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Keto Mashed Cauliflower Recipe

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Keto Mashed Cauliflower Recipe, together with shredded cheese, cream cheese, and broth, is the best mashed cauliflower puree as a replacement for regular mashed potatoes. This low carb cauliflower mashed potatoes is the recipe you have been searching for. 

Low carb mashed cauliflower in a bowl with a spoon in.
Keto mashed cauliflower recipe

Serve it with goulashcabbage beef, delicious sauerkraut casserole or sausage sauerkraut as a perfect low carb side dish. 

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Low Carb Cauliflower Recipes

I have never been a fan of cauliflower rice because of all the mess I always made. Ever since I started using the trick on making cauliflower rice in just a few seconds, my cauliflower rice recipe collection has grown enormously, and I love cauliflower even more. This trick is super easy to make anything with it.

I always have it in the freezer, make frozen rice whenever I need a quick side, put together cheesy cauli when extra time allows, or mash it all together for kid’s specials. 

What Is Mashed Cauliflower?

Did you use to love mashed potatoes? Then you will love this recipe, our low carb recipe of the best cauliflower mash – keto favorite mashed alternative. 

 Mashed cauliflower is a delicious and healthy alternative to traditional mashed potatoes if you are on a keto diet. Made by cooking cauliflower until it is tender, adding some spices and extra ingredients, and then making the mash until it reaches a similarly smooth and creamy consistency to mashed potatoes.

 It’s a great way to enjoy comfort food without sacrificing your carb intake.

Does Cooked Cauliflower Taste Like Mashed Potatoes?

You get a cauliflower flavor mash if you cook and mash it on its own.

But with some thoughtful and precise additions of various spices and ingredients, you can transform this ordinary cauli mash into a proper, almost like regular potato mashed cauliflower, which also tastes like one. 

With our recipe for mashed cauliflower, I have added broth, cheddar cheese, garlic, and more to make the cauliflower taste almost the same as if you make mashed potatoes. It is a great recipe if you are looking for a keto side with the typical taste bud effect. 

Cauliflower mash with cheese keto with spoon in.
Easy keto mashed cauliflower

Does Mashed Cauliflower Recipe Have Carbs?

Well, everything except pure fat and water has some carbs. Even cauliflower has carbs. But, the good ones. Plus, lots of fiber. Minimal carbs. 

With the mixture of ingredients I am using, like cheddar cheese, cream cheese, and cauliflower, the carb content for those keto mashed potatoes is minimal. 

How Many Carbs Are in Best Keto Mashed Cauliflower?

For a portion of half a cup of mashed cauli, you get 3 grams of carbs and 2 grams of fiber.

To calculate this, a perfect 1 gram of net carb per portion is what you have been looking for. 

How To Make Keto Cauliflower Mashed Potatoes?

Let us dive into the full recipe with steps and instructions. I have also recorded a video for the ones who prefer visual guidance. 

Kitchen gadgets needed:

  • Cooking Pot
  • Hand Blender

Ingredients needed:

  • Cauliflower
  • Butter
  • Garlic
  • Cream Cheese
  • Hard Cheese
  • Broth
  • Xanthan Gum

*Exact measurements are listed in the recipe card below.

STEP-BY-STEP INSTRUCTIONS FOR THE BEST CAULIFLOWER MASH RECIPE

First Step: Prepare Ingredients

To begin, assemble all of the necessary ingredients for easy preparation. Crush the garlic and shred the cheddar cheese in advance. 

If you need fresh riced cauliflower, the following step will explain how to make it quickly. If you’d like more detailed instructions, a separate recipe post on how to make cauliflower rice is available.

  • Create the cauliflower rice by cleaning and chopping a head of cauliflower into smaller cauliflower florets. 
  • Place the cauliflower florets into the blender or food processor, and together with cold water, blend it for a few seconds or minutes until the cauliflower resembles rice. 
  • Strain the mixture for a perfect batch of cauliflower rice.
Garlic mashed cauliflower keto ingredients needed.
Healthy mashed cauliflower keto

Second Step: Cook

Heat butter and crushed garlic in a pan for one minute until the garlic browns slightly. Add the cauliflower rice to the pan with a pinch of salt and pepper and cook for 3-4 minutes, adjusting the cooking time to achieve your desired texture.

Once the cauli rice is almost cooked, add cream cheese and cook for a few more minutes. Stir in shredded cheddar cheese and let it all melt. 

Cauliflower mashed potatoes keto cooking on the stove steps.
Creamy cauliflower mash keto

Third Step: Mash and thicken

Add broth, and using a hand blender, mash everything together to make mashed cauliflower. 

Depending on the consistency you want to achieve, add Xanthan Gum and mix once again together. Remember that Xanthan thickens further even during a cool-down period. 

