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Creamy Cauliflower Mash

Martina SlajerovaUpdated 9 October 2023★★★★☆4.4 (72 ratings)

Ready in 15m
7 g net carbs
302 kcal
Serves 4

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Creamy Keto Cauliflower Mash (low-carb, paleo)

Everyone should know how to make the perfect low-carb mash. This recipe uses cauliflower but there are other vegetables great for making mash: turnips, rutabaga (swede), broccoli or even asparagus. To add flavour, you can use all sorts of herbs and spices. Here are some you can try:

¹/₂ cup shredded cheddar cheese
¹/₄ cup freshly chopped basil, thyme and oregano
1 tsp smoked paprika + ¹/₄ tsp cayenne pepper
¹/₄ cup pesto (your can try my green pesto or red pesto sauces)
1 tsp curry powder + ¹/₂ tsp turmeric
1 tsp freshly ground ginger + 2 tbsp freshly chopped cilantro

Tip: You can also bake the cauliflower in the oven. To do so, preheat the oven to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional). Place the florets on a baking tray and transfer into the oven. Bake for about 20 minutes. This is a fool-proof method for those who get watery mash. However, if you steam (not boil) your cauliflower, you shouldn't get watery mash.

Step-by-step

Wash the cauliflower and cut into smaller florets. Place on a steaming rack inside a pot filled with ~ 2 inches of water. Bring to a boil and cook for about 10 minutes. Do not overcook.
Heat a pan greased with 2 tablespoons of the ghee and add chopped onion and garlic.
Cook for about 5 minutes until slightly browned. Keep stirring to prevent burning and take off the heat.
Place the cooked cauliflower into a blender and add the cooked onion and another 2 tablespoons of butter or ghee. Season with salt and pepper. Pulse until smooth and creamy.
For an even creamier texture, add soured cream or cream cheese (or skip for dairy-free).
Place in a serving bowl and add more ghee or butter on top. To store, place in a container and refrigerate for up to 4 days.

Creamy Cauliflower Mash

Recipe

Creamy Cauliflower Mash

★★★★☆4.4 (72 ratings)

This creamy cauliflower mash is the perfect alternative to potatoes. Just as creamy and delicious with none of ...

Hands on: 10m
Overall: 15m
Servings: 4

7 g
Net carbs: 3.7 g
Protein: 28 g
Fat: 302
kcal

Ingredients makes 4 servings

1 large cauliflower (700 g/ 1.5 lb)
1 small white onion, chopped (70 g/ 2.5 oz)
2 cloves garlic, minced
¹/₂ cup ghee, butter or lard (110 g/ 3.9 oz)
¹/₂ tsp sea salt, or more to taste
freshly ground black pepper
Optional: ¹/₂ cup cream cheese or soured cream (120 g/ 4.2 oz)

Instructions

Wash the cauliflower and cut into smaller florets. Place on a steaming rack inside a pot filled with ~ 2 inches of water. Bring to a boil and cook for about 10 minutes. Do not overcook.
Heat a pan greased with 2 tablespoons of the ghee and add chopped onion and garlic.
Cook for about 5 minutes until slightly browned. Keep stirring to prevent burning and take off the heat.
Place the cooked cauliflower into a blender and add the cooked onion and another 2 tablespoons of butter or ghee. Season with salt and pepper. Pulse until smooth and creamy.
For an even creamier texture, add soured cream or cream cheese (or skip for dairy-free).
Place in a serving bowl and add more ghee or butter on top. To store, place in a container and refrigerate for up to 4 days.

Nutrition per serving, about 1 cup, 220 g/ 8 oz

Carbs 10%Protein 5%Fat 85% of calories

Net carbs: 7 g
Total carbs: 10.8 g
Fiber: 3.8 g
Sugars: 4.1 g
Protein: 3.7 g
Fat: 28 g
Saturated fat: 16.7 g
Calories: 302 kcal
Sodium: 343 mg · 14.9% RDA
Magnesium: 30 mg · 7.54% RDA
Potassium: 588 mg · 29.4% EMR

Nutrition by ingredient

Per about 1 cup, 220 g/ 8 oz	Net carbs	Protein	Fat	kcal
Cauliflower, raw	5.2 g	3.4 g	0.5 g	44
Onion, white, fresh	1.3 g	0.2 g	0 g	7
Garlic, fresh	0.5 g	0.1 g	0 g	2
Ghee	0 g	0 g	27.5 g	249
Salt, pink Himalayan rock salt	0 g	0 g	0 g	0
Pepper, black, spices	0 g	0 g	0 g	0
Total	7 g	3.7 g	28 g	302

Serving size about 1 cup, 220 g/ 8 oz

Gluten free
Dairy free
Egg free
Nut free
Nightshade free
Pork free
Avocado free
Coconut free
Fish free
Shellfish free
Beef free
Pescatarian
Vegetarian

Serve it with

Dishes that go well with cauli mash.

