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Easy Mashed Cauliflower Recipe 🍛

Cast Iron Keto
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Updated:
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4.67 from 3 votes

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If you're following a keto diet or just looking for a delicious low-carb side dish, this Keto Mashed Cauliflower recipe is the perfect alternative to traditional mashed potatoes. With a smooth, creamy texture and rich flavors, this dish offers all the comfort of a classic potato mash without the carbs. Ideal for busy weeknights or even a special occasion, this easy-to-make recipe uses simple ingredients like a head of cauliflower, cream cheese, and butter to create a versatile and tasty side dish. Whether you're looking for a carb substitute or a healthier alternative, this cauliflower mash will satisfy your cravings while fitting perfectly into a low-carb diet.

Keto Mashed Cauliflower in a white bowl topped with whole roasted garlic cloves, a sprig of Thyme, and some props to the side
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Preparation and cooking overview

Get ready to experience the creamy goodness of our Keto Mashed Cauliflower recipe. Perfect for a low-carb diet, this dish substitutes the starch-heavy mashed potatoes with a healthier alternative: cauliflower puree. The head of cauliflower, once cooked and blended, takes on a smooth, creamy texture, perfect for those following a keto diet. By following a few easy steps, you can make this delicious carb side dish in under 20 minutes!

Chef's note

If you’re looking to personalize this cauliflower mash, consider sprinkling crispy bacon bits or shredded cheddar cheese on top for extra flavor. Alternatively, you can try adding a touch of vegan butter for a plant-based version, or swap the butter with brown butter sauce for a nutty, rich flavor. Whatever you choose, this recipe is sure to impress!

  • Prep Time: 5 minutes
  • Cooking Time: 15 minutes
  • Total Time: 20 minutes
  • Difficulty Level: Easy
  • Recipe Makes 4 Servings

For more inspiration check out our Sides recipe.

🍛 Ingredients for this keto mashed cauliflower recipe

Here's a list of ingredients that you will need to create this low-carb delight:

  • ¼ cup unsalted butter dairy-free if plant-based, we use Miyokos
  • 4 cloves roasted garlic
  • 20 ounces diced cauliflower florets
  • 1 cup unsweetened plain almond milk
  • Sea salt
  • Freshly cracked black pepper to taste (we used Aranya Black Pepper from Diaspora Co.)

Ingredient substitutions

If you don't like or don't have some of the ingredients, swap them with these keto-friendly options:

  • Roasted garlic: You can make a batch with our Roasted Garlic Recipe or use minced fresh garlic cloves instead.
  • Unsweetened almond milk: If you like dairy products, you can swap almond milk with heavy cream.
  • Sea salt: We used high-quality Trapani Sea Salt from Jacobsen Salt Co. If you can't find it, opt for Kosher salt.

Additional ingredients

Feel free to add some optional ingredients and elevate the flavor profile of your mashed cauliflower:

  • Cheese: Sprinkle some freshly grated Parmesan cheese over the dish for a savory taste. Or, stir in ½ cup of grated cheddar cheese to make the mash creamier.
  • Fresh herbs: Garnish the dish with chopped fresh parsley, rosemary, or thyme for a fresh note.
  • Bacon: Crumble crispy bacon atop the cauliflower mash before serving for a crunchy, smoky twist.

Cooking tools required

To make this low-carb mashed cauliflower recipe, you will need the following tools:

  • Medium dutch oven
  • Spatula
  • Knife
  • Cutting board

Tools substitute options

  • Dutch oven: If you don't have a Dutch oven, use a large saucepan to cook the cauliflower.
Keto Mashed Cauliflower ingredients on a pink backdrop

How to make Keto Mashed Cauliflower: step-by-step guide

Cooking methods

  • Sautéing
  • Simmering

Preparation steps

  1. Gather and measure all the ingredients.
  2. If you're using fresh garlic cloves, go ahead and peel them. But if you are planning to roast them beforehand, place a few garlic cloves in a small heat-proof ramekin and cover with olive oil. Then roast at 325°F (165°C) for about 45-60 minutes until golden brown.
  3. Meanwhile, wash the cauliflower under cold tap water, pat dry with a paper towel, and chop it into small, even florets.

