The Best Keto Mashed Cauliflower Recipe

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I’m sharing my best tips and secrets to help you make the BEST keto mashed cauliflower recipe (aka low carb cauliflower mash). It’s unbelievably smooth and creamy and delicious. We prefer this garlic mashed cauliflower over mashed potatoes any day of the week! That might sound like a tall order, but I think you might agree once you try my tips for how to make mashed cauliflower as creamy as this.

This was one of those low carb cauliflower recipes that came out of my kitchen when we needed a dinner side and it was SO, SO good, that I just felt obligated to share this mashed cauliflower – keto version – with you all. When I made it the first time, I had no idea it was going to be as good as it is. Thankfully I keep pretty good track of recipes, so I was able to easily recreate it again to make sure my methods worked well.

Okay, I told you I would share my best methods and recipe for how to make cauliflower mash, so let’s get to it!

How To Make Mashed Cauliflower Recipe

Like any mashed cauliflower recipe, start by cutting the cauliflower into florets.

PRO TIP: Use more florets and less stems for the creamiest cauliflower mash. The stems don’t get as smooth as the florets.

Now we’re going to steam our cauliflower. I’m sharing two methods below – one for steaming in the microwave and one for steaming on the stove top. You can choose whichever version you prefer, it doesn’t really matter.

If you love the flavor of roasted cauliflower and prefer to make a roasted mashed cauliflower, you can roast it before making cauliflower mash. However, I find that steaming or microwaving makes for softer, creamier mashed cauliflower. Your choice!

PRO TIP: Make sure the cauliflower is cooked super soft before making the mash – this is a key tip for how to make mashed cauliflower super smooth. You want it way softer than you’d normally cook cauliflower. Think fall-apart soft!

Next, we process the steamed cauliflower, butter, cream cheese, garlic, and salt in the food processor. Two of these things help make this low carb cauliflower mash the BEST:

• Cream cheese
• Food processor

The cream cheese adds a silky texture and using the food processor ensures that every last piece of cauliflower is whipped until smooth.

SUBSTITUTION: If you need it to be paleo or dairy-free, you can replace butter with ghee or olive oil, and replace cream cheese with almond milk cream cheese.

Then it’s time for the garnishes. A little pat of butter and some fresh chives is all this cauliflower mash really needs to be a delicious, healthy replacement for mashed potatoes.

How To Cook Cauliflower Like Mashed Potatoes

If you’re on the hunt for recipes that cook cauliflower like mashed potatoes, THIS. IS. IT.

• Cook it until it’s SUPER soft.
• Puree it with your favorite mashed potato add-ins – but don’t forget the cream cheese, which is a must!

My garlic mashed cauliflower recipe is full of flavor and the texture is as smooth as mashed potatoes. I’m not lying when I say that my family prefers this!

Is Cauliflower Keto Friendly?

Yes, cauliflower is keto friendly. And it’s a staple in our low carb house. There are so many ways to make cauliflower delicious.

I am a big fan of roasting it, but this  creamy mashed cauliflower is the perfect low carb and keto alternative to mashed potatoes.

How Many Carbs In Mashed Cauliflower?

This mashed cauliflower recipe has just 7 grams net carbs per serving. So if you’re looking for how to make mashed cauliflower keto, this one’s for you.

Compared to the 30 grams net carbs in regular mashed potatoes, you can see the low carb cauliflower mash is way better for you! And just as delicious.

Can You Make Keto Mashed Cauliflower Ahead?

Yes, you can make keto mashed cauliflower ahead of time! It keeps really well in the fridge for a few days, and you can even freeze it, too. See freezing directions below.

Can You Freeze Cauliflower Mash?

Yes, you can freeze mashed cauliflower.

Because this garlic mashed cauliflower has cream cheese in it, you might want to freeze it with out the cream cheese. Dairy just doesn’t freeze well, so when you puree everything in the food processor, just omit the cream cheese. Then cool it completely before putting it in a freezer bag. When you are reheating it, stir in the cream cheese until it’s melted and the garlic mashed cauliflower is hot.

