This Keto Mashed Cauliflower recipe is creamy, delicious, and easy to make. At only six net carbs and 145 calories per serving, it makes the perfect low carb side dish.
This recipe is calling out all those wanting to cut back on carbs but still get the similar taste and texture of creamy, dreamy mashed potatoes. This recipe is perfect for an alternative side and to start filling in your low carb recipe book. Either way, once you try it, it quickly will become one of those recipes that you keep in the front of the recipe binder.
Why This Recipe Works
It can be made in 30 minutes – Quickly create this flavorful cauliflower mash in only 30 minutes.
You only need six ingredients – There is no need for a bunch of ingredients. It’s simple, easy, and no-fuss.
Low-Carb – If you are eating a low-carb diet and are looking for a replacement for potatoes, this is what you need. You won’t even miss potatoes.
It’s super versatile – Add in all your favorite ingredients like onions, bacon, and cheese to add some variety.
🍽️ Ingredients
This is super easy to make. Serve this 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 use it in so many different recipes.
Butter: I prefer to use salted butter when we make this. 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, use buttermilk or milk.
🍴 Instructions
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 saved! 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 the cauliflower and set it aside. Melt the butter over medium heat, add in the garlic and sauté.
Step Three: Pour in the heavy cream and continue to stir.
Step Four: Place the cauliflower in the pan. Cream it 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.
🥘 Meal Prep
Starting off from the Meal Prep 101, you quickly learn what to prep and how to start. This one is a fantastic one to prepare this ahead of time and refrigerate it. It’s handy to keep it in individual-sized containers so you can eat it with lunch, or store it altogether and have it for dinner.
Make this without the heavy cream and place it in freezer safe bags. Remove from the freezer and heat up with the heavy cream for a side dish that is ready in about 5-7 minutes. This is a meal prep dream to have a delicious side dish like this in minutes straight from the freezer.
📌 Expert Tips
Consider these tips when making the cauliflower mash.
- Make sure to drain all the water off the cauliflower, or it can end up mushy, and that is never appealing.
- If you don’t have an immersion blender, use a blender.
- Don’t undercook the cauliflower or it’s not going to blend out smoothly. Be sure to check it to make sure it’s fully done before mashing.
- Add in all your favorite mix-ins after you have blended it. To melt cheese, sprinkle it on top and place the pan under the broiler for a minute or two.
🧀 Recipe Variations
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 to try out:
- 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 a loaded cauliflower casserole, you will appreciate that a little sprinkle of cheese on top takes it to a new level. 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 half cup of chopped red onions, and you’ll be in for a special treat.
- Cream Cheese – Sometimes, I like to make the 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 to 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! Exchange the heavy cream for some sour cream. It’s super flavorful too!
Recipe FAQ
Yes, you can use fresh cauliflower instead of frozen. 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 five minutes early to be safe. If you can pierce the cauliflower easily with a fork, then it’s done.
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.
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.
You can store this in the fridge for three to five days. It needs 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.
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.
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 three 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.
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Keto Mashed Cauliflower
Ingredients
- 48 oz Cauliflower Florets frozen
- 6 tbsp Salted Butter plus more for serving if desired
- 2 tbsp Garlic minced
- ½ cup Heavy Cream
- Salt and Pepper to taste
- 1 tbsp Chives chopped
Instructions
- 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. Sauté 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.
Notes
Nutrition
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