Healthy mashed cauliflower keto adding xanthan.
Cauliflower mashed potatoes keto

TIPS AND TRICKS TO MAKE KETO MASHED CAULIFLOWER:

  • Hard Cheese – Shred-it at home to avoid additional starches. I prefer cheddar, which gives you that smooth sharp taste, perfect for mimicking mashed potatoes, but parmesan cheese also works excellently. 
  • Xanthan gum is unnecessary if you are happy with the consistency after blending. 

FREQUENTLY ASKED QUESTIONS AND ANSWERS

What To Serve With Creamy Mashed Cauliflower? 

Treat this mashed cauliflower as you have used to eating mashed potatoes before. Whatever went with potato mash will go with our cauliflower mash. 

  • Grilled chicken or steak: The creamy texture of the mashed cauliflower pairs well with the charred flavor of a grilled protein like this smoked prime rib.
  • Stews: Stews like goulash are an excellent meal for mashed cauliflower. 
  • Roasted Vegetables: Oven-roasted carrots, brussels sprouts, or asparagus would be a great addition to the dish.
  • Meat – a perfect side for shake and bake pork chop recipe.
  • Garlic sautéed mushrooms: Add a little umami flavor with some sautéed garlic mushrooms.
  • Grilled or roasted fish: A light and healthy option – try grilling or roasting a piece of salmon or make air fryer cod.
  • Crispy bacon: Top with twisted crispy bacon bits for a savory twist.
  • Salad: Serve with a light salad to balance out the creaminess.
Easy keto mashed cauliflower on a spoon.
Garlic mashed cauliflower keto

Can I Make Cauliflower Mash Ahead of Time?

Yes, you can make this recipe ahead of time. Cook the cauliflower, mash it with other ingredients, and store it in an airtight container in the refrigerator for 3-4 days. If the mash has become too thick and dry after being refrigerated, stir in milk, cream, or butter to bring it back to its desired consistency. When you’re ready to serve, reheat it in the microwave or stovetop.

Fresh or Frozen Cauliflower?

It does not matter what cauliflower you are going to use. You can even steam the cauliflower for a quicker cooking time. With frozen cauliflower, you might get more liquid if not unfrozen fully. In that case, add less broth or nothing at all.  

How Do I Thicken Cream Cheese Mashed Cauliflower?

After you blend your mixture and realize it needs to be thickened, my best bet is Xanthan gum.

You just need a bit in this keto recipe to really thicken the whole mash. Remember, the thickening process still works while the mash is cooling down. 

Best keto mashed cauliflower on a plate.
Cauliflower mash with cheese keto

How Do I Reheat garlic Mashed Cauliflower?

Like regular mashed potatoes, you can reheat cauliflower in the microwave, oven, or stove. 

Can I Freeze Cauliflower Mash?

You can freeze low carb mashed cauliflower, but you might have a bit of separation and water after defrosting. That is not a problem. Mix everything while heating up. You can also use a hand blender to blend it all again. 

More Keto Friendly Side Dishes

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Creamy cauliflower mash keto on a spoon.
Low carb mashed cauliflower

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Yield: 4

Keto Mashed Cauliflower Recipe

Low carb mashed cauliflower in a bowl with a spoon in.

Keto Mashed Cauliflower Recipe, together with shredded cheese, cream cheese, and broth, is the best mashed cauliflower puree as a replacement for regular mashed potatoes. This low carb cauliflower mashed potatoes is the recipe you have been searching for. 

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes

Ingredients

Instructions

  1. To begin, assemble all of the necessary ingredients for easy preparation. Crush the garlic and shred the cheddar cheese in advance. Rice cauliflower s per our recipe.
  2. Heat butter and crushed garlic in a pan for one minute until the garlic browns slightly. Add the cauliflower rice to the pan with a pinch of salt and pepper and cook for 3-4 minutes, adjusting the cooking time to achieve your desired texture. Once the cauli rice is almost cooked, add cream cheese and cook for a few more minutes. Stir in shredded cheddar cheese and let it all melt. 
  3. Add broth, and using a hand blender, mash everything together to make mashed cauliflower. Depending on the consistency you want to achieve, add Xanthan Gum and mix once again together. Remember that Xanthan thickens further even during a cool-down period. 

Notes

  • Hard Cheese - Shred-it at home to avoid additional starches. I prefer cheddar, which gives you that smooth sharp taste, perfect for mimicking mashed potatoes, but parmesan cheese also works excellently. 
  • Xanthan gum is unnecessary if you are happy with the consistency after blending. 

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Nutrition Information

Yield

4

Serving Size

1/2 Cup

Amount Per Serving Calories 209Total Fat 17gCarbohydrates 3gFiber 2gProtein 7g

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By Zuzana Paar on April 22nd, 2023
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About Zuzana Paar

Zuzana is the creative force behind this vibrant blog. With passion as a recipe developer, content creator, food writer, movie maker, and photographer, she poured her heart and soul into curating a space brimming with delightful keto and low carb recipes. Join her on this flavorful journey where quick, easy-to-make dishes take center stage, bringing joy and nourishment to your table.

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