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Roasted Cauliflower Mash

Lauren LesterUpdated 9 October 2023★★★★★4.9 (148 ratings)

Ready in 45m
6.2 g net carbs
186 kcal
Serves 6

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Roasted Keto Cauliflower Mash (low-carb, paleo, vegetarian)

Move over cauliflower mash, there’s a better mash in town! This keto roasted veggie cauliflower mash is packed with flavor from roasted cauliflower, caramelized onion, garlic, and thyme plus buttery ghee.

What could be better? This mash goes great with any roasted meats, steak, meatballs, and stews like this Low-Carb Osso Buco or our Instant Pot Red Wine Pork Stew!

You’ll start by slow roasting the veggies, and then give them a whirl in the blender or food processor with a bit of gut-healing bone broth (or chicken stock or vegetable stock if you follow vegetarian keto diet) and more ghee. This mash is rich, comforting, and totally keto friendly. Let us know what you serve it with in the comments below!

Step-by-step

Preheat the oven to 190 °C/ 375 °F (conventional), or 170 C (340 F (fan assisted) and line a baking sheet with parchment paper. Place the cauliflower, onion, garlic, and thyme on the baking sheet and drizzle with ¹/₄ cup (60 ml) melted ghee. Season with the salt and pepper.
Transfer to the oven and bake for 35-45 minutes flipping and stirring occasionally to prevent burning.
Once done, transfer the vegetables to a food processor or blender.
Process with bone broth and the remaining 2 tablespoons of ghee until fluffy and smooth.
Serve. This low-carb cauli mash will keep for about 5 days in the refrigerator.

Roasted Cauliflower Mash

Recipe

Roasted Cauliflower Mash

★★★★★4.9 (148 ratings)

Creamy and satisfying low-carb side dish made with caramelized cauliflower, garlic, onion and thyme, and ...

Hands on: 10m
Overall: 45m
Servings: 6

6.2 g
Net carbs: 3.5 g
Protein: 15.7 g
Fat: 186
kcal

Ingredients makes 6 servings

1 large head cauliflower (900 g/ 2 lb)
¹/₂ medium red onion, cut in wedges (60 g/ 2.1 oz)
6 cloves garlic
2 sprigs fresh thyme
¹/₄ cup ghee + 2 tbsp, melted and divided (90 ml/ 3 fl oz)
¹/₂ tsp sea salt, or to taste
¹/₂ tsp pepper, or to taste
¹/₂ cup bone broth, chicken stock or vegetable stock (120 ml/ 4 fl oz)
Note
Instead of ghee, you can use duck fat or extra virgin olive oil.

Instructions

Preheat the oven to 190 °C/ 375 °F (conventional), or 170 C (340 F (fan assisted) and line a baking sheet with parchment paper. Place the cauliflower, onion, garlic, and thyme on the baking sheet and drizzle with ¹/₄ cup (60 ml) melted ghee. Season with the salt and pepper.
Transfer to the oven and bake for 35-45 minutes flipping and stirring occasionally to prevent burning.
Once done, transfer the vegetables to a food processor or blender.
Process with bone broth and the remaining 2 tablespoons of ghee until fluffy and smooth.
Serve. This low-carb cauli mash will keep for about 5 days in the refrigerator.

Nutrition per serving, about 170 g/ 6 oz

Carbs 14%Protein 8%Fat 78% of calories

Net carbs: 6.2 g
Total carbs: 9.4 g
Fiber: 3.3 g
Sugars: 3.4 g
Protein: 3.5 g
Fat: 15.7 g
Saturated fat: 9.3 g
Calories: 186 kcal
Sodium: 271 mg · 11.8% RDA
Magnesium: 34 mg · 8.55% RDA
Potassium: 516 mg · 25.8% EMR

Nutrition by ingredient

Per about 170 g/ 6 oz	Net carbs	Protein	Fat	kcal
Cauliflower, fresh	4.5 g	2.9 g	0.4 g	38
Onion, red, fresh	0.7 g	0.1 g	0 g	4
Garlic, fresh	0.9 g	0.2 g	0 g	4
Thyme, fresh	0 g	0 g	0 g	0
Ghee	0 g	0 g	15 g	136
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0.1 g	0 g	0 g	0
Beef bone broth, beef stock	0 g	0.3 g	0.3 g	3
Total	6.2 g	3.5 g	15.7 g	186

Serving size about 170 g/ 6 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
Vegan

Serve it with

Dishes that go well with cauli mash.

Comments & ratings (9)

4.9148 ratings

5 ★136
4 ★7
3 ★3
2 ★0
1 ★2

Janik7 September 2019
I really want to try this I am a huge mashed potato fan! Do you think it would be possible to make this from existing cauliflower rice I have? I am thinking to give it a good roast in the pan together with the other ingredients. Thanks so much!
1. Martina @ KetoDietAuthor8 September 2019
  I think that might be fine. If you use cauli-rice, add some vegetable or chicken stock to soften it and then blend until smooth. Just to clarify, roasting gives the mash a slight caramelised flavour. If you prefer a more neutral cauli-mash (still full of flavour!), this is a good recipe to start with: Cauliflower Mash with Roasted Garlic & Thyme
  1. Janik8 September 2019
    Perfect, thank you so much 😊
Olga Joho7 March 2019
Cauliflower mash can made extra fluffy by cracking an egg into it while being processed
1. Martina @ KetoDietAuthor10 March 2019
  Thank you Olga, that's a great tip!
Bettie19 February 2019
Recipe says 1/4 cup Ghee plus 2 Tablespoons (for later)...However, in directions it says 1/2 cup Ghee and later the 2 T..? I can never get recipe as shown to print? So tired of copying and pasting....What am I not doing?
1. Martina @ KetoDietAuthor19 February 2019
  It is 1/4 cup (60 ml) - the fraction was mistyped (now fixed) in the instructions but is correct in the video, ingredients and in ml. I'm not sure why you can't print because every recipe on my blog can be printed using the "Print Recipe" or downloaded as PDF using the "Download Recipe" option (see below the list of ingredients). I hope this helps!
SamSoblessed18 February 2019
Omg this twist on cauliflower mash is just amazing, never having plain caulimash again ...
thanks KetoDietAop xx
Sam
1. Martina @ KetoDietAuthor18 February 2019
  Thank you Sam, the roasting does make a big difference!