Irresistibly Creamy Keto Cauliflower Mash with Cream Cheese – The Ultimate Low-Carb Comfort Food!

For those following a keto or low-carb diet, finding satisfying alternatives to classic comfort foods can be a game-changer. This keto cauliflower mash with cream cheese recipe is a delightful substitute for traditional mashed potatoes, offering a creamy, flavorful, and healthy option. It's also a great side dish for diabetics and anyone looking to eat healthily. This recipe brings out cauliflower's surprising natural sweetness by mashing it and mixing it with cream cheese. Mashed cauliflower is a godsend to all carb lovers who are on a low-carb diet, and it tastes and feels so much like mashed potatoes without the added carbs. Plus, no peeling of potatoes is needed!

Why Cauliflower Mash?

Mashed cauliflower is an excellent alternative to mashed potatoes for several reasons:

Low Carb: It is keto-friendly with only 4 grams of net carbs per serving, fitting into most ketogenic diet carbohydrate budgets.
Healthy: It's a great way to incorporate more vegetables into your diet.
Versatile: It can be customized with various flavors and seasonings.

Ingredients

The beauty of this cauliflower mash is that you can adjust the flavourings to preference. Cauliflower is pretty bland on its own, so you need some flavorings. Increase the amount of garlic, herbs and cheese to your taste preference. Here's what you'll need to make this creamy dish:

Cauliflower: 1 large head (about 1 ½ pounds of florets). Frozen cauliflower can be used, but it may yield a looser mash. If using frozen, it won't take as long to cook because it is pre-cooked before freezing. Steamable bags of frozen cauliflower florets can be used for convenience, just drain any excess water.
Cream Cheese: This is the key to a creamy texture without making the mash too watery. Reduced-fat cream cheese (neufchatel) can be used to shave off additional calories and carbs.
Butter: A couple of tablespoons provide buttery flavor without adding too many calories.
Parmesan Cheese: Freshly grated Parmesan cheese adds depth of flavor and texture. Asiago or cheddar cheese can be swapped in for the asiago.
Garlic: 2-3 cloves, or to taste. Garlic masks any strong cauliflower flavors.
Seasoning: Salt and black pepper to taste. You could also add ½ teaspoon garlic powder.

Optional Additions

Heavy Cream: This is optional. When using frozen cauliflower it is watery enough that cream isn’t needed.
Onion or Shallot: Finely minced, instead of garlic.
Garlic Powder: Add 1/4 teaspoon instead of fresh garlic.
Roasted Garlic and roasted garlic oil: Use instead of garlic sauteed in butter.
Shredded White Cheddar Cheese: Make this a cheesy mash!

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.

Steaming: This is a preferred method because it helps keep the water out of the cauliflower. Steam the cauliflower florets, adding about 1 inch of water and a steamer basket to a large pot with a lid. Add the cauliflower florets to the steamer basket and heat over high heat until the water begins to boil. Reduce to a simmer and cover with the lid. Cook until the cauliflower is very soft, about 7-10 minutes.
Instant Pot: Add 1 cup of water, steamer basket, and then the cauliflower to the instant pot. Close the lid, set the valve to sealing, and cook under high pressure for 5 minutes. When the time is up, quick release the pressure and remove the lid when the pin drops.
Blanching: Boil water in a deep pot. Boil cauliflower for 3-4 minutes then drains the cauliflower using a strainer. 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.
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. You are welcome to use roasted cauliflower if you prefer the flavors to roasted.
Microwaving: 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. Briefly spread out on a dry kitchen towel to remove excess moisture before transferring to the food processor.

Instructions

Here's a step-by-step guide to making the perfect keto cauliflower mash:

