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February 6, 2022 · 1 Comment

Roasted Garlic Keto Mashed Cauliflower

30-Minutes or Less· 5-Ingredient or Less· Basics· Dairy-Free· Egg-Free· Gluten-Free· Keto· Nut-Free· Paleo· Recipe· Sides· Soy-Free· Vegan· Vegan Optional· Vegetarian

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This is the BEST recipe for Keto mashed cauliflower, dare we say even better than potatoes 😱 ?! We’ll show you how to make it with just one pot and a handful of simple ingredients.

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

We’ve been obsessed with mashed cauliflower since we perfected a recipe that we published in our cookbook in the Meatless Monday chapter. Since going plant-based we’ve loved this recipe even more as it’s the perfect base for roasted veggies or sauteed mushrooms as in the recipe in the cookbook.

With just a few simple ingredients, you can have this luscious whipped cauliflower too. We start with our roasted garlic, some butter (we use Miyokos), cauliflower, and unsweetened plain almond milk. With some salt and pepper thrown in, this is a very simple recipe.

A note on ingredients:

  • roasted garlic – you can make an entire batch as in our recipe here, or can simply place a few garlic cloves in a small cast iron skillet (or heat proof ramekin) and cover with olive oil. Roast at 325 for about an 45 minutes -1 hour until very soft and golden brown. You can also skip roasting the garlic and just use minced garlic instead. It won’t have as rich of a garlic flavor but it’s perfect if you’re short on time and don’t have roasted garlic already on hand.
  • butter – you can use regular, ghee, or a vegan butter replacement
  • cauliflower – we’ve made this with a whole head cauliflower, pre-prepared cauliflower florets, frozen florets, and even frozen cauliflower rice. When using frozen cauliflower, you’ll need a touch less cooking time and you’ll be leftover with more liquid than if you’re using fresh. No worries though, just make sure to blend the cauliflower alone first then add in the reserved liquid a bit at a time to reach your desired consitency.
  • almond milk – we like that unsweetened plain almond milk is very neutral. If you’re not plant-based, you can use heavy cream.
  • salt – we always use a high quailty sea salt. This Trapani Sea Salt from Jacobsen Salt Co. is our favorite.
  • pepper – we use freshly cracked balck pepper. Our favorite is Aranya Black Pepper from our favorite spice company, Diaspora Co. If you’re not using freshly cracked pablack pepper in all of your recipes, you’re truly missing out. Grab a peppermill, some whole peppercorns, and you’ll never go back.

Keto Mashed Cauliflower ingredients on a pink backdrop
roasted garlic cloves and cubbed butter in a Dutch oven
roasted garlic getting cooked with butter in a large Dutch oven
pouring almond milk into the Dutch oven with the garlic, butter, and cauliflower
cooked cauliflower in a Dutch oven
cooked cauliflower in a food pocessor

How to make keto mashed cauliflower

  1. 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. 
  2. Cover and cook for 15 minutes until the cauliflower is very soft. 
  3. 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.
  4. Season liberally with sea salt and freshly cracked black pepper to taste.
Keto Mashed Cauliflower in a bowl with a spoon
Keto Mashed Cauliflower in a bowl with a spoon

Roasted Garlic Keto Mashed Cauliflower

This easy Roasted Garlic Keto Mashed Cauliflower is a delicious side!
5 from 2 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

  • ΒΌ 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

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.
Previous Post: « Easy Roasted Garlic + How to Store It
Next Post: Keto Vegetable Soup »

Reader Interactions

Comments

  1. Brenda says

    April 10, 2022 at 1:33 pm

    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:)

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We’re back on a normal posting schedule and new recipes hit our website each Sunday. While we’re a little slow to push to social, join our free newsletter on our website to be the first to know when a new recipe drops πŸ˜‰ 

