HealthLow CarbSide DishesVegetarian

Low Carb Cauliflower Mash Keto Side Dish

This Low Carb Cauliflower Mash is the perfect Keto alternative to mashed potatoes! Rich and creamy with the perfect starchy texture, and only 5 grams of net carbs per serving!

Low Carb Cauliflower Mash Recipe

Low Carb Creamy Cauliflower Mash Recipe Pinterest

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bowl of low cauliflower mash with butter

If you’re living a low carb lifestyle mashed potatoes can be one of the hardest things to give up. This Low Carb Cauliflower Mash is seriously SO delicious you won’t even miss mashed potatoes! It’s ultra creamy & smooth, it’s oh so cheesy, and it goes perfectly as a side dish with roasted meats or fish. Trust me, you’re going to LOVE it!

overhead image: bowl of low carb cauliflower mash

Kitchen Tools for Making Cauliflower Mash

The only kitchen tools you’ll need for this mashed cauliflower recipe are a good pot and steamer, and a food processor. I’ve used this KitchenAid food processor (affiliate link) for years and it’s been an excellent addition to my kitchen. I’ve also used this Cuisinart food processor (affiliate link) in the past and it’s great too!

Can I make mashed cauliflower in the blender?

I recommend making this cauliflower mash in the food processor and not in the blender, as blenders can cause the cauliflower mixture to become too fluid and liquidy. The food processor does a great job of creating a smooth mixture without the cauliflower mash losing its thickness and creamy texture.

Can I make this mashed cauliflower ahead of time?

Yes! This mashed cauliflower can be made up to 1-2 days in advance and stored in the fridge in an airtight container. Simply reheat in the microwave, or bake in a baking dish in the oven until hot. Freezing is not recommended as the mixture can become too fluid when thawed.

bowl of low carb cauliflower mash with melted butter, salt and pepper

Ingredients for Cauliflower Mash

To make this recipe you’ll need:

  • one medium head of cauliflower
  • water
  • garlic
  • sour cream
  • Parmesan cheese
  • butter
  • salt and pepper

overhead image: bowl of cauliflower mash with melted butter, salt and pepper

How to Make Low Carb Cauliflower Mash

Making Low Carb mashed cauliflower is SO easy! Follow my PRO TIPS for the perfect mashed cauliflower every time!

  1. Steam the cauliflower. Steam the cauliflower until soft.
  2. Steam the cauliflower WITH the garlic. To infuse even more flavour, add the garlic to the pot along with the cauliflower as it steams. This will add a delicious garlic flavour without the over-powering nature of fresh, raw garlic.
  3. Use a food processor. Mashed cauliflower is SO much creamier when mixed in the food processor!
  4. Don’t forget the cheese. Add some parmesan cheese to add structure AND flavour to your mashed cauliflower.
  5. Choose full fat sour cream. This will keep the carb count low and the flavour on point!
  6. Salt and pepper to taste. Add as much salt and pepper as you prefer, or use the suggested amounts in the recipe below.

closeup image: bowl of cauliflower mashed potatoes with melted butter

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melted butter on top of cauliflower mash

I hope you love this low carb recipe as much as we do! Let me know in the comments below, what’s your favourite low carb side dish? I’d love to know!

Kitchen Products I Recommend:

  

Looking for even more delicious meal ideas? You’ll LOVE these ones I’ve linked below!

Low Carb Cauliflower Mash

This Low Carb Cauliflower Mash is the perfect Keto alternative to mashed potatoes! Rich and creamy with the perfect starchy texture and only 5 grams of net carbs per serving.

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Course: Side Dish

Cuisine: Healthy, Keto, low carb, Side Dish

Keyword: Keto Mashed Potatoes, Low Carb Cauliflower Mash, Mashed Cauliflower

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Servings: 4 servings

Calories: 135kcal

Author: Chrissie

Ingredients

  • 1 medium head of cauliflower (approximately 600 grams or 6 inches in diameter)
  • 2 cloves garlic
  • 4 tablespoons sour cream
  • 1/2 cup parmesan cheese (freshly grated)
  • 1/2 teaspoon salt
  • 1 pinch black pepper (to taste)
  • 1 tablespoon butter

Instructions

  • Add a steamer insert or steamer basket to a large pot and fill the pot with water just under the seamer. Place it over high heat on the stove.

  • Wash and prepare the cauliflower by breaking the florets into medium-sized pieces. Try to make sure all the pieces are a similar size so they steam evenly.

  • Add the cauliflower to the steamer, along with the garlic. Add the lid and let the cauliflower steam until soft (about 7-10 minutes).

  • Remove the cauliflower and the garlic cloves from the pot and add them to your food processor while hot.

  • Add the sour cream, Parmesan, salt and pepper (to taste) and process on low speed just until the mixture becomes creamy. You may have to scrape down the inside of the bowl of the food processor to ensure everything is incorporated evenly and there are no chunks of cauliflower left.

  • Add the cauliflower mash to a bowl and garnish with the butter (let it melt over the hot cauliflower mash) along with some sea salt and pepper (if desired).

  • Serve alongside all your favourite dishes in place of mashed potatoes.

Notes

The only kitchen tools you’ll need for this Low Carb Cauliflower Mash recipe are a good pot and steamer, and a food processor. I’ve used this KitchenAid food processor (affiliate link) for years and it’s been an excellent addition to my kitchen. I’ve also used this Cuisinart food processor (affiliate link) in the past and it’s great too!

Can I make cauliflower mash in the blender?

I recommend making cauliflower mash in the food processor and not in the blender, as blenders can cause the cauliflower mixture to become too fluid and liquidy. The food processor does a great job of creating a smooth mixture without the cauliflower mash losing its thickness and creamy texture. 

Can I make this cauliflower mash ahead of time?

Yes! This cauliflower mash can be made up to 1-2 days in advance and stored in the fridge in an airtight container. Simply reheat in the microwave, or bake in a baking dish in the oven until hot. Freezing is not recommended as the mixture can become too fluid when thawed.

Nutrition

Serving: 0.75cup | Calories: 135kcal | Carbohydrates: 8g | Protein: 8g | Fat: 9g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 22mg | Sodium: 569mg | Potassium: 465mg | Fiber: 3g | Sugar: 3g | Vitamin A: 260IU | Vitamin C: 70mg | Calcium: 197mg | Iron: 1mg

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