This Low Carb Mashed Cauliflower Recipe is a creamy and buttery recipe, which is made with steamed cauliflower and garlic herb butter. It’s the perfect low-carb alternative to potatoes, ready in about 20 minutes.
Low Carb Mashed Cauliflower Recipe Ingredients
- 1 large head cauliflower, cut into florets
- 3 tablespoons unsalted butter
- 2 tablespoons cream cheese (or sour cream for tang)
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon fresh chives, chopped (for garnish)
How To Make Low Carb Mashed Cauliflower Recipe
- Cook the cauliflower: Place the cauliflower florets in a steamer basket over boiling water. Cover and steam for 10-12 minutes, or until the cauliflower is fork-tender. Alternatively, you can boil it, but steaming introduces less water.
- Dry the cauliflower (Crucial Step): Drain the cauliflower well. Place the hot florets on a clean kitchen towel or several layers of paper towels. Squeeze gently or let them sit for 3-5 minutes to release excess steam and moisture. This prevents your mash from being soupy.
- Sauté the garlic (Optional): While the cauliflower steams, melt 1 tablespoon of butter in a small skillet and sauté the minced garlic for 1 minute until fragrant. This removes the raw bite.
- Blend: Transfer the cooked, dried cauliflower to a food processor or high-speed blender. Add the sautéed garlic (with the butter), the remaining 2 tablespoons of butter, cream cheese, Parmesan cheese, salt, and pepper.
- Process until smooth: Pulse a few times to break it down, then process on high for 1-2 minutes until the mixture is silky smooth and resembles mashed potatoes. You may need to stop and scrape down the sides.
- Serve: Taste and adjust salt if needed. Transfer to a serving bowl and garnish with chopped chives and an extra pat of butter.
Recipe Tips
- The “Watery” Enemy: The biggest mistake people make is not drying the cauliflower. Cauliflower holds a lot of water. If you don’t steam it off or squeeze it out, you will get puree, not mash.
- Food Processor vs. Masher: For a texture that truly tricks your brain into thinking it’s potatoes, you really need a food processor or immersion blender. A hand masher will leave it chunky and gritty because cauliflower fibers are tougher than potato starch.
- Roasting Option: For a deeper, nuttier flavor, roast the cauliflower florets at 400°F for 20 minutes instead of steaming. This also helps dry them out naturally, though the color will be darker.
- Cream Cheese: The cream cheese isn’t just for flavor; it acts as an emulsifier to make the texture velvety and thick.
- Don’t Over-Process: While you want it smooth, if you run the blender for 5 minutes straight, the cauliflower can turn gluey. Stop once it’s creamy.
What To Serve With Low Carb Mashed Cauliflower Recipe
This side dish goes with almost any protein you would normally pair with potatoes.
- Keto Meatloaf
- Grilled Steak
- Roast Chicken with gravy
- Pork Chops
How To Store Low Carb Mashed Cauliflower Recipe
- Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 to 4 days.
- Reheat: Reheat in the microwave or on the stovetop over low heat. If moisture separates, stir it vigorously to bring it back together.
- Freeze: Yes, you can freeze this! Freeze in portion-sized bags for up to 3 months. Thaw in the fridge overnight. The texture may be slightly more watery upon thawing, so you might need to stir in a little extra cheese or butter when reheating.
Low Carb Mashed Cauliflower Recipe Nutrition Facts
- Calories: 120
- Total Fat: 9g
- Saturated Fat: 5g
- Cholesterol: 25mg
- Sodium: 380mg
- Total Carbohydrates: 7g
- Dietary Fiber: 3g
- Sugar: 2g
- Protein: 4g
- Net Carbs: 4g
Nutrition information is estimated per serving (makes 4 servings).
FAQs
Can I use frozen cauliflower?
Yes. Steam the frozen cauliflower according to the package directions. However, frozen cauliflower tends to be wetter than fresh, so you must be diligent about squeezing out the excess water with a towel before blending.
Does it taste exactly like potatoes?
It tastes very similar, especially with the butter and garlic, but it will always have a slight cruciferous vegetable note. The texture, however, is nearly identical.
Can I make it dairy-free?
Yes. Substitute the butter with olive oil or ghee, and swap the cream cheese/parmesan for nutritional yeast or a dairy-free cream cheese alternative.
Low Carb Mashed Cauliflower Recipe
Description
A silky, garlic-butter cauliflower mash that mimics the texture of mashed potatoes perfectly without the starch.
Ingredients
Instructions
- Steam cauliflower florets until very tender (10-12 mins).
- Drain and let dry/steam off for 5 minutes.
- Sauté minced garlic in 1 tbsp butter.
- Place cauliflower, garlic butter, remaining butter, cream cheese, and Parmesan in a food processor.
- Blend on high until smooth and creamy.
- Season with salt and pepper.
- Serve hot garnished with chives.
Notes
- Consistency: If the mash is too thick, add a tablespoon of heavy cream or almond milk to loosen it up.
- Garlic: For a milder flavor, roast the garlic cloves along with the cauliflower instead of sautéing.
Low Carb Mashed Cauliflower Recipe
