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.
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!
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.
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.
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.
More low carb side dish recipes
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Keto Cauliflower Mash
- 1 cauliflower head
- 4 cloves garlic peeled
- 2 tablespoons butter
- 2 tablespoons chives chopped
- ½ teaspoon salt
- ½ teaspoon black pepper
- 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.