Garlic Cauliflower Mash: The Ultimate Keto-Friendly Side Dish You Need to Try!

For those seeking a delectable alternative to traditional mashed potatoes, garlic cauliflower mash emerges as a game-changer. This keto-friendly dish offers a symphony of flavors and a creamy texture that will satisfy even the most ardent carb lovers. Loaded with garlic, butter, parmesan, and cream cheese, this mashed cauliflower recipe is a healthy and delicious option for anyone looking to reduce their carbohydrate intake.

Why Choose Cauliflower Mash?

Mashed cauliflower is a godsend to carb lovers who are on a low-carb diet. It tastes and feels so much like mashed potatoes without the added carbs. Plus, no peeling of potatoes needed! Cauliflower mash is great for people who are on a low carb or keto diet but it’s also great for diabetics and anyone looking to eat healthily.

Key Ingredients for the Perfect Mash

Cauliflower: The star of the show, cauliflower provides a mild flavor and creamy base. One medium head of cauliflower, yielding about 8 cups of florets, is ideal for this recipe.
Garlic & Butter: You will need 2-3 cloves of garlic for this cauliflower mash but obviously it will depend on your taste preference. The secret to getting the most flavor out of the mashed cauliflower is to cook the garlic in a few tablespoons of butter.
Cream Cheese: To make the cauliflower creamy you will need a creamy component. Our favorite is cream cheese. It adds so much flavor to the mashed cauliflower and makes it’s velvety smooth and creamy.
Parmesan Cheese: We also like to add freshly grated parmesan cheese because why not? It adds depth of flavor and texture to the mash and really makes it stand out.
Chives: The chives add a mild onion flavor and freshness to the dish.

Cooking Methods for Cauliflower

There are several methods of cooking cauliflower from blacking to roasting and steaming in the microwave. Any of these methods will work well with making the mashed cauliflower.

Blanching: Boil water in a deep pot. Boil cauliflower for 3-4 minutes then drains the cauliflower using a strainer.
Roasting: Roasted cauliflower is extra special because it develops a golden color and caramelized flavor while baking. This method also ensures that no excess water will sneak its way into the cauliflower. Roasted cauliflower at 425F for 20 minutes or until fork-tender.
Steaming: This is our favorite method for cooking cauliflower because it helps keep the water out of the cauliflower.

Step-by-Step Instructions

Prepare the Cauliflower: Rinse and cut cauliflower into florets.
Cook the Cauliflower: Steam or blanch cauliflower for 10 minutes or until the fork-tender and soft. Remove from heat and drain well.
Sauté the Garlic: While the cauliflower is cooking, heat butter over medium-high heat in a small saucepan. Add the garlic and Sautee for 1-2 minutes or until the garlic fragrant and begins to turn golden.
Blend the Ingredients: Remove from heat and add to a large food processor along with cooked cauliflower, parmesan, and cream cheese. Season with a dash of salt and pepper, to taste.
Puree Until Smooth: Blend until the cauliflower is smooth and resembles the texture of mashed potatoes.

Alternative Method

Set up large saucepan with a steamer basket. Fill with water to the bottom of the basket. Cover the saucepan and bring to a boil over high heat. Meanwhile, remove any green leaves from the head of cauliflower and cut away any dark spots. Cut through the whole head of cauliflower with a sharp chef’s knife. Remove the core in a triangular shaped wedge cut from both halves of the head. Roughly chop the cauliflower into 2-inch chunks and florets.
While the cauliflower is steaming, melt butter in a small skillet over medium-high heat. Add garlic and cook, swirling until the garlic is fragrant and turning golden, about 30 seconds.
When the cauliflower is tender, transfer it to the food processor with the garlic mixture. Add cream cheese, Parmesan, salt and pepper. Puree until smooth, stopping to scrape sides several times, 1 to 2 minutes.

Tips for the Best Cauliflower Mash

The MOST important step when making mashed cauliflower it to drain the cauliflower very well if blanching in water. Any extra water will make the cauliflower watery and unappetizing.
An immersion blender is the easiest method to purée the cauliflower as it’s easy to clean and you can do it right in the pot you cooked it in.
Place the butter and cream on the counter to come to room temperature.

Variations and Additions

Instead of garlic, use finely minced onion or shallot.
Omit the fresh garlic and add 1/4 teaspoon garlic powder to the mash instead.
Use Roasted Garlic and roasted garlic oil instead of the garlic sauteed in butter. It’s like a low-carb version of my Healthy Roasted Garlic Mashed Potatoes!
Add shredded white cheddar cheese and make this a cheesy mash!

Serving Suggestions

Mashed cauliflower goes with anything that mashed potatoes goes with. Enjoy this with popular recipes on the site like my pot roast and gravy. Perfect if you’re looking for things like keto mashed potatoes or low-carb cauliflower mash. Enjoy this with a pat of butter or loaded with shredded cheddar and pieces of crispy air fryer bacon!

Make Ahead and Storage Instructions

Just like mashed potatoes, you can make this ahead of time and reheat.
If you are preparing it ahead or have left overs, place the mashed cauliflower in an airtight container in the fridge.
Keep leftovers covered with plastic wrap or foil or transfer to a resealable container. Keep refrigerated up to three days.

Reheating Instructions

Reheat in the microwave for about 1 minute per serving on high power.
Alternatively, mashed cauliflower reheats very well in the oven. Place it in an oven-safe baking dish and cover. Bake at 350 degrees, stirring once or twice, for about 30 minutes or until steaming hot.

Freezing Instructions

Freeze individual portions or the entire batch in resealable food storage containers. It can be kept for up to three months. Thaw in the fridge for 24 hours. Reheat until piping hot and stir very well before serving.

Microwave Steaming Instructions

I find that the cauliflower is a little less watery when steamed in a steamer basket, but that said you definitely can steam it in the microwave. Place the florets in a large microwave-safe bowl with 1/2 cup water. Cover with plastic wrap or a microwave safe plate. Microwave on high power for five minutes. Stir well and microwave again for another 5 minutes until the cauliflower is very tender when tested with a fork. Drain it very well. TIP: Briefly spread out on a dry kitchen towel to remove excess moisture before transferring to the food processor.

Nutritional Information

For each half-cup serving there are 6 grams total carbs and 2 grams fiber, giving a total 4 grams net carbs each.

Is Cauliflower Mash Keto-Friendly?

Yes this cauliflower mashed potatoes recipe is keto friendly. It has only 4 grams net carbs and will fit into most ketogenic diet carbohydrate budgets.

Read also: Versatile Keto Garlic Butter

Read also: Easy Keto Dinner

tags: #garlic #cauliflower #mash #keto #recipe