Keto Cauliflower Mashed Potatoes are 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.
Why you'll love Low Carb Cauliflower Mash
- 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 it’s 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, pork or chicken. And while there aren't actually potatoes in this recipe, you mouth won't know the difference when you spoon in a delicious bite!
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!
- extra virgin olive oil
- whole milk
- garlic powder
- onion powder
- salt and black pepper
- fresh chives - other fresh herbs that pair well with the cauliflower in this recipe are fresh dill, tarragon or thyme
How to Make Easy Mashed Cauliflower
Here’s how to make low carb mashed cauliflower without any fuss – perfect for weeknight dinners!
Steam the cauliflower
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. That would be tragic, don't you think?
Make the mash
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.
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.
Transfer to a serving bowl and top with fresh chives before serving.
I tried to keep this recipe on the healthier side, but here are some enhancements if you want to splurge!
- You can too with some cream cheese, butter or sour cream if you want more richness.
- Mix up the herbs
- Add a sprinkle of parmesan cheese just before serving.
How to store leftovers
Store leftovers in an airtight container, refrigerated for 3 days. You may want to stir in a tablespoon or so of milk when reheating.
What to serve with mashed cauliflower
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.
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.
- For a quick shortcut, use frozen cauliflower or pre-chopped cauliflower
- 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.
Other low carb recipes:
Crustless Sausage and Cheddar Quiche
Low Carb Unstuffed Pepper Skillet
When you make this mashed cauliflower recipe, be sure to leave a comment or review. I’d love to hear from you!
Keto Cauliflower Mashed Potatoes
Keto Cauliflower Mashed Potatoes are a delicious side dish full of creamy, delicious, low carb love. Clocking in at only 4 net carbs, each spoonful is a great substitute the whole family will love.
- 1 medium head fresh cauliflower, florets only
- 2 garlic cloves
- 2 Tablespoons extra virgin olive oil
- 2 Tablespoons whole milk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- salt and black pepper, to taste
- 3 Tablespoons fresh chives, chopped
- 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.
Tip: Steaming the garlic along with the cauliflower will remove the raw edge and make the garlic more tender.
Heavy cream can be used in place of the whole milk
Can use an immersion blender or traditional blender instead of a food processor.
Serving Size:1 grams
Amount Per Serving: Calories: 106Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 1mgSodium: 172mgCarbohydrates: 8gFiber: 4gSugar: 3gProtein: 3g
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