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Keto Mashed Cauliflower Recipe

This keto mashed cauliflower is a low carb staple you'll want to make over and over again. You'll never miss mashed potatoes again! I've included plenty of suggestions how you can jazz up the basic recipe with grated cheese, cream cheese, roasted garlic or herbs and spices. Or, like me, enjoy it plain and pure.

Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 4
Calories: 69 kcal
Course: Side Dish
Cuisine: British

Ingredients

  • 1 large cauliflower 700g / 24.6 oz, in florets
  • ¼ cup / 60g butter melted
  • ½ teaspoon salt or to taste
  • ¼ teaspoon cracked black pepper or to taste
To Serve
  • 1 tablespoon butter optional
  • 1 tablespoon chopped chives optional

Instructions

    Cup of Yum
  1. Place the cauliflower florets in a large pan with boiling water (enough to just cover the florets). Make sure the pan is large enough that when you place on a lid the water won’t boil over. Cook the cauliflower on a medium heat for 10 - 12 minutes, or until soft and tender. Don’t over-boil (or it will become soggy). Drain.
  2. Place the cauliflower back in pan and dry off (about 1.5 minutes) on a medium heat, but don’t let it burn and stick to the pan. (This step is essential to stop the cauliflower turning to soup when you blend it.)
  3. Place the dried cauliflower in a blender and blitz until smooth. Pour back into your pan. Stir through the melted butter and season to taste with salt and pepper. Option to top with 1 tablespoon of butter and chopped chives.

Notes

  • 2g net carb per portion. Makes 4 generous portions (175g/ ¾ cup each). 
  • Alternative cooking methods: 
  • Steam method: Bring ½ cup of water to the boil and place the steamer basket with the cauliflower on top. Depending on the amount you cook, steaming will take between 12 and 15 minutes. Afterwards, make sure you pat the florets dry before blending. 
  • Microwave method: Place the florets in a microwaveable bowl with ¼ cup of water. Cover and microwave on high for 12-15 minutes until soft. 
  • Oven method: Brush the cauliflower with oil and roast for about 20-25 minutes at 200 Celsius / 400 F until the tops are golden brown and the insides are soft. This method will make the keto mashed cauliflower taste nuttier and it will taste LESS of "real" potato puree. 
  • Flavour options 
  • Storage: 2 days in the fridge or freezer for up to 3 months. 
  • Pesto - add 3 tablespoon pesto
  • Thyme - add 1 - 2 tablespoon chopped fresh thyme
  • Wholegrain mustard and cheese - add 1 tablespoon wholegrain mustard + ½ cup grated cheese
  • Cheesy - add ⅓ cup cream cheese or ½ cup grated cheddar
  • Sun dried tomato - add ⅓ cup chopped sun dried tomatoes + ⅓ cup cream cheese
  • Garlic - add 1 teaspoon garlic powder / 2 fried chopped garlic cloves 

Nutrition Information

Calories 69kcal (3%) Total Carbohydrates 8.7g Protein 3.4g (7%) Fat 3.4g (5%) Saturated Fat 2g (10%) Fiber 3.5g (14%) Sugar 3.4g (7%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 69

% Daily Value*

Calories 69kcal 3%
Total Carbohydrates 8.7g 3%
Protein 3.4g 7%
Fat 3.4g 5%
Saturated Fat 2g 10%
Fiber 3.5g 14%
Sugar 3.4g 7%

* Percent Daily Values are based on a 2,000 calorie diet.