The Best Keto Mashed Cauliflower

The Best Keto Mashed Cauliflower is my favorite way to conquer comfort food cravings when following a low-carb diet. My secret is using frozen cauliflower and cream cheese for the ultimate creamy and delicious side dish, that no one will guess isn’t potatoes!

You are probably wondering what makes me an expert on mashed potatoes and how do I quantify the title “best,” right??

Easy, I’ve been making mashed cauliflower for over 15 years as a part of our healthy diet. Not only when eating low-carb or keto, but because it’s equally if not more delicious than mashed potatoes with only 8g net carbs per generous 1 cup serving!

But that’s not just my opinion, I’ve served my Keto Cauliflower Mash to the pickiest of eaters, people who swear that they hate mashed cauliflower and everyone agrees that mine is the best mashed cauliflower recipe! And for a fun Irish inspired twist, try my Easy Keto Colcannon made with mashed cauliflower, kale and olive oil!

Mashed Cauliflower vs Mashed Potatoes

Before we go much further, perhaps we should back up and talk about the differences is (besides the obvious) between mashed cauliflower and mashed potatoes.

Of course one is made with cauliflower and one is made with potatoes, duh but why would you choose to ditch the potatoes and make mashed cauliflower instead?

Well that’s actually an easy answer. IF you have any reason at all to reduce the carbohydrates in your diet (aka following a keto diet, low carb diet, are a type 2 diabetic, have pre-diabetes or otherwise need to closely monitor your blood sugar levels), choosing between mashed cauliflower vs mashed potatoes, from a macro perspective mashed cauliflower is the clear winner! 1 cup of cauliflower contains ONLY 5g carbs, where as 1 cup of white potatoes contains 30 g carbs! Clearly cooked cauliflower is the best low-carb alternative for potatoes when making a mash!

If you choose eat a balanced diet but still count calories, cauliflower is still then winner with fewer calories when choosing between mashed cauliflower vs mashed potatoes. 1 cup of cauliflower has ONLY 35 calories where as 1 cup of potatoes has 135 calories.

For full nutritional information, see the bottom of the recipe card at the end of this post, just above the comments section.

5 Tips for making the Best Cauliflower Mash

Here’s what you will need to make a creamy and delicious cauliflower mash:

1. Frozen Cauliflower. The reason we use frozen cauliflower is that it’s always pre-portioned unlike a head of cauliflower which widely ranges in size, which takes the guess work and measuring out of using fresh. It’s also already cut up into the perfect size pieces! Frozen cauliflower saves time, money and is more convenient! Reminder, always choose organic produce whenever possible for the most healthy choice! And before you ask, using frozen cauliflower rice will not work as well as frozen florets, my mom recently tried it and while it tasted great the texture was not a smooth.
2. Sauce Pan with Steamer Insert. You NEVER EVER want to boil your cauliflower when making it into a mash! When you boil it, cauliflower cooks in the water and it will become saturated with water. This watery texture will make your caulimash will be too runny, ruining this perfect side dish. Whether working with fresh or frozen cauliflower, it’s imperative that you always steam it for the least moisture retention (aka excess moisture makes a runny soupy cauli-mash) and the thickest puree. THIS is the steamer insert I use and recommend.
3. Cream Cheese. Using cream cheese is the key ingredient helps, to not only enhance the flavor, but gives your keto cauliflower mash a luxurious creaminess that you can’t achieve with all liquid dairy. Likewise, while I think butter is one of the most universally delicious ingredients, you don’t want to add it to your cauliflower mash, save it for topping instead! That’s also a NO to using other liquids like chicken broth or almond milk, if you are dairy free use a diary-free cream cheese. Since there is no starch, like in traditional mashed potatoes there is nothing to thicken up the liquid.
4. Food Processor. When making mashed cauliflower you MUST use a food processor. You cannot use an immersion blender, potato masher, blender or mixer. The magic is processing the cauliflower into a smooth silky texture puree, then combining it with high fat creamy cream cheese. THIS is the food processor that I use and recommend.
5. Season to taste. As with every single recipe you make, adequate seasoning before serving is essential. The sea salt and pepper ratios are a starting point that I suggest. If your family is more sensitive to seasonings, measure out my recommendation and add them slowing tasting after mixing well.

How to make the Best Keto Mashed Cauliflower Recipe

To get started, bring 2 cups of water to boil in the pot of your steamer and place your FROZEN cauliflower into the streamer insert.

Cover and steam for 7-9 minutes, or until completely soft and falling apart.

Transfer your HOT steamed cauliflower along with the cream cheese, sea salt and black pepper to your food processor and process for 1 minute.

Add heavy cream and process for 1 additional minute.

Your mashed cauliflower will be a luxuriously smooth and delicious puree. Feel free to adjust the seasonings to your taste, as written my measurements are slightly under seasoned for my taste so it’s a recommended starting point.

You can serve your keto low carb mashed caulifower immediately, or reheat it later. It will even freeze for up to 3 months!

We like to top ours with lots of butter and a quick garnish of parsley to make it look as beautiful as it tastes!

I’ll frequently make this low carb cauliflower mash ahead of time then reheat it in the oven. I especially love how the butter melts all through the nooks and crannies!

Cauliflower Mash Favorite Add-Ins

Even though I am pretty obsessed with this traditional Mashed Cauliflower recipe as-is you can also experiment with a few of my favorite add-ins like cheddar cheese, parmesan cheese or a couple roasted garlic cloves.

I also like to make a Sour Cream and Chive Mashed Cauliflower and a “Loaded Baked Potato style Mashed Cauliflower, isn’t everything better with a sprinkle of fresh chives or bacon bits?!?

No matter why you are choosing to have this delicious mashed cauliflower, for the healthy benefits of more veggies and less starch; reducing carbs for weight loss, or just for a fun twist on a old favorite, this low carb side dish will become one of your favorite recipes!

Here’s a few main dishes that we like to serve this vegetarian cauliflower puree with:

• Low Carb Stuffed Cabbage Rolls
• Low Carb {Pressure Cooker} Pork Roast with Mushroom Gravy
• Easy Slow Roast Leg of Lamb Recipe
• Crock Pot Venison Neck Roast
• Perfect Roast Chicken with Vegetable Gravy

I hope you enjoy this recipe!

Yours in Health,