This Keto Cauliflower Mash is the ultimate low-carb replacement for traditional mashed potatoes — rich, buttery, and incredibly creamy without the carbs. Made with tender cauliflower blended with olive oil, cream, and garlic, this recipe delivers comfort-food flavor while keeping your macros perfectly keto-friendly. Perfect for weight loss, ketogenic diets, and clean eating lifestyles, this cauliflower mash pairs beautifully with grilled chicken, steak, salmon, or holiday meals. Unlike watery versions, this recipe focuses on texture control and fat balance to create a smooth, whipped consistency just like classic mashed potatoes.
If you’re following a low-carb or keto lifestyle and craving a satisfying side dish that feels indulgent yet healthy, this cauliflower mash is a must-have staple. It’s quick to prepare, budget-friendly, and customizable with herbs, cheese, or butter for extra richness.Ideal for beginners and seasoned keto followers alike, this dish supports fat-burning goals while keeping meals comforting and delicious.
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Ingredients (Serves 3–4)
- 1 medium head cauliflower (about 600–700 g), cut into florets
- 2 tbsp olive oil or melted butter
- 2 tbsp heavy cream
- 2 tbsp cream cheese (optional but makes it extra creamy)
- 2 cloves garlic, minced
- Salt, to taste
- Black pepper, to taste
- Fresh thyme or parsley (for garnish)
- Optional: 1–2 tbsp grated parmesan (for richer flavor)
Instructions
- Steam or boil cauliflower until very soft (about 12–15 minutes). Drain extremely well.
- Let it sit for 2–3 minutes to release excess moisture.
- Transfer cauliflower to a food processor or blender.
- Add olive oil, cream, cream cheese, garlic, salt, and pepper.
- Blend until completely smooth and fluffy.
- Taste and adjust seasoning.
- Spoon into a bowl, drizzle with olive oil, and garnish with fresh herbs and cracked pepper.
- Serve warm as a keto side dish.
| Nutrient | (Per Serving – Approximate) |
|---|---|
| Calories | 135 kcal |
| Total Fat | 11 g |
| Total Carbs | 6 g |
| Fiber | 3 g |
| Protein | 3 g |
| Sugar | 2 g |