Read also: Easy Low-Carb Cheese Crackers

Prepare the Cauliflower: Wash the cauliflower and break it into florets. Dice the cauliflower head into fairly small florets, of roughly an even size.
Cook the Cauliflower: It is really important to cook the cauliflower florets until they are so soft they are falling apart.
- Steaming: Add about 1 inch of water and a steamer basket to a large pot with a lid. Add the cauliflower florets to the steamer basket and heat over high heat, until the water begins to boil. Reduce to a simmer and cover with the lid. Cook until the cauliflower is very soft, about 7-10 minutes.
- Instant Pot: Alternatively, add 1 cup of water, steamer basket, and then the cauliflower to the instant pot. Close the lid, set the valve to sealing, and cook under high pressure for 5 minutes. When the time is up, quick release the pressure and remove the lid when the pin drops.
- Microwave: Place the florets in a large microwave-safe bowl with 1/2 cup water. 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 the Cauliflower: Place a colander over a bowl, and add the cauliflower to drain excess liquid. Make sure to drain the cauliflower well.
Sauté Garlic (Optional): While the cauliflower is cooking, heat butter over medium-high heat in a small saucepan. Add the garlic and sauté for 1-2 minutes or until the garlic is fragrant and begins to turn golden.
Puree the Cauliflower: Once your cauliflower is cooked, it's time to make the mash.
- Food Processor: This will give you creamy cauliflower mash that melts in your mouth. Add the cooked cauliflower, butter, cream cheese, and grated parmesan to a food processor. Pulse until smooth, stopping to scrape the sides several times, 1 to 2 minutes. Season with salt and pepper to taste.
- Immersion Blender: Add the cauliflower florets to a large mixing bowl. Use the immersion blender to mash the florets. The mash will likely be a little more lumpy than if you use a blender or food processor, but some people prefer it! Of course, the onion and garlic won't blend into the mash as they would in a food processor.
- Potato Masher: Yes, definitely.
Season and Serve: Season with salt and pepper to taste. Put the mixture into a serving bowl. A great way to serve cauliflower! Drizzle with olive oil.

Roasting Garlic

Yes, you are welcome to use roasted cauliflower if you prefer the flavors to roasted. To roast your garlic, you will place your garlic slice head down so that the cloves are exposed. Then drizzle over olive oil and season with salt and pepper. Wrap your garlic in aluminum foil and place it on a baking sheet. Bake for about 30 minutes at 400 degrees. You can make your garlic ahead of time and store it in the fridge. To Make Roasted Garlic: Slice the head down the middle exposing the cloves, drizzle with olive oil, season with salt and pepper, wrap in foil, and bake for 30 minutes at 400. The cloves will soften enough to squeeze out of the bulb.

Tips for the Best Cauliflower Mash

Cook Cauliflower Until Very Soft: Make sure the cauliflower is cooked until soft - You are less likely to have chunks when mashing tender cauliflower. It is really important to cook the cauliflower florets until they are so soft they are falling apart. This will ensure your mashed cauliflower is really creamy and not lumpy.
Drain Well: 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. To help get less watery mash place the boiled cauliflower in a colander or sieve over a bowl so the excess liquid can drain off. You can also pat dry the cauliflower with a paper towel or a clean tea towel once it has been placed in the colander to further remove excess water.
Use a Food Processor: My preferred method for pureeing cauliflower is to use a food processor. This will give you creamy cauliflower mash that melts in your mouth.
Season Generously: To get as close to the flavor of regular mashed potatoes as possible, we have to make sure they are flavored well.

Serving and Storage

This Keto Mashed Cauliflower with Cream Cheese and Asiago is the best mashed potato sub ever.

Serving: This keto diet mashed cauliflower is a definite on my Thanksgiving table every year, along with this amazing Smoked Turkey. It is the perfect side dish in place of a traditional mashed potatoes recipe.
Make Ahead: Absolutely! I had made this the day ahead of when I wanted it, and then just reheated in the microwave, or cover with aluminum foil and bake in the oven! It keeps the flavor from day one, so you don’t feel it lacks in flavor at all.
Storage: Keep leftovers covered with plastic wrap or foil or transfer to a resealable container. Keep refrigerated up to three days.
Reheating: 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: You can also freeze any leftovers you might have. Place them in a freezer-friendly container and then store them in the freezer for up to three months. Thaw in the fridge the night before you want to serve it. Then warm in the microwave or heat in the oven. 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.

Variations

Cheesy Mash: Add shredded white cheddar cheese and make this a cheesy mash!
Roasted Garlic Mash: 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!

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.

Nutritional Information

Nutrition is provided as a courtesy only. For each half-cup serving there are 6 grams total carbs and 2 grams fiber, giving a total 4 grams net carbs each.

Read also: Magnesium Supplements for Keto

tags: #keto #cauliflower #mash #with #cream #cheese