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Home » All Recipes » Recipes

Creamy Keto Mashed Cauliflower

Modified: May 21, 2021 by Matt Fay · Published: May 21, 2021 · Leave a Comment

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This creamy keto mashed cauliflower comes together with just a handful of ingredients and is made in a food processor. It is paleo, low carb, keto, and can be made Whole30, too!

keto cauliflower mash in a bowl with butter and parsley

Creamy Keto Mashed Cauliflower

I've been making some version of mashed cauliflower for years and years.

I knew I wanted to try my hand at making a keto version. I don't like adding cheese to mine, but I know you can incorporate some cheddar or parmesan if you'd like.

I am simply not eating cheese right now and since Sophie doesn't eat dairy either, I figured I'd leave it out so we could enjoy it together.

Although the mash does still have butter, grass-fed butter doesn't have the same effect on us as cheese does.

If you'd like to keep this Whole30, simply use ghee instead of butter.

cauliflower florets in a steamer basket

How to make keto mashed cauliflower

Fill a large saucepan or pot with enough salted water to reach right below a steamer basket fitter over it. Bring this water to a boil.

Place the cauliflower florets into the steamer basket and secure it on top of the pan. Cover the steamer basket completely with a lid.

Reduce the heat to a simmer and cook, covered, for about 12-15 minutes, until the cauliflower has become fork tender and quite soft.

Place cooked cauliflower into a food processor with the rest of the ingredients. Puree for 1-2 minutes, until smooth, scraping down the sides as necessary.

minced garlic in a saute pan with melted butter

Be careful not to over-process it, as it can become gummy with too much time processing.

Taste for additional salt and pepper.

Garnish with fresh parsley and/or chives, if desired. Feel free to drizzle with some melted butter or extra virgin olive oil, too if you’d like.

Tip

For the creamiest mash, be sure to use as many florets as possible, and not the stems. The florets get a lot creamier.

keto mashed cauliflower in a serving bowl with butter and fresh parsley

How many carbs are in a cup of mashed cauliflower?

There are approximately 8 grams of net carbs in (1) cup of mashed cauliflower. How awesome is that?

I would imagine that (1) cup of cauliflower mash would be the perfect side dish for many meals.

Is cauliflower good for keto?

Absolutely!

As long as you aren't eating an entire head of it 😉

But really, I love how nutrient-dense and filling it is. Cauliflower and broccoli are my favorite vegetables to use as a keto friendly side.

Why This Recipe

I absolutely love and adore mashed potatoes. I wanted to make a cauliflower version that tasted just as good as the real deal, but without all of the carbs!

mashed cauliflower in a food processor bowl

Can you make keto mashed cauliflower ahead of time?

You sure can. It'll keep well in an airtight container for up to 3-4 days.

You can even freeze it if you'd like. Simply re-heat it, and put back into the food processor to whip it up when you are ready to serve.

What to serve with mashed cauliflower:

Mashed cauliflower tastes delicious with a variety of main dishes.

Here are some of my favorites to pair alongside it:

Whole30 Chicken Korma

Keto Mozzarella Stuffed Meatballs

Easy Buffalo Chicken Meatballs

One Pan Creamy Chicken Piccata

prepared mashed cauliflower in a serving bowl with a glob of butter on top

Looking for more great cauliflower recipes? Try these:

Chicken and Cauliflower Gnocchi Soup

Cauliflower Nuggets with Honey Mustard

Cauliflower Shrimp Fried Rice

Spanish Cauliflower Rice

Low Carb Cauliflower Hummus

Whole30 Cauliflower Fried Rice

prepared mashed cauliflower in a serving bowl with a glob of butter on top

Creamy Keto Mashed Cauliflower

Matt Fay
This creamy keto mashed cauliflower comes together with just a handful of ingredients and is made in a food processor. It is paleo, low carb, keto, and can be made Whole30, too!
5 from 3 votes
Print Recipe Pin Recipe Add to Collection Go to Collections
Prep Time 10 minutes mins
Cook Time 15 minutes mins
Course Side Dish
Cuisine American
Servings 6
Calories 191 kcal

Equipment

  • Food processor

Ingredients
  

  • 2 pounds cauliflower florets see notes
  • ¼ cup grass-fed butter or ghee see notes
  • ¼ cup canned coconut cream see notes
  • 6-8 garlic cloves minced
  • ¼ cup homemade paleo mayonnaise
  • kosher salt to taste
  • black pepper to taste

Instructions
 

  • Fill a large saucepan or pot with enough salted water to reach right below a steamer basket fitter over it. Bring this water to a boil.
  • Place the cauliflower florets into the steamer basket and secure it on top of the pan. Cover the steamer basket completely with a lid.
  • Reduce the heat to a simmer and cook, covered, for about 12-15 minutes, until the cauliflower has become fork tender and quite soft.
  • Place cooked cauliflower into a food processor with the rest of the ingredients. Puree for 1-2 minutes, until smooth, scraping down the sides as necessary.
    Be careful not to over-process it, as it can become gummy with too much time processing.
  • Taste for additional salt and pepper. Garnish with fresh parsley and/or chives, if desired. Feel free to drizzle with some melted butter or extra virgin olive oil, too if you’d like.

Notes

  • Cauliflower florets: Do your best to use more florets than stems. They produce the creamiest consistency!
  • Grass-fed butter: Feel free to use ghee instead to make this recipe Whole30 compliant.
  • Coconut cream: Coconut cream is the cream that has risen to the top of a can of coconut milk after it's been refrigerated for 24+ hours.

Nutrition

Calories: 191kcalCarbohydrates: 10gProtein: 3gFat: 16gSaturated Fat: 8gCholesterol: 19mgSodium: 101mgPotassium: 490mgFiber: 3gSugar: 3gCalcium: 40mg
Keyword Creamy Keto Mashed Cauliflower, Keto Mashed Cauliflower
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I am a writer, father, and food lover. I am a real food cook and love to create delicious food that supports health and fitness. I’m so happy to welcome you to The Movement Menu. Read More…

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