Keto Cauliflower Mashed Potatoes

4.9 Stars (24 Reviews) 11 Comments

Thick and creamy keto mashed cauliflower, full of flavor from butter, cream cheese, parmesan cheese and chicken broth makes this keto recipe is the perfect replacement for regular mashed potatoes. The perfect side dish for those comfort keto dishes.

Low Carb Cauliflower Mashed Potatoes

keto mashed cauliflower close up
An easy and delicious low carb recipe for mashed cauliflower that will make you forget about original carb heavy mashed potatoes.

Cauliflower is often referred to as faux-tatoes because it replaces and tastes like a potato in many keto side dish recipes. Even if you aren’t a cauliflower fan, you will love cauliflower as a keto mashed potato replacement. You can’t even tell it’s made of cauliflower and your guests will love it!

How to make keto cauliflower mash

I prefer to steam my cauliflower in a skillet with some butter and homemade chicken broth. The chicken broth adds a lot of wonderful flavor to the mashed cauliflower and helps to cover up the taste of cauliflower.

Once the cauliflower is soft enough that a fork can easily slide into it, it is removed from the heat and dumped into a blender or food processor. The rest of the ingredients are added at this point and everything is mixed together until combined.

Keto Cauliflower Mashed Potatoes Recipe Video

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Keto Mashed Cauliflower Ingredients

  • 3 tablespoons butter
  • 2 garlic cloves, minced
  • 1 head of cauliflower, chopped into florets
  • 1 cup turkey stock or chicken broth
  • 2 oz cream cheese
  • ¼ cup parmesan cheese
  • ½ teaspoon salt
  • ⅛ teaspoon black pepper

Keto Cauliflower Mashed Potatoes Directions

  • Keto Cauliflower Mashed Potatoes
  • Key ingredients for mashed cauliflower

    head of cauliflower and chicken broth
    • Cauliflower – Of course you need this – it’s the star of the show! You can purchase a whole head of fresh cauliflower and chop it up into florets. Or you can skip that step and purchase a bag of frozen cauliflower florets or cauliflower rice. These options cut down on prep time and decrease the mess in your kitchen.
    • Chicken Broth – Steaming your cauliflower in chicken broth provides so much flavor to your dish – especially if you are using homemade chicken bone broth.
    • Cream Cheese – Contributes to the creaminess factor in this recipe and helps to mask the cauliflower taste.
    • Parmesan Cheese – Helps to decrease the funky cauliflower taste in this mashed cauli recipe.

    Required tools

    cauliflower puree in a blender

    For this mashed cauliflower recipe, you can use a blender, a food processor, an immersion blender or a potato masher to grind up the cauliflower and mix the remaining ingredients.

    If you prefer a creamier mashed cauliflower or cauliflower puree, I recommend using a high powered blender or a food processor.

    For chunkier cauliflower mash, use an immersion blender or potato masher to mill the cooked cauliflower.

    Add in ingredients to ramp up your mashed cauliflower

    Try to add these ingredients to enhance the flavor of your mashed cauliflower:

    • Garlic
    • Cheddar Cheese
    • Bacon
    • Green onion
    • Rosemary
    • Thyme
    • Parsley
    • Chives
    • Olive oil

    Keto Cauliflower Mashed Potatoes: FAQS

    Can I use riced cauliflower instead of cutting a whole head of cauliflower?

    Yes, you can. Riced cauliflower is certainly more convenient, but whole cauliflower is cheaper.

    How do you thicken mashed cauliflower?

    To make mashed cauliflower thicker, make sure you squeeze as much fluid out of the cauliflower as possible (step 4). Also, if that is not thick enough you could add more cream cheese or add 1 teaspoon of arrowroot powder.

    Can I have cauliflower on keto?

    Yes, cauliflower is keto diet approved and regular staple in the keto diet. Make sure you see all of my recipes with cauliflower.

    Can I substitute sour cream with the cream cheese in this recipe?

    Yes, I would start with 1/4 cup of sour cream and see how that turns out.

    Nutritional information & Macros

    Nutrition Information

    Keto Cauliflower Mashed Potatoes

    Servings: 4

    Amount Per Serving
    Calories 198
    Fat 14.8g
    Protein 7.2g
    Total Carbs 8.3g
    Net Carbs 5.3g

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    1. Do you think it would work to add the mashed potato extract to this recipe? I’m not a fan of cauliflower, but I’m trying my best to eat it.

    2. Well I made them, and they are fabulous!!! I can’t even tell they are cauliflower!!! I like them so much I could eat a couple times a week. Do you think I could make a big batch and freeze them?
      Thank you so much for this recipe!!!

    3. I have been meaning to come say thank you. We made this with Christmas dinner and and prime rib. These “mashed potatoes” were heavenly with the aujus from the prime rib!

    4. I made it and it turned out really good, i bought the mash potato extract to make french fries someday and was going to use it but got scared because i don’t know how to ( like is a drop potent or a few drop and you are good?) plus i was having it with you hamburger mushroom sauce so didn’t taste the cauliflower.
      My questions, does it freeze well? or more to the point re-heat well? and how potent is the mash potato extract?

    5. We LOVE this recipe and make it regularly. By far my favorite mashed cauliflower recipe!! Thank you!! I’m wondering how it would keep if made ahead of time and reheated later for a large gathering. Any thoughts? Does it change the consistency?

      1. Yes, you could make it ahead of time and reheat. It shouldn’t change the consistency – at least I haven’t noticed when I have leftovers.

      1. To use cauliflower rice, cook it in a skillet with a little bit of oil and no water. Try to cook out most of the moisture from it. Then remove it from the skillet and sandwich it in between paper towels. Squeeze out any excess fluid from the cauliflower. Then continue with the recipe. This should help get rid of the cauliflower smell too.

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