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✨ CREAMY JALAPEΓ‘O SAUCE ✨ This spicy sauce i ✨ CREAMY JALAPEΓ‘O SAUCE ✨  This spicy sauce is perfect for tacos, salads, burrito bowls, grilled proteins, and so much more! Ready in just minutes with only 3 ingredients (minus pantry staples), it’s a condiment you’ll want to have on hand at all times!⁠
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One of our favorite salsas has always been the taqueria-style jalapeΓ±o sauce that’s sometimes served with street-style tacos at your local Mexican restaurant. It’s richer than a salsa fresca or pico de gallo and is super creamy from the cooked jalapeΓ±os. We love the richness of it and it goes so well with so many things. The recipe can be found via the link in our bio πŸ˜‰ ⁠
⁠
#vegan #keto #ketoaf #lowcarblife #pcos #healtheating #plantbased #recipe #cooking
✨ SMOKY GRILLED CABBAGE ✨ As far as we're conc ✨ SMOKY GRILLED CABBAGE ✨ As far as we're concerned, grilling season is HERE! We're obsessed with a few grilled recipes right now and one of them is our Charred Cabbage Salad! If you're plant-based, you can simply leave out the bacon, it's still smoky and the absolute best low-carb side dish. Grab the recipe link in our bio!⁠
⁠
#keto #grilledrecipe #lowcarb #recipe
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⁠
#keto #ketoaf #plantbasedketo #vegansofig #glutenfree #lowcarbrecipe #ketorecipe
These Cauliflower Walnut Taco Cups were originally These Cauliflower Walnut Taco Cups were originally featured in our cookbook and now that Cast Iron Keto is focused on plant-based + low-carb recipes, we thought it deserved a permanent place on the website.⁠
⁠
If you have our cookbook, have you tried this recipe out of the Meatless Monday chapter? If not, we hope you do, even if you’re more omnivore than plant-based. Why? Because they are simply delicious!⁠
⁠
The combination of the crumbled walnuts, tender cauliflower, and smoky chipotle peppers in adobo sauce create a filling that, while it resembles ground beef, is much more layered in flavors.⁠
⁠
The toppings are completely up to you, these are just our go-to’s. Some type of creamy sauce would be delicious too. Maybe a bit of dairy-free (or regular) sour cream mixed with a bit of extra chipotle in adobo? Yes, that sounds just perfect. You can grab the recipe link in our bio!⁠
⁠
#ketorecipe #ketotarian #plantbasedketo #veganrecipe
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⁠
The veggie mash is basically our Keto Mashed Cauliflower, we adore this recipe and use it for so many things. It really is perfection. Even if you’re not usually a fan of cauliflower, you’ll love it. And, yes, we know that’s what all the food bloggers say but we promise it’s true!⁠
⁠
Obviously, this recipe is pretty low-calorie so if you’re wanting to bump it up a bit, try serving this as a side with some protein. Tempeh and tofu are the obvious choices for plant-based folks or for omnivores, chicken or steak would be our go-to’s. If you serve this as a main or a side, either way, we bet you’ll love it!⁠
⁠
Grab the recipe link in our bio!⁠
⁠
#ketorecipe #plantbasedketo #lowcarbvegan #veganrecipe
With the world in chaos, it's so hard to stay focu With the world in chaos, it's so hard to stay focused. Do you feel the same? With our neighborhood seeing multiple crimes from break-ins, a kidnapping, and carjackings in the past week, the heartbreaking situation in Ukraine, Texas's ambivalence towards human rights, and the ongoing pandemic, times are bleak. But there's also beauty and comfort. For us, beauty was found in a walk around our neighborhood admiring the blooming trees ready for spring (swipe for photos), and comfort found in nourishing meals that feed our bodies as well as our souls. If you missed our new recipe last week, we shared this vegetable soup from our cookbook. It's loaded with veggies and is super comforting to us, reminding us of the vegetable soup we ate as kids, maybe it will be comforting to you too. Our thoughts are with humanity as a whole, may we remember that we're all the same and we all deserve peace.
This Roasted Garlic Mashed Cauliflower is, dare we This Roasted Garlic Mashed Cauliflower is, dare we day, even better than potatoes 😱 ?! Just 4 ingredients + some sea salt and freshly cracked pepper makes the most luscious cauliflower whip EVER! Who would think the cauliflower could be addicitve?? Grab the recipe link in our bio πŸ˜‰ 

We’re back on a normal posting schedule and new recipes hit our website each Sunday. While we’re a little slow to push to social, join our free newsletter on our website to be the first to know when a new recipe drops πŸ˜‰ 

#keto #ketorecipes #veganrecipes #plantbasedketo #veganeats
Those croutons we posted earlier this week? They a Those croutons we posted earlier this week? They are delicious in this simple kale salad! Massaged kale, croutons, and parm (we use Violife but you can use regular as well) make this easy side dish a hit. Simple salads like this are our absolute favorite. Grab the recipe link in our bio πŸ˜‰ ⁠
⁠
⁠
#lowcarb #ketodiet #lchf #ketogenic #ketogenicdiet #ketolife #ketorecipes #plantbasedketo⁠
#plantbased #glutenfree #vegetarian #veganlife #veganfood #vegansofig
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