Comments & ratings (20)

4.472 ratings

5 ★45
4 ★19
3 ★0
2 ★5
1 ★3

Agha15 December 2018
Very easy to make. I used leek instead of onion. I did not add the salt/pepper to the mixture, but sprinkled some on top when serving it in the plate. A+, will make again!
1. Martina @ KetoDietAuthor18 January 2019
  Thank you Agha! ❤️
Jill17 May 2016
If you are missing comfort foods like mashed potatoes, this is a fantastic side dish! It is easy to make and very flavorful.
I added a small rutabaga and served it with white truffle-infused oil drizzled on top!
1. Martina @ KetoDietAuthor11 June 2016
  The truffle oil addition sounds delicious!
Megan1 April 2016
How well does this freeze?
1. Martina @ KetoDietAuthor9 April 2016
  You can freeze in batches and then leave in the fridge to defrost overnight.
Dee9 January 2016
Just made this using sour cream to serve alongside my ribeye with gremolata. Wow! So delicious, just as good as the best mash I've had if not better.
1. Martina @ KetoDietAuthor26 January 2016
  Thank you Dee! 😊
Mihaela17 September 2015
Woww....Delicious. At the beginning I was a little bit skeptical but now, I think it is the best mash. I love this recipe and my family love it too.
1. Martina @ KetoDietAuthor19 September 2015
  Thank you!
Javier31 August 2015
Hello, I did this on Saturday with the pulled pork w/bbq sauce and it was just amazing. leftovers today at work and it's better!! thank you
1. Martina @ KetoDietAuthor18 September 2015
  Thank you Javier, glad you like it! It's probably the most common side in my house 😊
Tilli Tilford-Moore16 August 2015
Hello, I am just starting to change my diet for weight loss, yet I am also attempting to do a bit of muscle building and development. My question is I too have hypothyroid, and it is said, practically everywhere, that we are not to eat any broccoili, dark rich green (i.e. Kale, turnip, mustard, cabbage, or collards...even spinach) as it will destroy my levothyroxine meds. I am told to cook them, but even then to avoid them as much as possible. What is the real deal regarding these important veggies and hypothyrodism?
1. Martina @ KetoDietAuthor24 August 2015
  Hi Tilli, yes I know what you mean. I used to avoid all cruciferous vegetables but there are several reasons for which these are not an issue. Most of the foods that are classified as goitrogens are also very nutritious and low in carbs, thus perfect for a low-carb diet. So if you eat them in moderate amounts, there is no reason to avoid them and they are beneficial. Cooking or even light steaming significantly lessens the effects of goitrogens. Also, make sure you eat enough zinc and selenium that both support the thyroid function.
Catherine4 April 2015
Wow, wow just made this. Added some cheese. Yum
I think this has just been added to my culinary skills
1. Martina @ KetoDietAuthor5 April 2015
  I'm glad you liked it Catherine! It definitely goes with cheese too 😊
Christina30 December 2014
Instead of using sour cream or butter I use a Tbsp of baba ganoush. Eggplants are high in fiber with only about 3g of the carbs coming from sugar. Is baba ganoush something I can incorporate to a keto/paleo diet? Or is it best avoided?
1. Martina @ KetoDietAuthor23 January 2015
  That's an interesting combination! Baba Ghanoush is fine for keto/paleo (eggplant, tomatoes, onion, olive oil and seasonings). I'll have to give it a try 😊
Charmian18 December 2014
Hi there, we love cauliflower mash! Thanks for the new flavour ideas . By the way "burger meat" snuck into the ingreadients list!
1. Martina @ KetoDietAuthor18 December 2014
  Thank you Charmian, I completely missed that! This is what happens when I copy & paste from the style from my previous recipe 😊