The Only Keto Cauliflower Mash Recipe You’ll Ever Need

The Only Keto Cauliflower Mash Recipe You’ll Ever Need

This Keto cauliflower mash is silky smooth, buttery and delightful. Using a high speed blender, it is ready in just 10 minutes and makes the perfect side dish to all your Keto favourites.

Before you scroll to the recipe, below I’ve tried to answer any questions you may have, including storage tips, sourcing ingredients and substitutions!

If you make this recipe please leave a review ⭐️⭐️⭐️⭐️⭐️ 

Stop your search for the perfect Keto Cauliflower Mash – I’ve got you sorted!

I never thought this day would come, but my non-cauliflower liking husband now eats cauliflower mash.

He actually said he didn’t mind it. 

Now I get that might not sound like a glowing review, but this Keto cauliflower mash recipe has transformed his feedback from “what is that gross smell?” to “this isn’t bad at all.”

In the world of honest recipe feedback, I’ll take it!

A delicious, creamy and buttery Keto Cauliflower Mash recipe will be your go to Keto side dish for years to come! Using the microwave and a blender, this keto mash recipe is ready in 10 minutes flat. #ketosidedish #ketocauliflower #ketorecipe #keto

Keto Cauliflower Mash Summary

  • Ingredient tips
  • Recipe tips
  • Substitutions and sweetener tips
  • Storage tips
  • How many carbs in Keto Cauliflower Mash?

Ingredients for Keto Cauliflower Mash

We love this dish especially paired with my Keto Swedish Meatballs and my Keto Curried Sausages.

This Keto Cauliflower Mash is also amaaazing with any slow cooked dish, especially things like Keto Lamb Shanks on a cold winters day.

The ingredients are deceptively simple;

  1. Cauliflower
  2. Butter
  3. Cream
  4. Salt and pepper

That’s it! Just 10 minute or so and you have creamy, soft and silky Keto Cauliflower Mash ready to go. Its mostly passive too, so you can have it steaming away while you finish off the rest of your Keto dinner.

After trying so many different combinations and flavour add ins, this is the best Keto cauliflower mash I’ve been able to come up with.

I think the key is in the simplicity – the butter and cream cover up the cauliflower taste just enough that it could almost pass for the original thing.

I have come to prefer this keto cauliflower mash recipe over normal mash potato – bland old potatoes, who needs them?

It is also surprisingly pretty if you top with a little bit of melted butter and some chopped parsley or chives. Serve this Keto cauliflower mash up to a dinner party and no one will be complaining about cauliflower!

A delicious, creamy and buttery Keto Cauliflower Mash recipe will be your go to Keto side dish for years to come! Using the microwave and a blender, this keto mash recipe is ready in 10 minutes flat. #ketosidedish #ketocauliflower #ketorecipe #keto

I use a thermomix to blend up my cauliflower, but you can use any food processor, blender or bar mixer.

Be warned though – careful blending hot things! Use precaution as the cauliflower will be VERY hot and lots of steam will escape.

I bought my thermomix about 4 years ago now, just before the new model came out. I was pretty peeved, because I had mine for literally 3 weeks before the new model was released – with amazing new features, electronic recipe chips and a sleek new design. For the same price I had paid.

When I am asked if I would recommend the thermomix, I find I justify my owning one with keto cauliflower mash! I don’t know if a normal food processor could get the mash quite as silky smooth as the TM does.

If you have a whizz bang food processor that can totally blast cauliflower into fluffy mash, let me know in the comments below so everyone else can rest assured!

A delicious, creamy and buttery Keto Cauliflower Mash recipe will be your go to Keto side dish for years to come! Using the microwave and a blender, this keto mash recipe is ready in 10 minutes flat. #ketosidedish #ketocauliflower #ketorecipe #keto

Substitutions and Ingredient tips

The Cauliflower: As above, you can use fresh or frozen, just allow more steaming time for frozen.

Great when a fresh cauliflower is $8+, and a frozen bag is always $2.50 in Australia! Don’t stress about breaking up the florets too small, just make sure they are really tender.

Butter: Better butter is always better! I use Devondale mostly, as I like its flavour. You can go fancier with Lurpak, especially if you’re going to be drizzling some melted butter on top to make it look all fancy.

I’ve also tried using Lurpak Garlic butter on occasion and its YUM!

Cream: Full fat cream always, but if you don’t have any in the fridge, this also works brilliantly with cream cheese, sour cream or even a bit of yoghurt!

Anything creamy works well and gives it a slightly different flavour each time.

