This keto cauliflower mash is cauliflower steamed until very soft, then blended with butter, cream cheese, garlic and Parmesan into a smooth, creamy side that stands in for mashed potatoes. It takes about 25 minutes and serves 4, with about 8 g of net carbs per serving, far fewer than the same amount of mashed potato. It goes especially well with saucy dishes like chicken in tomato sauce, as in our photo.
- Serves: 4 as a side
- Prep time: 10 minutes
- Cook time: 15 minutes
- Total time: about 25 minutes
Ingredients
- 1 large cauliflower (about 800 g of florets)
- 30 g (2 tablespoons) butter
- 50 g (about 3 tablespoons) full-fat cream cheese
- 20 g (¼ cup) finely grated Parmesan
- 2 garlic cloves, peeled
- ¼ to ½ teaspoon salt and black pepper
- A small handful of chives, chopped
Method
- Cut the cauliflower into evenly sized florets. Slice the core thinly too: it softens and adds to the mash.
- Steam the florets and garlic over boiling water for 12 to 15 minutes, until very tender when pierced with a knife. Steaming keeps the mash less watery than boiling.
- Tip the cauliflower into a colander and let it steam-dry for 2 to 3 minutes. Press gently with a spoon to release extra water.
- Put the hot cauliflower and garlic in a food processor or blender with the butter, cream cheese and Parmesan.
- Blend until smooth, scraping down the sides. For a rougher texture, mash by hand with a potato masher instead.
- Season with salt and pepper, stir in most of the chives, and scatter the rest on top.
Tips for creamy cauliflower mash
- Dry it well. Water is the enemy of good cauliflower mash. Steam rather than boil, and let it steam-dry.
- Blend while hot, so the butter and cheese melt in smoothly.
- Don’t overblend if you like some texture. A few pulses give a fluffier result.
- Season generously. Cauliflower is mild and needs salt, pepper and garlic.
- Make it richer with a spoonful of sour cream or a splash of heavy cream.
Swaps and variations
- Roasted garlic: roast a whole bulb in foil at 200°C (400°F) for 40 minutes and squeeze in the soft cloves.
- Cheesy: stir in 40 g of grated cheddar.
- Herby: add parsley, thyme or rosemary.
- Dairy-free: use olive oil and a spoonful of tahini instead of butter, cream cheese and Parmesan.
- Half and half: if you’re not on keto, blend half cauliflower and half potato for a lighter mash.
Nutrition per serving (estimate)
One serving is a quarter of the recipe. These figures were calculated from USDA FoodData Central values for raw cauliflower, butter, cream cheese, Parmesan, garlic, salt and chives.
| Nutrient | Per serving |
|---|---|
| Calories | 170 kcal |
| Protein | 6 g |
| Carbohydrate | 12 g |
| Fiber | 4 g |
| Net carbs | about 8 g |
| Sugars | 4 g |
| Fat | 12 g |
| Saturated fat | 7 g |
| Sodium | 385 mg |
Cauliflower provides vitamin C, fiber and folate. Most of the saturated fat comes from the butter and cream cheese; using half the butter, or olive oil instead, lowers it. Our list of keto vegetables covers other versatile low-carb options, and our guide to cruciferous vegetables explains more about the cabbage family.
Contains: milk (butter, cream cheese, Parmesan).
Storage and reheating
Cool leftovers quickly, cover and refrigerate within 2 hours. Eat within 3 to 4 days, as the USDA advises, and reheat until steaming hot. It freezes reasonably well, though it may be a little wetter when thawed; reheat it in a pan to cook off some of the moisture.
What to serve with it
- Chicken or meatballs in tomato sauce. Our keto meatballs are a good match.
- Roast chicken or salmon.
- Sausages and onion gravy, made with a low-carb thickener.
- Under a stew, in place of mashed potatoes.
Common questions
Does cauliflower mash taste like mashed potatoes?
Not exactly, but with butter, cheese and garlic, it’s creamy and comforting, and many people find it a satisfying swap.
Can I use frozen cauliflower?
Yes. Steam it from frozen for a few extra minutes and drain it very well, because frozen cauliflower releases more water.
How many carbs does cauliflower save compared with potato?
A lot. Per 100 g, raw cauliflower has about 5 g of carbohydrate and 2 g of fiber, so roughly 3 g of net carbs, while boiled potato has about 20 g of carbohydrate and 1.8 g of fiber, according to USDA FoodData Central. That makes cauliflower mash about a sixth of the net carbs of plain mashed potato, before any butter or milk.
Why is my cauliflower mash watery?
It was probably boiled, or not drained well. Steam it, let it steam-dry, and press out extra moisture before blending.
Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).
This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.
