Mashed Cauliflower: Keto Mashed Potatoes
Mashed cauliflower is a creamy, fluffy, warm, buttery, and comforting keto side dish. Everything you love about traditional mashed potatoes, you’ll find in this easy mashed cauliflower recipe, often referred to as “keto mashed potatoes”.
This delicious recipe requires only three ingredients: cauliflower and butter, plus some salt, and comes together super easily and quickly.
Additionally, this mashed cauliflower recipe is highly customizable and can be adapted to suit various dietary preferences, including dairy-free, paleo, and Whole30 diets. Enjoy the same comforting taste with a personalized twist!
The recipe requires:
3 ingredients
Active time: 10 minutes
Total cooking time: 26 minutes
Table of Contents
Why you will love this recipe
I hope this keto recipe becomes one of your favorites because it’s:
- Hearty, warming, and comforting side dish for weeknight dinners and special occasions
- Healthy and gluten-free
- An amazing low-carb alternative to regular mashed potatoes
- Perfect side dish with buttery flavor
- Quick and easy to make
- Made with just 3 simple ingredients
Cauliflower health benefits
Let’s dive into cauliflower characteristics and how it can be beneficial for your health:
- Cauliflower is an excellent source of vitamins and minerals, including vitamin C, vitamin K, and folate.
- Low in calories and carbs, making it suitable for various diets, including keto diet.
- Rich in fiber, promoting digestive health and aiding in weight management.
- Loaded with antioxidants like glucosinolates, which may reduce the risk of chronic diseases and combat inflammation.
- Supports heart health by lowering blood pressure and improving cholesterol levels.
- Contains compounds with potential anticancer properties, inhibiting cancer cell growth. Its sulfur-containing compounds also aid in detoxification.
Keto Mashed Cauliflower Recipe
Ingredients
To make keto mashed cauliflower (keto mashed potatoes) you will need only 3 ingredients:
1 head fresh cauliflower (700g/ 25 oz.)
60 g (4 tbsp./2 oz.) butter
Salt to taste
Optional add-ins:
2-4 tbsp. parmesan cheese finely shredded
To garnish (optional):
- Butter
- Ground black pepper
- Finely chopped green onions/chives/ dill
- Crumbled bacon
- Parmesan
Equipment
Here is the list of helpful equipment:
- Cutting board and a knife to cut the cauliflower into florets
- Large saucepan to cook cauliflower
- Steamer basket (optional) to steam cauliflower
- Wooden spatula to stir cauliflower
- Food processor or immersion blender to blend the cauliflower or potato masher
How to make keto mashed cauliflower
Step 1: Cook the cauliflower
Start by cutting the cauliflower into florets. Place them in a saucepan, fill it with water, and bring it to a boil. Cook for 10-15 minutes or until tender. You can also use other cooking methods as described in the post below.
When the cauliflower is easily pierced with a knife, remove the saucepan from the heat and drain the water.
Return the saucepan to low-medium heat, stirring the florets to let excess moisture evaporate. This step will help to avoid watery consistency in ready dish.
Step 2: Mash cauliflower
Once most of the water is evaporated, remove the saucepan from the heat and add butter and salt. Begin stirring well with the spatula. After that, start blending the cauliflower florets using an immersion blender or a food processor until creamy. Finally, serve with your favorite garnish.
Alternative ways to cook cauliflower
You can steam cauliflower using various methods. Here are three options:
Steaming on the Stove:
- In a large pot, add enough water to cover the bottom of the saucepan.
- Place a colander or steam basket inside the pot and add cauliflower florets.
- Bring the water to a boil, then reduce the heat to simmer.
- Cover with a lid and cook for 10-15 minutes or until very tender.
Microwaving:
- Place florets in a microwave-safe bowl and add enough water to fill the bottom of the bowl (2-3 tablespoons).
- Cover with a microwave-safe plate.
- Cook on high heat for 10-15 minutes or until tender. Be cautious when removing the bowl from the microwave, as it will be hot, and scalding steam may be trapped under the plate.
Using an Instant Pot:
- Place the cauliflower florets on a steamer basket in the Instant Pot with ½-3/4 cup of water.
- Close the Instant Pot lid and set the valve to the sealing position.
- Set the Instant Pot to “Manual” or “Pressure Cook” mode for 2 minutes. It will take about 5 minutes for the pot to come up to pressure.
- After cooking, perform a quick pressure release, and when safe, open the lid and carefully remove the steamer basket from the pot.
Tips for the best mashed cauliflower
For the best results, follow these tips:
- Use a food processor to achieve a creamier texture.