The sour cream substitution works really great with less heavy dishes and adds a bit of acidity.

Salt and Pepper: Straight forward, except salt can actually be a bit complicated – we all use different salt which varies the saltiness! I like to use australian salt flakes, as they are less ‘salty’ and have more flavour.

If you’re using regular old fine grain table salt, you may want to dial the salt down a little bit. Just taste at the end and add more if needed.

Recipe Tips

1. When you are steaming the cauliflower, you really want it to be as tender as possible. This usually takes 5 – 6 minutes in my microwave for 1/2 head of an averaged sized cauliflower.

2. Use a high powered blender or food processor to get this mash silky smooth. It’s less ‘traditional lumpy potato mash” and more fine dining, delectably smooth puree.

3. I have used both fresh and frozen cauliflower! A whole bag of frozen cauliflower is usually 500 grams and that works just fine with the below ratios. I find it takes about 10 minutes to steam in the microwave compared to 6-7 minutes for fresh.

4. This recipe is easily doubled or tripled, as long as your food processor has the capacity! You could also do it in batches as a great ‘feed a crowd’ dinner, paired with a delicious slow cooked stew, curry or roast.

Storage Tips

Fridge: Store in the fridge tightly covered (it can get a bit cauliflower stinky) for 3 – 4 days. Great to make in advance and eat all week.

Freezer: This keto cauliflower mash is one of my go to recipes for keto meal prep! Make a huge batch and divide up into portions, topped with your favourite Keto main dish and freeze individually for grab and go dinners that always satisfy.

How many carbs in Keto Cauliflower Mash?

As you will see in the nutrition panel below, this Recipe Name has 3 grams of carbs and 1 grams of fiber per bar, so only 2 grams of net carbs per serve.

The recipe serves 4 side dishes, so that is 2 grams per serve.

CLICK HERE TO SAVE KETO CAULIFLOWER MASH TO PINTEREST FOR LATER

A delicious, creamy and buttery Keto Cauliflower Mash recipe will be your go to Keto side dish for years to come! Using the microwave and a blender, this keto mash recipe is ready in 10 minutes flat. #ketosidedish #ketocauliflower #ketorecipe #keto

Other Similar Recipes You Might Like

If you’re looking for other simple Keto side dishes, here are a few reader favourites you will enjoy.

Whole Keto Roasted Cauliflower – easier than you think and an impressive dish!

Keto Tabouleh Salad – fresh, flavoursome and great on a summer’s day

Spicy Salami Keto Braised Cabbage – if you don’t normally like cabbage, this spicy dish might give it another chance

A delicious, creamy and buttery Keto Cauliflower Mash recipe will be your go to Keto side dish for years to come! Using the microwave and a blender, this keto mash recipe is ready in 10 minutes flat. #ketosidedish #ketocauliflower #ketorecipe #keto

The Best Keto Cauliflower Mash

Simple to prepare and with a beautiful smooth texture, this keto cauliflower mash can almost pass as the real thing! 

Course Main Course
Prep Time 3 minutes
Cook Time 7 minutes
Total Time 10 minutes
Servings 4 sides
Calories 97 kcal

Ingredients

  • 500 grams cauliflower about half a head, fresh or frozen
  • 2 tablespoons butter
  • 2 tablespoons cream
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

Instructions

  1. Cut the cauliflower into small florets and steam. I use a microwave safe container and steam until completely soft and falling apart. In my microwave, this is usually about 6 – 7 minutes for fresh, 10 minutes for frozen

  2. Blend the cauliflower with cubed butter, cream, salt and pepper.

    Depending on the strength of your blender/food processor this could take 30 seconds – 2 minutes. 

  3. Scrape down the sides as required and continue blending until you are left with a smooth, fluffy mash. 

  4. Note if it doesn't blend smoothly, the cauliflower should have been cooked longer. When in doubt, cook it more not less! You can't overcook it like potato, so keep cooking until a fork goes through the cauliflower like butter. 

Nutrition Facts
The Best Keto Cauliflower Mash
Amount per Serving
Calories
97
% Daily Value*
Fat
 
8
g
12
%
Cholesterol
 
24
mg
8
%
Sodium
 
99
mg
4
%
Carbohydrates
 
3
g
1
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
1
g
2
%
* Percent Daily Values are based on a 2000 calorie diet.

If you enjoyed this recipe, don’t forget to rate and review it or share on social media! ⭐️⭐️⭐️⭐️⭐️

Not sure how to start Keto? 

Here’s some resources to help you! 


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