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.
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 or like in my loaded cauliflower casserole which is cheesy and topped with bacon. Mmm, bacon.
This is also one of the only ways I can get my kiddo to eat cauliflower. Where I will eat it naturally, just steamed with some salt, she doesn’t like it at all. And she’s not one of those kids who hates her veggies. So cauliflower definitely isn’t it in this family unless you add garlic, butter and flavor! And occasionally some cheese.
If you’re just starting the keto diet, a food journal specifically for keto like this one can help you to stay on track. Track your meals, macros, mood, fasting times and movement daily to spot helpful and harmful patterns that help you achieve your weight loss and health goals.
How to Make Creamy Keto Mashed Cauliflower
You will need these ingredients to make your keto mashed potato dupe:
- cauliflower florets
- chicken broth
- 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. Try the bone broth with the code I mention below!
I love having keto snacks at the ready. Try my favorite keto chocolate bars, bone broth and protein powders here. Use code ONANDOFFKETO for 10% off your order!
There’s no cheese in this 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 the 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.
Get your groceries delivered to you, unlimited trips, for only $14.99 per month! Save money and get free delivery? Why ever go to the grocery store again? Get a free trial of Amazon fresh here.
If you’re lost and not sure how to get started with the keto diet, this meal plan is for you. It’s a fool-proof guide to winning at the high-fat, low-carb lifestyle.
Creamy Keto Cauliflower Mash
- 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
- 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!
With only 1 net carb per serving and 64 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.
New to the keto diet? Start here! This will help you to figure out how to stick to this diet and make it a lifestyle for you.
Looking for a more complete guide to start or stick to the keto diet? My Ketogenic Diet 101 eBook is a complete, all-in-one resource for the ketogenic diet. This book includes all the need-to-know info about the keto diet, how it affects lifestyle diseases like diabetes, obesity, and high blood pressure plus over 45 recipes, checklists, and grocery list to get you started. Want the grocery list, quick start guide, and 7-day meal plan for free? Get it below.