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Keto Mashed Cauliflower

Skip the carbs with this easy and delicious Keto Mashed Cauliflower! You’ll be in love with it’s buttery garlicky goodness, and be shocked with how much it tastes like mashed potato!

Bowl of keto mashed cauliflower topped with butter and keto gravy.

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Cauliflower has, yet again, come to save the day. This time it is in the form of keto mashed ‘potato’. Drenched in extra butter or gravy, there isn’t a whole lot better than this creamy goodness!

I just love this Keto Mashed Cauliflower! There are so many dishes that have thanked me for adding this easy side dish, such as salisbury steak, stuffed chicken and pork tenderloin, never mind being the star of the show in this Keto Shepherd’s Pie! I hope you enjoy it as much as my family and I do!

Why it works

  1. Get all that creamy mashed potato goodness without the potato part!
  2. Fast and easy – ready in 20 minutes from start to finish, this low carb side dish is made in no time.
  3. Loaded with buttery, garlicky goodness, this Keto Mashed Cauliflower is absolutely delicious!
Wooden bowl of keto mashed cauliflower topped with butter.

Ingredients

  • cauliflower – too obvious?
  • unsalted butter
  • sour cream
  • garlic powder
  • sea salt
  • ground black pepper
  • Italian parsley

How to make Keto Mashed Cauliflower

First things first, we are going to steam the cauliflower to make it nice and soft. You can use either a steamer or a doubler boiler with a steamer on top.

If using a double boiler, add enough water to the bottom pot so that it comes up about an inch. Place the steamer on top with a tight fitting lid, and heat on high to bring the water to a boil. Wash the cauliflower and then cut the florets away from the leaves and core. Chop the florets into bite sized pieces.

Cauliflower being chopped into bite sized pieces, so that it can be steamed.

Once the water comes to a boil and there is steam coming out of the double boiler, carefully open the lid and dump in all of the chopped cauliflower. Steam for 10 minutes, until the cauliflower is JUST fork tender.

Remove the steamer top from the bottom pot, dump out the water from the bottom pot and then place the steamed cauliflower into the now empty bottom pot. Toss in the butter and wait for it to melt.

Using an immersion blender, puree the cauliflower until it is nice and creamy. Stir in the sour cream, garlic powder, sea salt, ground black pepper and minced Italian parsley until fully combined. Serve hot!

 Cauliflower pureed with an immersion blender, beside a cutting board with minced Italian parsley.

Watch the whole thing go down:

Expert Tips

  1. The easiest way to chop up cauliflower is to first slice the whole head in half. That way you have easier access to where the florets meet the core and they can be easily chopped away from there.
  2. Be careful when working with steam – it is super hot and will burn you if not careful.
  3. The cauliflower should be steamed until JUST fork tender. If it is over-steamed, you’ll have a mashed cauliflower that is watery.
  4. Don’t have an immersion blender? Try a food processor!
Wooden bowl of keto mashed cauliflower topped with butter.

Dishes that would LOVE to be accompanied by this Keto Mashed Cauliflower

Here are some other magical cauliflower recipes:

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Bowl of keto mashed cauliflower topped with butter and keto gravy.

Keto Mashed Cauliflower

This delicious Keto Mashed Cauliflower is super easy to make, loaded with buttery garlicky goodness and tastes JUST like mashed potatoes!
5 from 10 votes
Print Pin Rate
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 3 cups
Author: Aleta

Ingredients

  • 2 medium heads cauliflower
  • ¼ cup unsalted butter
  • ½ cup sour cream
  • 1 tsp garlic powder
  • ½ tsp ground black pepper
  • ¼ tsp sea salt
  • 3 tbsp Italian parsley minced

Instructions

Equipment Needed

Directions

  • Add enough water to the bottom pot of a double boiler so that it comes up about an inch or two. Place a steamer on top with a tight fitting lid, and heat on high to bring the water to a boil. Wash the cauliflower and then cut the florets away from the leaves and core. Chop the florets into bite sized pieces.
  • Once the water comes to a boil and there is steam coming out of the double boiler, carefully open the lid and dump in all of the chopped cauliflower. Steam for 10 minutes, until the cauliflower is JUST fork tender.
  • Remove the steamer top from the bottom pot, dump out the water from the bottom pot and then place the steamed cauliflower into the now empty bottom pot. Toss in the butter, replace the lid and wait for it to melt.
  • Using an immersion blender, puree the cauliflower until it is nice and creamy. Stir in the sour cream, garlic powder, sea salt, ground black pepper and minced Italian parsley until fully combined. Serve hot!

Notes

Expert Tips

  1. The easiest way to chop up cauliflower is to first slice the whole head in half. That way you have easier access to where the florets meet the core and they can be easily chopped away from there.
  2. You can use a steamer in place of a double boiler if you prefer.
  3. Be careful when working with steam – it is super hot and will burn you if not careful.
  4. The cauliflower should be steamed until JUST fork tender. If it is over-steamed, you’ll have a mashed cauliflower that is watery.
  5. Don’t have an immersion blender? Try a food processor!
 

Nutrition Facts

Nutrition facts are an estimate only! The ingredients you choose could have different nutritional values than the ingredients I have used.
Deduct fibre from the total carbs to get 4.3 g net carbs per 1/2 cup Keto Mashed Cauliflower.

Nutrition

Serving: 0.5cup | Calories: 146kcal | Carbohydrates: 8.8g | Protein: 3.8g | Fat: 11.8g | Sodium: 126mg | Fiber: 4.5g

19 Comments

  1. 5 stars
    Aleta, you’re a girl after my own heart! I love cauliflower anything!!! I’m going to try these on thursday. Looking forward to digging into them 🙂

  2. 5 stars
    I have a cauliflower and was hoping to avoid doing mash potatoes for Thanksgiving, so going to make this instead! Looks delicious!

  3. 5 stars
    What a great alternative to potatoes! I had to take a second look at the photos, as I honestly thought it was mashed potatoes! Such a clever idea, and so much healthier too!

  4. 5 stars
    This keto mashed cauliflower recipe is a great addition to the holidays for those who want the traditional sides without the carbs.

  5. 5 stars
    I have been seeing mashed cauliflower everywhere! This look perfect! Bookmarking it to make for the Christmas holidays.

  6. 5 stars
    I love how versatile cauliflower is but I haven’t made it mashed yet! Looks so creamy and delicious…definitely must try this!

  7. 5 stars
    It is amazing what you can make with cauliflower – fantastic finding! Thank you for sharing another great way to have someone appreciate cauliflower even if they never liked it! 🙂

  8. 5 stars
    20 minutes for this buttery creamy deliciousness! Mashed cauliflower is a great idea and this will surely become one of our favorite side dishes this season!

  9. 5 stars
    We love cauliflower so much but never had it mashed – this will for sure make an appearance at our dinner table this week! Thanks for the recipe!

  10. 5 stars
    This looks so creamy and delicious. Love the nutrient boost with the cauliflower, too!

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