This creamy keto mashed cauliflower combines a short list of wholesome ingredients and is blended smooth in a food processor. It’s low carb, paleo-friendly, keto, and can easily be made Whole30-compliant.
Creamy Keto Mashed Cauliflower
I’ve made versions of mashed cauliflower for years and this one is tailored for a keto approach while remaining simple and flavorful. It skips cheese to keep the flavor light and dairy-sensitive diets in mind, but you can add cheddar or parmesan if you prefer.
Right now I’m avoiding cheese, and Sophie doesn’t eat dairy either, so leaving cheese out lets us both enjoy it. The recipe does include butter; many people find grass-fed butter easier to tolerate than cheese. To make this Whole30, substitute ghee for the butter.
How to make keto mashed cauliflower
Start by filling a large saucepan or pot with salted water to a level just below where a steamer basket will sit. Bring the water to a rolling boil.
Place cauliflower florets in the steamer basket, set the basket over the boiling water, and cover with a tight-fitting lid. Reduce the heat to a gentle simmer and steam for about 12–15 minutes, or until the florets are very tender and easily pierced with a fork.
Transfer the cooked cauliflower to a food processor with the remaining ingredients. Puree for 1–2 minutes until smooth, stopping to scrape down the sides as needed. Be careful not to over-process; too much blending can make the mash gummy.
Taste and adjust seasoning with salt and pepper. Serve topped with chopped parsley or chives if desired, and a drizzle of melted butter or extra virgin olive oil for added richness.
Tip
For the creamiest texture, use mostly cauliflower florets and avoid large quantities of stems. The florets puree to a silkier consistency.
How many carbs are in a cup of mashed cauliflower?
One cup of mashed cauliflower contains roughly 8 grams of net carbohydrates, making it an excellent low-carb substitute for mashed potatoes. This portion works well as a satisfying side dish for most meals.
Is cauliflower good for keto?
Yes — cauliflower is a popular keto vegetable because it is low in carbs, nutrient-dense, and quite filling. It’s a versatile base for many keto-friendly sides and swaps, like cauliflower rice, gnocchi made from cauliflower, or this mashed variation.
Why This Recipe
I love mashed potatoes and wanted a cauliflower version that delivers similar comfort and creaminess but without the high carb count. This recipe aims for that familiar mashed texture using simple ingredients.
Can you make keto mashed cauliflower ahead of time?
Yes. Store leftovers in an airtight container in the refrigerator for 3–4 days. You can also freeze the mash. When reheating, warm gently and pulse once or twice in the food processor to restore a fluffy, smooth consistency.
What to serve with mashed cauliflower
Mashed cauliflower pairs well with many main dishes. It makes a great side for roasted or braised proteins and complements both spicy and mild entrees. Use it in place of mashed potatoes alongside chicken, beef, pork, or vegetable mains.
Looking for more great cauliflower recipes? Try these
If you enjoy cauliflower mash, you might also like other cauliflower-based dishes such as cauliflower gnocchi, cauliflower fried rice, cauliflower nuggets, or cauliflower hummus. These recipes take advantage of cauliflower’s versatility and low-carb profile.
Creamy Keto Mashed Cauliflower
Equipment
- Food processor
Ingredients
- 2 pounds cauliflower florets (use more florets than stems for the creamiest texture)
- 1/4 cup grass-fed butter or ghee (use ghee to make Whole30 compliant)
- 1/4 cup canned coconut cream (the thick cream that rises to the top of refrigerated coconut milk)
- 6–8 garlic cloves, minced
- 1/4 cup paleo-style mayonnaise
- Kosher salt, to taste
- Black pepper, to taste
Instructions
- Fill a large saucepan or pot with salted water to a level just below where a steamer basket will sit. Bring the water to a boil.
- Place the cauliflower florets in the steamer basket and set it over the boiling water. Cover with a lid and reduce heat to a simmer.
- Steam the cauliflower, covered, for 12–15 minutes or until very tender and easily pierced with a fork.
- Transfer the cooked cauliflower to a food processor. Add the butter or ghee, coconut cream, minced garlic, and mayonnaise. Puree for 1–2 minutes until smooth, scraping down the sides as needed. Avoid over-processing to prevent a gummy texture.
- Taste and adjust salt and pepper. Garnish with fresh parsley or chives and a drizzle of melted butter or olive oil if desired. Serve immediately.
Notes
- Cauliflower florets: Using more florets than stems yields a creamier mash.
- Grass-fed butter: Swap for ghee to make this dish Whole30-compliant and dairy-free.
- Coconut cream: Chill a can of full-fat coconut milk for 24 hours and scoop the thick cream from the top.