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Keto Mashed Cauliflower is a delicious side dish full of creamy, dreamy, low-carb love. Clocking in at only 4 net carbs, each spoonful is a great side dish the whole family will enjoy.
This creamy mashed cauliflower recipe is the perfect low carb alternative to traditional mashed potatoes. It's great for a weeknight dinner (the cauliflower cooks so quickly!), but you can also dress it up for special occasion dinner.
Why you'll love this recipe
- Regular mashed potatoes are clearly delicious, but if you're looking for a great low-carb alternative, this cauliflower mash recipe is for you.
- It’s a great side dish to pair with my keto meatloaf muffins and gluten-free, too!
- They're a perfect side dish to pair with holiday recipes to please everyone at the table!
- This flavorful mashed cauliflower pairs well with beef, juicy pork chops, or Instant Pot roast chicken. And while there aren't actually potatoes in this recipe, your mouth won't know the difference when you spoon in a delicious bite!
- If you're on a keto diet, or just a low-carb diet, this mash is going to be your best friend.
And hey, if you're looking for more recipes using cauliflower, check out this air fryer cauliflower parmesan or crispy buffalo cauliflower bites!
Ingredients
Let's be honest.
Cauliflower tastes pretty "meh" on its own, unless you're roasting or in this case, infusing it with flavor and mashing it all up. Here are the simple ingredients you'll need to grab from the grocery store.
- cauliflower - a whole head of cauliflower goes into this recipe. Florets only, please!
- garlic cloves - for a depth of flavor. It's not overpowering, just delicious!
- extra virgin olive oil - this adds to the creaminess of the dish.
- whole milk - I prefer using whole milk in this recipe as it adds a lot of body.
Substitutions
- Herb Ideas: Other fresh herbs that pair well with the cauliflower in this recipe are fresh dill, tarragon, or thyme.
- Shortcut: For a quick time saver, use frozen cauliflower or pre-chopped cauliflower.
- Milk: A thicker milk is important to keep this mash nice and creamy. You can also use heavy cream or half and half. Skim or 2% milk will not work
How to Make Easy Mashed Cauliflower
Here’s how to make low carb mashed cauliflower without any fuss – perfect for weeknight dinners!
Step 1:
Place the cauliflower florets and the garlic cloves into a steamer basket set over a pot of gently boiling water. Cover and steam until the cauliflower is fork-tender, around 15 minutes.
Because we're steaming instead of boiling the cauliflower, we don't have to worry about excess water making a watery mash.
Step 2: Transfer the steamed cauliflower and garlic to a food processor or blender and add the olive oil, milk, garlic powder, and onion powder. Alternatively if you like a chunkier mash, you can use a potato masher.
Step 3: Season with a little salt and black pepper process until you're left with a creamy cauliflower puree.
Taste and adjust the seasonings as desired.
Step 4: Transfer to a serving bowl and top with fresh chives before serving.
Variations
Now, I know some of you like to play with your food! Here are some ways you can mix up your cauliflower!
- Mix it up with different herbs
Add a sprinkle of parmesan cheese or cheddar cheese just before serving. - For a dairy-free version, try using alternative milk, like almond or oat milk.
- Get an even more earthy and pleasantly pungent garlic flavor by using roasted garlic.
- If you like the idea of this flavor combination, adapt it to use with cauliflower rice for a grits-style version.
Serving Suggestions
This perfect low carb side dish pair perfectly with nearly any protein. Here are some other ideas for you!
- Use it in place of mashed potatoes to top shepherd's pie.
- Serve along side grilled pork chops, or you can pair it with my slow cooker Pork Roast and Sauerkraut Recipe for a healthy and hearty meal.
- Top it with meatballs or your favorite protein. Add sauce (like a marinara or gravy) to really bring your cauliflower game to the table.
- Make it a main, mixing in diced veggies and plenty of your favorite type of melty cheese.
if your final dish turns out a bit too watery for your taste, no worries! Just toss in some extra cooked cauliflower to balance out the liquid.
Another trick you can try is putting the pot on medium-low heat to cook off some of that excess liquid. Just remember to give it a good stir every now and then to make sure it doesn't burn.
Each half-cup serving of this cauliflower mash has a total of 6 grams of carbs and 2 grams of fiber, making it only 4 grams of net carbs per serving. So, is it keto-friendly? Absolutely! This cauliflower mashed potatoes recipe fits right into the keto diet. Enjoy!
Store leftovers in an airtight container, refrigerated for 3 days. You may want to stir in a tablespoon or so of milk when reheating.
Tips for Making Mashed Cauliflower
- Steaming the garlic with cauliflower will remove some of the “bite” that garlic has making it blend into the recipe.
- If you have an immersion blender, you may use that instead of a food processor.
- For less prep time, you can use a bag of steamable cauliflower.
If you tried this keto mashed cauliflower or any other recipe on my website, please leave a 🌟 star rating and let me know how it went in the comments. Hungry for more? Be sure to stay in touch on Facebook, Pinterest and Instagram for all of the latest updates.
More recipes
Keto Mashed Cauliflower
Ingredients
- 1 medium head fresh cauliflower florets only
- 2 garlic cloves
- 2 Tablespoons olive oil extra virgin
- 2 Tablespoons whole milk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- salt and black pepper to taste
- 3 Tablespoons fresh chives chopped
Instructions
- Place the cauliflower florets and the garlic cloves into a steamer basket set over a large pot of gently boiling water. Cover and steam until the cauliflower is fork-tender, around 15 minutes.
- Transfer the cooked cauliflower and garlic to a food processor or high powered blender and add the olive oil, milk, garlic powder, and onion powder.
- Season with salt and black pepper, to taste, and pulse until smooth and creamy.
Taste and adjust the seasonings, as desired.
Notes
Nutrition
This Farm Girl Cooks is not a dietician or nutritionist, and any nutritional information shared is an estimate. If calorie count and other nutritional values are important to you, we recommend running the ingredients through whichever online nutritional calculator you prefer. Calories and other nutritional values can vary quite a bit depending on which brands were used.
