The Only Keto Cauliflower Mash Recipe You’ll Ever Need

The Only Keto Cauliflower Mash Recipe You’ll Ever Need

I never thought this day would come, but my non-cauliflower liking husband now eats cauliflower mash. After trying so many different combinations and flavour add ins, this is the best 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 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!

You want the cauliflower to be as tender as possible, which for me usually takes 5 – 6 minutes in my microwave. I pair this mash with so many dishes, but it goes especially well with slow cooked stews and the link. Here my favourite recipes I pair this mash with regularly;

Slow Cooker Beef Cheeks

Slow Cooker Lamb Shanks


The Best Keto Cauliflower Mash
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The Best Cauliflower Mash

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

Prep Time 3 minutes
Cook Time 10 minutes
Total Time 13 minutes
Servings 4 sides
Calories 97 kcal


  • 1/2 head cauliflower
  • 2 tablespoons butter salted
  • 2 tablespoons cream
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper


  1. Cut the cauliflower into small florets and steam. I usually use a microwave safe container with a splash of water, and steam until completely soft and falling apart. In my microwave, this is usually about 6 - 7 minutes. 

  2. Once falling apart, blend the cauliflower with cubed butter, cream, salt and pepper. Depending on the strength of your 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 mash. 

  4. Note if it doesn't blend smoothly, the cauliflower should have been cooked longer. When in doubt, cook it more not less! 

Nutrition Facts
The Best Cauliflower Mash
Amount Per Serving
Calories 97 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 5g 25%
Cholesterol 24mg 8%
Sodium 99mg 4%
Potassium 224mg 6%
Total Carbohydrates 3g 1%
Dietary Fiber 1g 4%
Sugars 1g
Protein 1g 2%
Vitamin A 5.8%
Vitamin C 42.6%
Calcium 2.3%
Iron 1.7%
* Percent Daily Values are based on a 2000 calorie diet.

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