For those following a ketogenic or low-carb diet, mashed potatoes can be a forbidden pleasure. Luckily, there's a delicious and satisfying alternative: keto mashed cauliflower. This recipe captures the creamy, buttery essence of traditional mashed potatoes while keeping the carb count low. It’s a versatile side dish that can be paired with a variety of proteins and customized with your favorite flavors.
Why Choose Mashed Cauliflower?
Mashed cauliflower is a godsend for carb lovers seeking a healthier option. It mimics the taste and texture of mashed potatoes without the added carbs, making it suitable for low-carb, keto, and diabetic diets. Plus, you avoid the hassle of peeling potatoes.
Core Ingredients
This recipe uses just a few basic ingredients:
- Cauliflower: The star of the dish, providing a neutral base that absorbs flavors well. Choose very fresh cauliflower. The fresher the cauliflower, the more neutral and more potato-like the taste! A heavy head with tightly packed florets is ideal. Avoid heads with loose florets or lots of visible stem, as these can result in a grainy mash. If using stems, peel them to remove the thick membrane for a creamier texture.
- Butter: Adds richness and flavor.
- Heavy Cream: Contributes to the creamy texture. 36-40% fat heavy cream will work amazingly in this low carb cauliflower mash.
- Seasoning: Salt and pepper enhance the overall taste.
Optional Flavor Enhancers
While the basic recipe is delicious on its own, you can experiment with additional ingredients.
- Garlic: Cooked in butter, garlic infuses the mash with a savory aroma. To get the most flavor out of the mashed cauliflower, cook the garlic in a few tablespoons of butter.
- Cream Cheese: Adds a tangy creaminess.
- Parmesan Cheese: Provides a salty, umami flavor. Freshly grated parmesan cheese adds depth of flavor and texture to the mash.
- Spices: Garlic powder, onion powder, ground cardamom, and nutmeg can add complexity.
- Cheese: Irish cheddar or a sharp cheddar cheese can transform the flavor profile. Shredded white cheddar cheese can also be added.
- Herbs: Chives make a good topping.
Cooking the Cauliflower: Three Methods
There are several methods of cooking cauliflower. Any of these methods will work well with making the mashed cauliflower.
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- Steaming: Steaming helps keep water out of the cauliflower.
- Stovetop Method: Set up a 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. 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. Bring ½ cup of water to the boil and place the steamer basket with the cauliflower on top. Depending on the amount you cook, steaming will take between 12 and 15 minutes.
- Microwave Method: 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. Place the florets in a microwaveable bowl with ¼ cup of water. Cover and microwave on high for 12-15 minutes until soft.
- Blanching: Boil water in a deep pot. Boil cauliflower for 10 - 12 minutes, or until soft and tender. Don't over-boil (or it will become soggy). Drain. Then drains the cauliflower using a strainer. Boil cauliflower for 3-4 minutes then drains the cauliflower using a strainer.
- Roasting: Roasted cauliflower develops a golden color and caramelized flavor. This method also ensures that no excess water enters the cauliflower. Roast cauliflower at 425F for 20 minutes or until fork-tender. Brush the cauliflower with oil and roast 20-25 minutes at 200 Celsius / 400 F until the tops are golden brown and the insides are soft.
Achieving the Perfect Texture
- Drain Well: The most important step when making mashed cauliflower is to drain the cauliflower very well if blanching in water. Any extra water will make the cauliflower watery and unappetizing.
- Dry off Cauliflower: Place the cauliflower back in pan and dry them off (about 1.5 minutes) on a medium heat, but don't let it burn and stick to the pan. (This step is essential to stop the cauliflower turning to soup when you blend it.)
- Blend Thoroughly: For an extra smooth cauliflower puree, use a high-speed blender or food processor. If using an immersion blender, take your time blending. A potato masher or fork will result in a chunky mash.
- Consider a NutriBullet: A NutriBullet or similar bullet-style blender can be ideal for smaller batches, as it allows you to shake up the cup to redistribute the cauliflower pieces while blending.
Step-by-Step Instructions
- Prepare the Cauliflower: Rinse and cut cauliflower into florets.
- Cook the Cauliflower: Steam, microwave, or roast the cauliflower until fork-tender and very soft.
- Sauté Garlic (Optional): While the cauliflower is cooking, heat butter over medium-high heat in a small saucepan. Add the garlic and sauté for 30 seconds - 2 minutes or until the garlic is fragrant and begins to turn golden.
- Combine Ingredients: Remove from heat and add to a large food processor or blender along with cooked cauliflower, parmesan, and cream cheese (if using).
- Blend: Season with a dash of salt and pepper, to taste. Blend until the cauliflower is smooth and resembles the texture of mashed potatoes.
- Serve: Enjoy immediately.
Serving Suggestions
Keto mashed cauliflower pairs well with any protein, such as:
- Salmon fillet
- Lamb chop
- Chicken breast
- Turkey Meatloaf
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Make Ahead and Storage Instructions
- Refrigerator: Store leftovers in the fridge for up to 2 days in an airtight container.
- Freezer: Freeze your cauliflower mashed potatoes for up to 3 months in resealable food storage containers.
- Reheating: Thaw overnight in the fridge. Reheat on the stovetop or in the microwave until piping hot, stirring well before serving.
Variations and Tips
- Dairy-Free: Use 2 tablespoons of olive oil instead of butter, and omit the cream cheese.
- Roasted Garlic: Use roasted garlic and roasted garlic oil instead of sautéed garlic.
- Add Cheese: Incorporate shredded white cheddar cheese for a cheesy mash.
- Spice it Up: Experiment with different herbs and spices to customize the flavor.
- Concentrate Flavors: Microwaving the cauliflower uncovered can help concentrate the flavors and reduce liquid.
- Peel Thick Stems: If using cauliflower stems, peel them to remove the thick membrane for a creamier texture.
- Cut Evenly: Trim cauliflower into pieces no more than 2 inches in size for even cooking.
Nutritional Information
One portion of this keto mashed cauliflower contains only 4 grams net carbs per half-cup serving. The same amount of mashed potatoes contains almost 25g net carbs!
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