Creamy Keto Mashed Cauliflower with Garlic Butter

White bowl filled with Keto Mashed Cauliflower topped with chives and melted butter.

Creamy Keto Mashed Cauliflower with garlic butter is a perfect low carb side dish anytime of year. Roasted cauliflower is blended with butter, sour cream, Parmesan cheese and garlic for a smooth, creamy finish. This version of “keto mashed potatoes” clocks in at only 2 net carbs vs. 17.5 per half cup for the real thing.

Keto cauliflower recipes are some of our favorites as the flavor is neural and the texture is adaptable. You can really customize the final product to your liking. Truth be told plain roasted cauliflower, with minimal seasoning, isn’t our favorite. It’s a bit bland and boring. Throw in some seasoning and different preparation methods and it’s a game changer!!

Does Cauliflower Really Taste Like Mashed Potatoes?

I’m going to be upfront, right off the bat. Low carb mashed cauliflower is not an exact replacement of the real thing. For years we read keto cauliflower rice tasted “exactly like regular fired rice. We were pretty ticked off when we finally made it. Laboring over messy cauliflower that went everywhere.  We felt lied to. Bamboozled. Cheated. No matter how good – it was not “exactly like the real thing.”

With that off my chest, I will say this keto mashed cauliflower recipe is legit. It has the creaminess, richness and buttery goodness of traditional mashed potatoes. It’s all about how you prepare them. 

Keto Mashed Cauliflower Tips:

    • Why is My Cauliflower Mash Watery? Make sure you drain the cauliflower as much as possible. If you don’t you’ll be left with the dreaded mushy mashed cauliflower. When cooking the butter, just keep it covered in the colander to extract every last bit of moisture out, before adding it to the blender. 
    • Looking to make Keto Mashed Cauliflower with cream cheese? No problem. Just substitute equal parts sour cream for the cream cheese.
    • Looking to make Whole30 Mashed Cauliflower? Replace the butter with ghee.
    • Looking to make Keto Roasted Cauliflower Mash? Instead of steaming the cauliflower, coat it in olive oil and roast it for 30 minutes at 450 degrees in the oven, turning halfway through.

How To Make Mashed Potatoes Healthy

White potatoes themselves aren’t “unhealthy”. They have a nice mix of vitamins and minerals  – it’s the butter, cream and salt that gets added to them pushes that pushes them over to the super unhealthy category. The same ingredients get added to mashed cauliflower, however in smaller amounts.

  • Cauliflower instead of white potatoes means less carbs and calories but more protein and fiber. Cauliflower has 28 calories and 5 carbs per cup vs 134 calories and 26 carbs in a white potato.
  • Only 1/4 cup of sour cream is used for all 6 servings. That equates to about two teaspoons per serving. MUCH less than traditional mashed potatoes.
  • Carbs are kept to minimum naturally by using cauliflower instead of the taters. 

How To Get Smooth Mashed Cauliflower

To ensure your keto mashed cauliflower ends up silky and smooth you must use a food processor or high-end blender. An immersion blender or hand mash won’t cut it. If you prefer a home-style “chunky” mashed potato you may opt for a hand mash, but for the large majority who prefer a non-gritty texture, you will need access to a food processor or blender. 

White bowl filled with Keto Mashed Cauliflower topped with chives and melted butter.
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Creamy Keto Mashed Cauliflower

Creamy Keto Mashed Cauliflower is a perfect low carb side dish anytime of year. Roasted cauliflower is blended with butter, sour cream, Parmesan cheese and garlic for a smooth, creamy finish.
Course Side Dish
Cuisine American
Keyword Cauliflower, Holiday Side Dish, Keto Side Dish, Low Carb Side Dish
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 6 People
Calories 115kcal
Cost $4.57

Ingredients

  • 1 Head Cauliflower (Approx. 3 Lbs.), Cut into 1-1/2" Florets (*Note 1)
  • 3 tbsp Unsalted Butter (*Note 2)
  • 1/4 Cup Sour Cream
  • 5 Cloves Garlic
  • 1/4 cup Shredded Parmesan Cheese
  • Sea salt (To Taste)
  • Black Pepper (To Taste)

OPTIONAL:

  • Chopped Chives (To Taste)

Instructions

  • Add an inch of water to a large pot and bring to a rolling boil. Place the cauliflower florets in a steamer basket inside the pot. Cover with a tight-fitting lid, reduce the heat to low and simmer 15 minutes, or until tender. Drain the cauliflower into a colander and then cover the colander so the cauliflower continues to drain and dry. (*Note 3)
  • Add butter to the same pot and melt over medium high heat. Add garlic and sauté until fragrant (approx. 1 minute).
  • Transfer the cauliflower and garlic butter to a food processor and blend on high until smooth. You may need to do multiple batches. (*Note 4)
  • Transfer the cauliflower puree back to the large pot. Stir in the sour cream and Parmesan cheese. Season with salt and pepper to taste.

Notes

Note 1: Prefer to roast the cauliflower? Coat the cauliflower florets AND garlic cloves in olive oil and bake for 30 minutes at 450 degrees, turning halfway through. Proceed to step three when finished roasting. Including the garlic will amp up the garlic flavor.
Note 2: Since cauliflower sizes vary, you may need to adjust the amount of butter and sour cream. Start with the amount called out in the recipe and increase if necessary, to taste.
Note 3: Drain is the name of the game. You cannot drain the steamed cauliflower enough. This is the key to avoiding mushy mashed cauliflower. 
Note 4: To ensure your keto mashed cauliflower ends up silky and smooth you must use a food processor or high-end blender. An immersion blender or hand mash won't cut it. If you prefer a home-style "chunky" mashed potato you may opt for a hand mash, but for the large majority who prefer a non-gritty texture, you will need access to a food processor or blender. 

Nutrition

Calories: 115kcal | Carbohydrates: 6g | Protein: 4g | Fat: 9g | Saturated Fat: 6g | Cholesterol: 24mg | Sodium: 101mg | Potassium: 310mg | Fiber: 2g | Sugar: 2g | Vitamin A: 273IU | Vitamin C: 47mg | Calcium: 84mg | Iron: 1mg

recipe cost

$4.57 ($0.76 Per Serving)

Alternative

Picture of cauliflower florets covered in salt and pepper on a parchment lined cookie sheet.

Option 1.

Roast the cauliflower and garlic to boost up the garlic flavor. Coat both with olive oil and roast at 450 for 30 minutes (tossing halfway through). Then, proceed to step three.

nutrition facts

Nutrition Facts
Creamy Keto Mashed Cauliflower
Amount Per Serving
Calories 115 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 6g38%
Cholesterol 24mg8%
Sodium 101mg4%
Potassium 310mg9%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 2g2%
Protein 4g8%
Vitamin A 273IU5%
Vitamin C 47mg57%
Calcium 84mg8%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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