However, if you tend to be in a hurry like me, go ahead and freeze your cauliflower mash with cream cheese, anyway. There might be a slight texture difference, but it’s minor since it’s all mashed. Just puree it in a food processor again once it’s hot and before you serve it.

What To Serve With Mashed Cauliflower

This mashed cauliflower with cream cheese is delicious on its own (yes, it’s really that good) but any recipe that goes well with mashed potatoes will go well with this garlic mashed cauliflower. Here are a few of my favorites:

• Low Carb Chicken Marsala
• Easy Instant Pot Beef Short Ribs
• Keto Low Carb Pot Roast in a Slow Cooker
• Chuck Eye Steaks

If you need a paleo version, you can also try my paleo cauliflower mashed potatoes.

Tools To Make Garlic Mashed Cauliflower:

Click the links below to see the items used to make this recipe.

• 14-Cup Food Processor – Using a food processor is key for the creamiest low carb cauliflower mash. If you’re wondering how to make mashed cauliflower ultra-creamy – the food processor is it! It beats manual mashing by a long shot.
• Glass Bowls – Perfect for steaming the cauliflower in if you use the microwave method.
• Silicone Steamer – This steamer made from silicone will never get bent and wonky! Perfect for the steamer method.

The Best Keto Mashed Cauliflower Recipe:
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The Best Keto Mashed Cauliflower Recipe

Learn how to make mashed cauliflower super smooth & creamy! Only 4 ingredients for the BEST keto mashed cauliflower recipe (aka low carb cauliflower mash).

Course Side Dish

Cuisine American

Keyword cauliflower, keto, low carb, vegetables, vegetarian

Calories 128 kcal

Prep Time 5 minutes

Cook Time 10 minutes

Total Time 15 minutes

Author Maya Krampf from WholesomeYum.com

Servings 4 servings

RECIPE VIDEO

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Ingredients

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• 1 large head Cauliflower (6 cups florets, cut off most of the stems)
• 2 tbsp Butter (cut into chunks)
• 2 tbsp Cream cheese (cut into chunks)
• 4 cloves Garlic
• 3/4 tsp Sea salt (to taste)
• Chives (optional, for garnish)

Wholesome Yum Easy Keto Cookbook Low Carb & Keto Meal Plans

Instructions

RECIPE TIPS + VIDEO in the post above, nutrition info + recipe notes below!

Option 1 - Microwave Method:

1. Place the cauliflower florets into a large bowl with 1/2 cup (118 mL) water. Cover the top with plastic wrap.

2. Microwave for 10 to 15 minutes, until very soft and mushy. Drain and pat dry.

Option 2 - Steam Method:

1. Fill a large saucepan or pot with enough salted water to come right below a steamer basket fitted over it. Bring the water to a boil.

2. Place the cauliflower florets into the steamer basket and fit on top of the pan. Cover the basket with a lid. 

3. Reduce water to a simmer and cook, covered, for 10 to 15 minutes, until cauliflower is very soft and mushy.

Make the Mashed Cauliflower:

1. Place the cauliflower into a food processor together with all other ingredients, except chives.

2. Puree for a couple of minutes, until smooth. Scrape the sides occasionally as needed.

3. Adjust salt and pepper to taste.

4. Garnish with chives if desired. You can also drizzle some melted butter on top if you'd like.

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Recipe Notes

Serving size: 1/2 cup

Makes 2 cups.

Video Showing How To Make Mashed Cauliflower:

Don't miss the VIDEO above - it's the easiest way to learn how to make Mashed Cauliflower!

NUTRITION INFORMATION PER SERVING

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 128

Fat 8g

Protein 4g

Total Carbs 11g

Net Carbs 7g

Fiber 4g

Sugar 3g

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.

More Low Carb & Keto Support!

If you want to know more about how to start a low carb diet, want to substitute sweeteners, need a food list, or need support, check these guides:

Low Carb & Keto Diet Plan
Starter Guide Sweetener Conversion Calculator Keto Low Carb Macro Calculator Low Carb Keto Food List + Printable PDF

© Copyright Maya Krampf for Wholesome Yum. We'd LOVE for you to share a link to this recipe, but please DO NOT COPY/PASTE the recipe instructions to social media or websites. You may share a photo with a link back instead.

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