Cooking instructions

  1. Melt the butter in a medium Dutch oven over medium heat. Add the roasted garlic and cook for about a minute until the butter dissolves.
  2. Then, add the cauliflower florets and almond milk.
  3. Cover the Dutch oven and cook for 15 minutes until the cauliflower is very soft.
  4. Transfer the cauliflower without any leftover liquid to a blender or food processor, or use an immersion blender to puree the mixture until smooth.
  5. Add a bit of the leftover liquid to thin the mash to your desired consistency.
  6. Season with sea salt and freshly cracked black pepper to taste.
roasted garlic cloves and cubbed butter in a Dutch oven
pouring almond milk into the Dutch oven with the garlic, butter, and cauliflower
cooked cauliflower in a food pocessor
Keto Mashed Cauliflower in a white bowl topped with whole roasted garlic cloves, a sprig of Thyme, and some props to the side

Chef's pro tip

Remember to cook the cauliflower thoroughly until it's super soft and tender. Rushing this step leaves you with a grainy texture instead of a velvety and smooth texture. And when it comes to blending, remember to go easy on the liquid. Add the almond milk bit by bit to avoid turning your creamy mash into a soup.

The #1 mistake when making mashed cauliflower

Preparing the cauliflower mash is a cakewalk. But many people make mistakes in simple things, like boiling cauliflower in salted water. Boiling makes the mash too mushy or watery.

Some people also use a steamer basket. However, that pushes more water into the cauliflower florets, creating a mushy texture. And then, they use a potato masher to mash the veggie, leaving chunky bits of florets unattended.

Now there are the issues of the past. We have solved them in our recipe and tailored a way to get a silky smooth mash that's light and airy.

cauliflower mash in a bowl with a spoon on a wooden platter

What to serve with low-carb mashed cauliflower?

This keto cauliflower mash is the perfect side dish for a variety of meals! Our favorite top picks are as follows:

  • Blue Cheese-Crusted Filet: Serve our low-carb cauliflower mash with a rich filet topped with blue cheese for a classic steak dinner.
  • Keto Bangers: Pair the mashed cauliflower with garlic and bangers for a low-carb spin on the well-loved classic.
  • Balsamic Mushrooms: The cauliflower mash makes a perfect pair for the umami flavors of the mushrooms.
  • Pecan and Gouda Crusted Salmon: Serve a bowl of cauliflower mash along with the Gouda-crusted salmon for a hearty dinner.
  • Keto Gravy: Drizzle the rich, flavorful gravy atop our cauliflower mash for a comforting meal.
  • Parmesan Crusted Pork Chops: The hearty, meaty pork chops pair well with our creamy, garlicky cauliflower mash.

How to make it healthier

  • Lower sodium: Reduce the amount of added salt to keep your sodium intake in check.
  • Go organic: Opt for organic ingredients like cauliflower and herbs if possible.

Time-saving tips

  • Use frozen cauliflower florets: You can use frozen cauliflower florets instead of fresh ones. They cook faster and don't need to be thawed as well.
  • Use an immersion blender: Instead of transferring the cauliflower to a blender or food processor, use an immersion blender right in the pot. It saves time and eases the cleaning process.

What can I prepare ahead of time?

  • Roasted garlic: If you're roasting the garlic cloves, you can do this a day or two in advance. Just store the roasted cloves in the fridge until you need them.
  • Diced cauliflower: You can dice the cauliflower florets in advance and store them in a sealed container or a resealable bag in the refrigerator. This will save you time when you're ready to cook.

