Updated November, 2019. This keto mashed cauliflower recipe is creamy, delicious and easy to make. At only 6 net carbs and 145 calories per serving, it makes the perfect low carb thanksgiving side dish.
What Is Cauliflower Mash?
Cauliflower mash is pretty much what it sounds like. It’s cauliflower that has been cooked and mashed to be similar to mashed potatoes. The great news is that this is a perfect substitute for traditional mashed potatoes because it’s low carb. That will make our keto friends happy!
It is just as easy to make as mashed potatoes, and even the kids will gobble it up. It’s really delicious and great for you.
Keto mashed cauliflower is super easy to make. You can serve this keto mashed cauliflower as a side to any other dish that you’re making. It’s the perfect way to complete your meal.
Cauliflower: For best results, use frozen cauliflower florets. I almost always keep frozen cauliflower on hand because I can use it in so many different recipes.
Butter: We prefer to use salted butter when we make this keto mashed cauliflower. It just adds to the flavor of the dish, and it makes it super yummy.
Heavy Cream: Using heavy cream really gives you a rich and creamy texture. If you don’t have heavy cream, you could use buttermilk or milk.
How To Make Cauliflower Mash?
You can whip this recipe up in as little as 30 minutes, and you’ll have extra time to focus on your friends and family. Whether it’s a weeknight dinner or a holiday, you will appreciate the extra time! Okay, no more making you wait, let’s get you started with the best cauliflower mash ever!
Step One: Boil frozen cauliflower with a pinch of salt for around 20 minutes.
Step Two: Drain cauliflower and set aside. Melt the butter over medium heat and add in the garlic and saute.
Step Three: Pour in the heavy cream and continue to stir.
Step Four: Place the cauliflower in the pan. Cream the keto cauliflower with an immersion blender, sprinkle with salt, pepper, and top with chives. Add extra butter on top when you are ready to serve.
Can you believe it’s that easy? I wasn’t kidding when I said it didn’t take a lot of work. Most of your time spent is boiling the water.
I can’t help it; I love to try new things with even the most classic recipes. I’m a foodie at heart and enjoy creating new flavors. Here are some ideas that you can try out when making this keto mashed cauliflower:
- Bacon – I love adding some crispy, salty bacon to the top. Sometimes I will eat this for lunch, and if I add some bacon it’s an entire meal! Who doesn’t love bacon, anyways?
- Cheese – If you love loaded cauliflower casserole you can appreciate that a little sprinkle of cheese on top takes it to a new level. You can toss it in the oven at 350 degrees for 10-15 minutes to allow time for the cheese to melt. So good!
- Red Onions – If you’re looking to add some extra nutrients and flavor, toss in a few red onions and you’ll be in for a special treat.
- Cream Cheese – Sometimes I like to make the keto-friendly mashed cauliflower even creamier. Don’t go crazy, but adding in one or two tablespoons takes it to the next level of deliciousness. Watch the calories though. This extra will add more the dish.
- Sour Cream – If you find yourself out of heavy cream and you still want to enjoy some cauliflower without hitting the market, don’t worry! You can easily exchange the heavy cream for some sour cream. It’s super flavorful too!
Can I Use Fresh Cauliflower Instead Of Frozen?
Yes, you can use fresh cauliflower instead of frozen if you want. I prefer frozen because then I don’t have to worry about chopping it. I love saving time, and prefer to have it pre-chopped. Life can be busy, so the more shortcuts I have, the better, right?
If you opt to use fresh cauliflower, make sure to cut it into small florets and then boil as directed. The timing should be similar, but I would check it about 5 minutes early to be safe. If you can pierce the cauliflower easily with a fork, then it’s done.
What Does It Taste Like?
You’ll find that cauliflower, when cooked, has a very mild flavor. It takes on the flavors of the other ingredients in the recipe. When you make this, you may be surprised to know that it tastes incredibly similar to mashed potatoes. Don’t take my word for it; try it yourself! I have even used it as a substitute for rice in this Cauliflower Fried Rice recipe.
Nutrition of Cauliflower vs. Potatoes
Ok, so here’s the deal. Cauliflower is lower in carbs. How much? One cup of potatoes has 110 calories and 26 grams of carbohydrates. One cup of plain cauliflower has 27 calories and only five grams of carbs (even with the cream and other ingredients, this only comes to 145 calories and six grams of carbs). This isn’t even close!
In my mind, eating healthy is all about choices. In this case, replacing those mashed potatoes with mashed cauliflower periodically is an easy choice to make.
How Long Does Mashed Cauliflower Last?
You can store this in the fridge for three to five days. It needs always to be kept in an airtight container, and I recommend making sure no other strong-smelling foods are nearby. Otherwise, it may take on those flavors.
How Do You Reheat This Recipe?
Heat it in the microwave. Cover it and warm it for one to two minutes. It heats pretty fast so you’ll want to watch it. Another option is to place it in a casserole dish and warm the oven to 350 degrees. It will take anywhere from 10-15 minutes to warm up all the way through.
Can I Freeze Garlic Mashed Cauliflower?
Yes, absolutely! It’s actually really nice to freeze garlic mashed cauliflower because then you can quickly grab it as a side dish. Just keep it in a freezer-safe bag or container for up to 3 months.
For best results, defrost it in the refrigerator overnight and heat it in the oven or microwave. It’s one of my favorite keto side dishes for meal planning. So if you love to plan ahead a little bit, add this one to your rotation.
Keto Mashed Cauliflower
- 48 oz. Frozen Cauliflower Florets
- 6 tbsp. Salted Butter plus more for serving if desired
- 2 tbsp. Garlic minced
- 1/2 cup Heavy Cream
- Salt and Pepper to taste
- 1 tbsp. Chives chopped
- Add frozen cauliflower to a pot of salted boiling water. Boil for about 20 minutes. Drain. Set aside in colander.
- In the same empty pot, melt butter over medium heat. Add minced garlic. Saute for about 2 to 3 minutes. Stir in heavy cream.
- Add cauliflower back into pot. Use an immersion blender to create a creamy consistency. Season generously with salt and pepper. Stir in chopped chives. Add an additional pat of butter when serving if desired.
If you make this cauliflower recipe, snap a photo and tag #savorandsavvy to let me know you made it! Also, follow me on IG to keep up with new recipes on the blog.