Keto Cauliflower Mash

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I finally learned to love mashed potatoes the year before we went keto, so that was a tough loss for me. After experimenting with different recipes, this is my favorite. While it doesn’t taste identical, it’s so salty and buttery, it’s just as good as any mashed potatoes I’ve had.

The prep/cook times here are a little misleading, since you’re not actually doing anything for the vast majority of the cook time. The most time-consuming active part is cutting the cauliflower into florets, and you can sidestep that by buying pre-cut if you’re lazy (which I am – no shame in that.). After that, you’re just steaming/microwaving, which requires no actual action on your part.

We use the parmesan to tighten it up a little, otherwise it can be a little runny (still delicious, just means you can’t make fun sculptures out of it). I haven’t mastered the consistency just yet, but you can try adding a little xantham gum or animal protein powder into the blender if consistency is that important to you. Also if you don’t have parmesan on-hand, it’s fine – it will still be delicious. You can also omit the garlic if that’s not your thing.

This dish works GREAT with leftover sauces from the Smothered Mushroom Pork or the Butter Chicken acting as gravy.

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Keto Cauliflower Mash

Prep Time5 minutes
Cook Time20 minutes
Course: Side Dish
Cuisine: American
Keyword: cauliflower, mash, potato substitute
Servings: 6
Calories: 225kcal


  • food processor OR potato masher


  • 30 oz cauliflower (approximately one head)
  • 8 tbsp butter cubed
  • 1/4 cup parmesan cheese
  • 4 tbsp heavy cream
  • 2.5 tsp salt
  • 1 tsp pepper
  • parsley (otional) fresh, chopped
  • 1 tbsp garlic (optional)
  • 2 tbsp xantham gum (optional, for thickness)


  • Cut the cauliflower into small florets and steam, either on the stove or in the microwave. It should fall apart when you poke it with a fork if it's cooked enough.
  • Drain the cauliflower well
  • Blend the cauliflower in a blender with the cubed butter, parmesan, cream, (optional) garlic, salt and pepper. Depending on the strength of your blender/food processor this could take 30 seconds – 2 minutes. (If you don't have a blender, you can manually mash it with a potato masher.)
  • Top with fresh parsley if you have it. Don't sweat it if you don't


Note if it doesn’t blend smoothly, the cauliflower should have been cooked longer. When in doubt, cook it more not less! You can’t really overcook it, so keep cooking until a fork goes through the cauliflower like butter.


Calories: 225kcal | Carbohydrates: 8g | Protein: 5g | Fat: 21g | Saturated Fat: 13g | Cholesterol: 57mg | Sodium: 1218mg | Potassium: 431mg | Fiber: 3g | Sugar: 3g | Vitamin A: 653IU | Vitamin C: 69mg | Calcium: 94mg | Iron: 1mg | Net Carbs: 5g
Nutrition Facts
Keto Cauliflower Mash
Amount Per Serving
Calories 225 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 13g81%
Cholesterol 57mg19%
Sodium 1218mg53%
Potassium 431mg12%
Carbohydrates 8g3%
Fiber 3g13%
Sugar 3g3%
Protein 5g10%
Vitamin A 653IU13%
Vitamin C 69mg84%
Calcium 94mg9%
Iron 1mg6%
Net Carbs 5g
* Percent Daily Values are based on a 2000 calorie diet.

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