Storage and reheating instructions

Storage instructions

  • Refrigerator: Allow the mashed cauliflower to cool completely before transferring it to an airtight container. It will last for 3 to 5 days in the fridge.

Reheating instructions

  • Stovetop: To reheat on the stove, put the mash in a saucepan and warm over medium-low heat, stirring frequently until hot.
  • Microwave: Reheat on medium heat for 2-3 minutes.

Recipe wrap-up and conclusion

Our Keto Mashed Cauliflower recipe is versatile and goes with steaks, fajitas, keto gravies, pork chops, and many other foods. And guess what? It's just as fantastic for a quick lunch or a satiating dinner.

So if you crave a traditional potato mash on keto, make this recipe at your home. It's simple, fail-proof, and easy to follow — all the great reasons to try it at home.

Check out this Cauliflower recipe: Keto Cauliflower Mac and Cheese.

Frequently asked questions

Fresh chives are a great topping option, as is a sprinkle of freshly grated parmesan cheese. We don't like adding yogurt to the cooked cauliflower. The almond milk and butter make the mash creamy enough.

If your mashed cauliflower turns out too runny, don't worry! You can return it to the pot and cook it over medium heat, stirring continuously until some excess moisture evaporates.

Yes, you can use per-cut florets but make sure they are of even sizes to ensure even cooking.

You'll know your cauliflower is ready to be mashed when it is very soft and breaks apart easily when pierced with a fork.

As always, you can find the full nutritional breakdown, including the carb count (this recipe has 5g net carbs per serving), at the bottom of the recipe card and the serving size/yield at the top.

📖 Recipe

keto mashed cauliflower in a white bowl topped with roasted garlic and thyme

Roasted Garlic Keto Mashed Cauliflower

This easy Roasted Garlic Keto Mashed Cauliflower is a delicious side!
4.67 from 3 votes
Print Rate Pin Recipe
Course: Side Dish
Cuisine: American
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4
Calories: 150kcal

Ingredients

  • ¼ cup unsalted butter dairy-free if plant-based, we use Miyokos
  • 4 cloves roasted garlic
  • 20 ounces diced cauliflower florets
  • 1 cup unsweetened plain almond milk
  • Sea salt and freshly cracked black pepper to taste
US Customary - Metric

Instructions

  • Melt the butter in a medium Dutch oven over medium heat. Add the garlic and cook for about a minute until dissolved and fragrant. Add the cauliflower and almond milk.
  • Cover and cook for 15 minutes until the cauliflower is very soft.
  • Transfer the cauliflower minus any leftover liquid to a blender or food processor or use an immersion blender to puree the mixture until smooth, add in a bit of the leftover liquid to thin to your desired consistency. Season liberally with sea salt and freshly cracked black pepper to taste.

Nutrition

Nutrition Facts
Roasted Garlic Keto Mashed Cauliflower
Amount Per Serving
Calories 150 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 7g44%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 31mg10%
Sodium 126mg5%
Potassium 439mg13%
Carbohydrates 8g3%
Fiber 3g13%
Sugar 3g3%
Protein 3g6%
Vitamin A 355IU7%
Vitamin C 69mg84%
Calcium 115mg12%
Iron 1mg6%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

# Hashtag with us!Don't forget to mention @castiron_keto or tag #castironketo on Instagram with your creations! We love seeing what you're making.
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Reader Interactions

Comments

  1. Brenda says

    5 stars
    These were the BEST cauliflower mashed potatoes we have ever had!! They are creamy and the roasted garlic brings the flavor flave!!!! Simple to make and such a close texture to the real thing....I thought they were like a delicious puree under our pork roast. The only thing I would watch is when you cover thepot to let themcook in the milk, keep an eye on it bc the bottom of ours burnt a bit. Next time I will cover, but stir every 5 minutes or so. THANKS for an amzing recipe and I will be subscribing and trying more:)

    Reply
4.67 from 3 votes (2 ratings without comment)

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