Mashed Cauliflower

Low carb and keto mashed cauliflower with butter, Parmesan and garlic tastes amazing. Who needs mashed potatoes?

This mashed cauliflower is creamy and so delicious. It’s such a wonderful substitute for high carb mashed potatoes. It feels good to eat something that’s comforting AND good for you!

The ingredients you’ll need

You’ll only need six ingredients to make this tasty side dish:

1. Fresh cauliflower
2. Butter
3. Minced garlic
4. Grated Parmesan
5. Kosher salt
6. Black pepper

How do you make mashed cauliflower?

It’s so easy. The detailed instructions are in the recipe card below. Here are the basic steps:

1. Steam the cauliflower in the microwave.
2. Then quickly process it in your food processor with butter, parmesan and spices into a wonderfully creamy mash.

Can I use frozen cauliflower?

You can, but I believe that the dish tastes significantly better when you use fresh cauliflower.

If using frozen cauliflower, defrost it in the microwave, and make sure you drain it VERY well.

Is mashed cauliflower healthy?

I think it’s very healthy. Cauliflower is, of course, healthy. And the addition of a little butter, parmesan and seasonings does not detract from its healthfulness.

At the very least, it’s a vast improvement over starchy mashed potatoes, even olive oil mashed potatoes.

But does it taste good?

Yes! It closely mimics mashed potatoes in texture and taste. The first time I tasted it, I was amazed. How can it taste so good? How can this keto, low carb dish be almost as good as mashed potatoes?

There’s something about cauliflower. It’s an extremely versatile vegetable that really helps low carbers find great substitutions for high-carb foods. Examples? Cauliflower pizza crust and cauliflower rice – both really, really good!

Even non-low-carb eaters like mashed cauliflower. The fact that my husband and I like it is not surprising. We’ve been low carbers for a while now, so our palate has changed.

But the fact that my teenage kids love this side dish is the real proof that it’s truly delicious, and not just to a low carb palate.

Having said that, if you deeply dislike the taste of cauliflower, then I don’t think you should try this recipe. Perhaps try mashed butternut squash instead. But if you like cauliflower, or even if you are just indifferent to it, I think you will really enjoy this recipe.

What to serve with mashed cauliflower?

This is a very versatile side dish that you can serve with almost anything. It’s especially good when you make a saucy dish and want to serve it on something that would absorb the yummy juices.

I often serve it with the following saucy dishes:
Beef Bourguignon
Pork stew
Sloppy Joes
Barbecue beef stew

I also use it to top my healthy, low carb shepherd’s pie. It’s wonderful when topped with roasted garlic! And obviously, you can serve it with any dish that you would traditionally serve with mashed potatoes, such as ribeye roast.

What about leftovers?

Leftovers keep very well in the fridge for 3-4 days. This is one of those dishes that tastes good even after a few days in the fridge. Unlike mashed potatoes, that don’t keep well. Gently reheat the leftovers in the microwave, covered, on 50% power.

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4.96 from 67 votes

Mashed Cauliflower

Low carb mashed cauliflower with butter, Parmesan and garlic tastes amazing. Who needs mashed potatoes?

Prep Time10 mins

Cook Time10 mins

Total Time20 mins

Course: Side Dish

Cuisine: American

Keyword: cauliflower

Servings: 4 servings

Calories: 103kcal

Author: Vered DeLeeuw

INGREDIENTS

• 1 medium cauliflower, trimmed (1 lb.)
• 2 tablespoons unsalted butter, soft
• 1 teaspoon minced garlic
• 1/4 cup grated Parmesan
• 1 teaspoon kosher salt
• 1/8 teaspoon freshly ground black pepper

INSTRUCTIONS

• Wash the cauliflower, towel dry, trim outer leaves and cut into florets, or just into chunks. Place in a microwave-safe bowl, add a tablespoon of water to the bottom of the bowl, cover with a microwave-safe plate and microwave on high for about 10 minutes, until very tender.
• Meanwhile, place the butter, garlic, Parmesan, salt and pepper in your food processor’s bowl. 
• When the cauliflower is cooked, carefully remove it from the microwave (bowl and plate will be hot and steam will escape) and transfer to the food processor. Process until very smooth, 1-2 minutes. Serve immediately.

NUTRITION INFO Nutrition info is approximate. It is calculated using the SparkPeople.com recipe calculator, and the carb count excludes sugar alcohols. Please read the disclaimers in our Terms of Use carefully before using any of our recipes. Recommended and linked products are not guaranteed to be gluten-free. Please verify they are before using.

Nutrition Facts

Mashed Cauliflower

Amount Per Serving

Calories 103 Calories from Fat 63

% Daily Value*

Fat 7g11%

Sodium 407mg18%

Carbohydrates 6g2%

Fiber 3g13%

Protein 4g8%

* Percent Daily Values are based on a 2000 calorie diet.

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