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Creamy Keto Mashed Cauliflower – Perfect Side Dish

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Missing mashed potatoes on the keto diet? This Creamy Keto Mashed Cauliflower should do the trick. It’s creamy, chunky, and delicious and is a good base for you to spice up however you like.

Some people like to call this keto cauliflower mashed potatoes.

Real talk? It’s one of the only ways I like cauliflower. We all know by now that cauliflower is the king of keto side dishes but not this chic. I am not a fan of cauliflower unless it’s done this way, like a cauliflower mash, which is cheesy and topped with bacon. Mmm, bacon.

With only 8 grams of carbs per serving and 91 calories per serving, this really is the perfect keto side dish. Feel free to go crazy adding in cheese if you need to meet your fat macros. Remember, though, you only need enough fat to keep you full.

You want to burn the fat on your body, not just the fat you’re eating. Too much dietary fat can lead to you not losing weight on keto.

How to Make Creamy Keto Mashed Cauliflower

The star of this show is obviously cauliflower. You’ll most likely already have all the ingredients on hand.

Ingredients for keto mashed cauliflower:

  • cauliflower florets
  • chicken broth
  • garlic
  • unsalted butter
  • heavy cream
  • salt and pepper to taste and finely chopped parsley or green onion to garnish.

Using chicken broth to steam your cauliflower adds an unprecedented flavor that this dish is otherwise simply not known for. You can also use organic bone broth to make this recipe and get even more nutritional benefits, especially for those of us following the keto diet.

Don’t forget, you can also make your own bone broth. Check out this blog on how to make bone broth.

Instructions For Keto Mashed Cauliflower

This keto mashed cauliflower is ready in under 10 minutes. Can’t get any easier than that!

  1. Add cauliflower, stock, and garlic powder to a large microwave-safe container. Season with salt and black pepper, to taste, and toss to combine
  2. Cover and microwave on high until the cauliflower is soft, approximately 8-10 minutes. (Cook time will vary for different microwaves, check after 5 minutes and adjust final cook time accordingly)
  3. Remove from the microwave and transfer the cauliflower to a large mixing bowl. Add the butter and heavy cream and blend until smooth and creamy
  4. Taste and adjust seasonings to taste. Sprinkle with fresh parsley and serve immediately. Enjoy!
Creamy Keto Mashed CauliflowerPin

Variations to Try With Keto Mashed Cauliflower

There’s no cheese in this keto mashed cauliflower recipe, but feel free to swap out the heavy cream for cream cheese or add in some parmesan! Makes it incredibly yummy.

I like to simply steam my cauliflower in the microwave with the bone broth, garlic powder, salt, and pepper. That’s why this keto mashed cauliflower recipe calls for just a bit of broth or stock, as cauliflower has lots of liquid already, and we don’t want a watery cauliflower mash.

When I’m done, I simply add the butter and cream, or softened cream cheese if using, to the steamed cauliflower and use my handy immersion blender to get a nice smooth mash. With the immersion blender, you can control the chunkiness or smoothness of your mash.

What do you add to cauliflower to thicken mash?

While this keto mashed cauliflower recipe calls for heavy cream, I know many don’t like to use it for various reasons. Perhaps you don’t consume dairy or maybe the high-fat calorie content deters you from using it.

No worries. You can easily thicken this keto cauliflower mash with the following suggestions:

  • coconut cream (this will add a slightly different taste but still yummy)
  • Greek yogurt
  • Soy milk
  • cornstarch (though usually frowned upon, 1 tsp only has 2 grams of carbs)
  • almond or coconut flour will also thicken your mashed cauliflower

Other Ways to Cook Cauliflower

While this keto mashed cauliflower recipe has you cooking your cauliflower in the microwave, you can most certainly cook it up the old-fashioned way as well: on the stove!

What to Serve With Keto Mashed Cauliflower

This mashed cauliflower makes a wonderful side dish to most main courses. Here are a few recipes you can try to pair with this lovely keto side dish.

How to Store Creamy Mashed Cauliflower

You can safely store this in the fridge for up to one week. It’s also totally ok to freeze this safely in an airtight container for up to 2 months. Any longer than that, and it will start losing its texture and flavor.

Why I Think These Are the Best Keto Cauliflower Mashed Potatoes

Look, we all miss mashed potatoes, I get that. I think what we miss the most is the creaminess of them.

This keto mashed cauliflower literally tastes just like those potatoes you miss. I promise you. And when you eat them with your favorite main course, you won’t even notice that they’re not potatoes.

They’re that good!!!

If you do try these, please do drop down below how they turned out and if you love them as much as I do!

More Keto Side Dishes to Try

Here are a few more super delicious and easy-to-make keto side dishes you might want to try to whip up!

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Creamy Keto Cauliflower Mash

A delicious keto side dish your whole family will love.
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Course: Side Dish
Cuisine: American
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 4
Calories: 91kcal
Author: Iva Ursano

Ingredients

  • 1 medium head of cauliflower chopped into florets
  • 2 tbsp chicken stock or bone broth organic
  • 1 clove garlic minced
  • sea salt and black pepper to taste
  • ¼ cup heavy cream
  • 2 tbsp fresh parsley finely chopped

Instructions

  • Add cauliflower, stock, and garlic powder to a large microwave-safe container. Season with salt and black pepper, to taste, and toss to combine
  • Cover and microwave on high until the cauliflower is soft, approximately 8-10 minutes. (Cook time will vary for different microwaves, check after 5 minutes and adjust final cook time accordingly)
  • Remove from microwave and transfer the cauliflower to a large mixing bowl. Add the butter and heavy cream and blend until smooth and creamy
  • Taste and adjust seasonings to taste. Sprinkle with fresh parsley and
    serve immediately. Enjoy!

Nutrition

Calories: 91kcal | Carbohydrates: 8g | Protein: 3g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Cholesterol: 17mg | Sodium: 59mg | Potassium: 466mg | Fiber: 3g | Sugar: 3g | Vitamin A: 387IU | Vitamin C: 72mg | Calcium: 46mg | Iron: 1mg

On and Off Keto | + posts

Iva discovered the keto diet back in 2020 and has experimented with it, off and on. She recently took over this site and shares experiences, her knowledge and some yummy recipes. She also runs a women only website Women Blazing Trails.

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