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    Home » Side Dishes

    Keto Cauliflower Mash

    Published: Sep 17, 2021 · Updated: Dec 22, 2021 by Angela Coleby · This post may contain affiliate links · This blog generates income via ads ·

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    Gluten FreeNut FreeEgg FreeLow CarbVegetarianKeto

    Easy keto cauliflower mash is a fantastic low carb substitute for mashed potatoes. A quick buttery side dish that goes with everything!

    Boiled cauliflower is mashed with butter and sour cream for a smooth creamy side dish. Chives are stirred in with seasoning and then ready to be devoured.

    cauliflower mash
    Jump to:
    • Carbs in cauliflower mash
    • Does cauliflower mash taste like mashed potatoes?
    • How to make keto cauliflower mash
    • Ingredients
    • Make it dairy free
    • What to serve with cauliflower mash
    • Leftover Cauliflower Mash
    • Recipe Tips
    • More low carb side dish recipes
    • Keto Cauliflower Mash

    Carbs in cauliflower mash

    Mashed potato can have up to 15g net carbs per 100g serving, whereas cauliflower is just 3g net carbs. An easy and tasty low carb swap!

    Not only is cauliflower mash lower in carbs than mashed potato it is a lighter dish too. This side dish is not going to have you sleeping through the main event after dinner.

    Does cauliflower mash taste like mashed potatoes?

    Let's be honest and however flexible cauliflower can be it does not taste exactly like potatoes. HOWEVER, it makes a very good substitute and this mashed recipe comes pretty close to the real thing.

    Serve this to your family and see if they notice the difference. If questioned, say it's a different brand of potato! Ha ha!

    cauliflower mash gravy

    How to make keto cauliflower mash

    No endless peeling of potatoes for a creamy bowl of mash here! As well as tasting great, mashed cauliflower is much quicker to make.

    For this recipe we added garlic cloves when boiling the cauliflower. This gives a creamy garlic taste but can be omitted if you are not a garlic fan.

    Mashing the cauliflower can be done by hand with a potato masher or you can make a smooth puree in the food processor. A hand held blender will work too.

    We boiled the cauliflower but it could be steamed or even roasted.

    Ingredients

    This recipe has just 5 ingredients. There are variations in the recipe tips below too.

    • Cauliflower - chose a firm head of cauliflower.
    • Garlic - entirely optional. We enjoy our garlic.
    • Butter - no mashed vegetable is complete without butter.
    • Sour cream - Creme fraiche could be substituted.
    • Chives - Fresh chives are best. Parsley could be substituted.

    Make it dairy free

    For a dairy free and vegan side dish, swap the butter for olive or avocado oil.

    What to serve with cauliflower mash

    Mashed cauliflower goes with any dish where you would normally serve mashed potatoes. Hearty roasts, stews or any main dish with a sauce or gravy. Try it with our chicken piccata, Mediterranean roasted chicken or chicken Florentine crepes.

    Leftover Cauliflower Mash

    Any leftover cauliflower mash can be frozen for another day, but try our cauliflower balls recipe for a tasty side dish, appetizer or snack.

    Recipe Tips

    If the cauliflower mash is too watery, add cream cheese to thicken it.

    For a cheesy mashed cauliflower dish, add cheeses such as Parmesan, Cheddar, Gruyere or even goats cheese.

    Try different fresh herbs like sage, dill or parsley.

    Crispy bacon bits added to the mash will take the dish to a firm family favourite.

    Make this dish in advance and reheat it just as you would mashed potatoes.

    cauliflower mash

    More low carb side dish recipes

    Hasselback turnips

    Celeriac Mash

    Festive Red Cabbage

    Cheesy Baked Asparagus

    Roasted Fennel with Parmesan

    Brussel Sprouts Walnut Gratin

    This post may contain affiliate links. Please read my disclosure policy for more information.

    mashed cauliflower

    Keto Cauliflower Mash

    Angela Coleby
    A creamy side dish that rivals mashed potatoes. Cauliflower mash is a delicious side dish for any meal.
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 15 mins
    Total Time 25 mins
    Course Side Dish
    Cuisine Low Carb
    Servings 6 servings
    Calories 61 kcal

    Ingredients
     
     

    • 1 cauliflower head
    • 4 cloves garlic peeled
    • 2 tablespoons butter
    • 2 tablespoons chives chopped
    • ½ teaspoon salt
    • ½ teaspoon black pepper
    • ¼ cup sour cream

    Instructions
     

    • Trim the cauliflower, remove the outer leaves and cut into florets.
    • Place the cauliflower florets and garlic cloves in a large saucepan and cover with salted water. Bring to the boil, cover and simmer for 15 minutes until the cauliflower is tender.
    • Drain the cauliflower well. Keep the garlic cloves.
    • Mash by hand with a potato masher/ricer OR place the cauliflower in a food processor for a smoother blend. Add the butter and sour cream.
    • Mix until smooth. Season with the salt and pepper and stir in the chives.
    • Serve warm and garnish with chives.

    Notes

    Makes 6 servings
    The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
    Any nutritional analysis on the website is based on an estimate, calculated by http://nutritiondata.self.com from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.

    Nutrition

    Serving: 1servingCalories: 61kcalCarbohydrates: 6gProtein: 2gFat: 4gFiber: 2g
    Have you tried this recipe? Leave a review or take a picture and share it on InstagramMention @Divalicious_Recipes or tag #divaliciousrecipes
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    1. Rushton Jodee

      November 05, 2021 at 12:52 pm

      You mention sour cream being an ingredient BUT the recipe does not include sour cream in the List of Ingredients????

      Reply
      • Angela Coleby

        November 05, 2021 at 2:30 pm

        Thanks for letting me now. I've updated the recipe card. This is what happens when you post a recipe with 4 dogs demanding to be fed!

        Reply

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    Hi, I'm Angela ! I'm the creator behind all the tasty low carb & gluten free recipes at Divalicious Recipes. I live in sunny St Lucia with the Chief Taster and my dogs & cats.

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