- Try using less of the cauliflower stems to prevent chunks in the texture.
- To remove excess water and avoid watery consistency, gently heat and stir the florets over low-medium heat in a pot after draining.
- Use a steaming basket to prevent vitamins and minerals from leaching into the water.
- If you’re looking for a heartier and creamier mashed cauliflower, consider adding cream cheese/sour cream/ Greek yogurt to the cauliflower towards the end of cooking, you’ll need about 2 tbsp.
Serve the mashed cauliflower immediately. The longer it sits, the more likely it is to become dry and grainy.
- To add garlicky flavor simply sauté minced garlic cloves in butter, then add to mashed cauliflower.
What to serve with mashed cauliflower?
Mashed cauliflower goes perfectly with plenty of dishes, here are some ideas to try:
FAQ
How to store mashed cauliflower and how to use leftovers?
Mashed cauliflower is best eaten fresh but you can store leftovers in an airtight container in the fridge for 3-4 days.
You can also use leftover cauliflower in some of these keto recipes:
How to reheat mashed cauliflower?
Reheating mashed cauliflower is simple and can be done using the following methods:
Microwave: Place the desired portion of mashed cauliflower in a microwave-safe bowl. Cover the bowl with a microwave-safe plate, leaving a small vent for steam to escape. Heat on medium power for 1-2 minutes, then stir. Continue to heat in 30-second intervals, stirring between each, until the cauliflower is heated through.
Stovetop: Transfer the mashed cauliflower to a saucepan and reheat it over low to medium heat. Stir constantly to prevent sticking or burning. Add a small amount of butter or cream if the cauliflower appears dry while reheating. Continue to heat and stir until it reaches the desired temperature.
Oven: Preheat your oven to a low temperature (around 300°F or 150°C). Place the mashed cauliflower in an oven-safe dish, cover it with aluminum foil, and heat it in the oven for about 20-30 minutes or until it’s warmed through. This method is great for larger batches.
Remember to adjust the heating time based on the quantity and initial temperature of the mashed cauliflower. Always stir it to ensure even reheating, and you can add a little extra butter or cream for creaminess if needed.
How to make keto mashed potatoes using cauliflower rice?
Cauliflower rice is another great way to create mashed cauliflower. For that, cook the rice until it becomes mushy, then, follow the instructions provided in the post. If you opt for frozen cauliflower, around 1.5 pounds (700 g) should do the trick.
You can find more information about cauliflower rice in this post.
How to make dairy-free (vegan), paleo and whole30 mashed cauliflower?
To make dairy-free (vegan), paleo, and Whole30 mashed cauliflower, just swap butter with olive oil, ghee, coconut oil, or vegan butter. Also, skip sour cream and other dairy products for a dairy-free mashed cauliflower.
Nutritional value
Total carbohydrate 12.4 g
Dietary fiber 5.8 g
Total sugars 5.6 g
Net carbs 6.6 g
Total fat 16.5 g
Saturated fat 10.3 g
Cholesterol 43 mg
Potassium 712 mg
Calcium 56 mg
Sodium 185 mg
Vitamin D 11 mcg
Iron 1 mg
Disclaimer: The nutritional value provided is based on general information and should not be considered as a substitute for professional dietary advice or medical guidance. The values are derived from reputable sources, such as food databases or nutritional labels, but there may be variations in nutrient content depending on factors such as brand, preparation methods, and serving sizes.
Try these easy keto recipes next:
Mashed cauliflower (keto mashed potatoes)
Mashed cauliflower is a creamy, fluffy, warm, buttery, and comforting keto side dish. Everything you love about traditional mashed potatoes, you'll find in this recipe for mashed cauliflower, often referred to as “keto mashed potatoes”.
Ingredients
- 1 cauliflower (700g/ 25 oz.)
- 60 g (4 tbsp./2 oz.) butter
- Salt to taste
- 2-4 tbsp. parmesan cheese finely shredded (optional)
To garnish (optional)
- Ground black pepper
- Butter
- Finely chopped chives/ dill
- Crumbled bacon
Instructions
- Cut the cauliflower into florets. Place them in a saucepan, fill it with water, and bring it to a boil. Cook for 10-15 minutes or until tender. You can also use other cooking methods as described in the post.
- When the cauliflower is easily pierced with a knife, remove the saucepan from the heat and drain the water.
- Return the saucepan to low-medium heat, stirring the florets to let excess water evaporate.
- Remove the saucepan from the heat, and add butter and salt. Stir well with a spatula.
- Afterward, blend the cauliflower florets until creamy using an immersion blender or a food processor.
- Finally, serve with your favorite garnish.