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Keto Cauliflower Mash

Every keto dieter needs to have a solid keto Cauliflower Mash recipe in their cooking arsenal, because mashed potatoes are not allowed! This keto mashed cauliflower recipe is rich, creamy, smooth, and filled with delicious flavor.

keto mashed cauliflower in a blue serving bowl
  • Green circle with a green keto-recipe symbol
  • Green circle with a green vegetarian-recipe symbol
  • Green circle with a green nut-free-recipe symbol
  • Green circle with a green dairy-free-recipe symbol
  • Green circle with a green paleo-recipe symbol
  • Green circle with a green low-carb-recipe symbol

I’m not gonna lie to you, mashed cauliflower doesn’t taste like mashed potatoes. BUT if you’re looking for something creamy and delicious that pairs perfectly with a delicious roast or stew, then this is the recipe for you.

Hungry? Read on to see how to make keto Cauliflower Mash!

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Ingredients To Make This Keto Mashed Cauliflower Recipe

Making cauliflower mash keto is as simple as controlling the ingredients you use.

  • Fresh cauliflower – frozen cauliflower has a lot of water in it and you’ll end up with soup
  • Fresh garlic
  • Butter
  • Sour Cream
  • Parmesan cheese

How To Make Keto Cauliflower Mash

  • Start with fresh, not frozen, cauliflower. Frozen cauliflower has too much water in it and your mash will end up being soupy.
  • Steam the cauliflower. My favorite method is to put it into a bowl with just an inch of water in the bottom. Toss the cloves of garlic into the water. Cover it tightly with plastic wrap and microwave until very soft.
  • Whip out your blender or food processor and pop everything into it, including the VERY WELL DRAINED cauliflower.
  • Pulse until smooth and creamy, and add salt and pepper to taste.
Fresh cauliflower.

How To Keep Cauliflower Mash Keto

Butter, cream, Parmesan…all the ingredients in this dish are keto friendly. If you’d like to trim out a few more carbs, omit the garlic.

Chef Jenn’s Tips for This Cauliflower Mashed Potato Keto Substitute

  • Is your keto cauliflower mash too soupy? You can thicken it up with the help of a non stick pot or skillet. Just make the keto mashed cauliflower recipe as per the instructions, then pop it into a non-stick pot or skillet and using a spatula to stir, cook it over medium heat to evaporate some of the liquid.
  • Add some red pepper flakes to give it a bit of a kick!
  • Top your mash with a dollop of butter for even more deliciousness.

What To Serve With This Mashed Cauliflower Recipe

This is the perfect creamy side dish to go with Sausage Stuffed Pork Tenderloin, cover it with luscious Turkey Gravy at your next holiday feast, or dish it up alongside this SheetPan Salmon & Asparagus dish.

The possibilities are endless!

Can You Freeze This Mashed Cauliflower Recipe?

Yes, but understand that when veggies are frozen, the cells in the cauliflower burst and release liquid. So it’ll look soupy at first. Keep heating it and evaporate some of that liquid.

To freeze it, cool it completely and wrap it tightly in a freezer safe container. Freeze for up to three months.

Reheat it from thawed in a non-stick skillet or pot over medium heat until heated through and not too liquidy.

Is cauliflower mash keto?

Absolutely! Cauliflower is a full of nutrition and it’s a keto friendly ingredient.

How long to steam cauliflower to make keto cauliflower mash?

It’ll take 6-8 minutes to steam, unless you cut the cauliflower into really big chunks. Steam it until it is very soft.

Why is my mashed cauliflower watery?

You’ve got too much liquid in it. Pop it into a non-stick pot and heat it over medium-low heat, stirring constantly, to evaporate some of the liquid.

Like This Mashed Cauliflower Recipe? Also Try:

mashed turnips in a rustic bowl with turnips in the background
Mashed Turnips

Step By STep Process to Make MAshed Cauliflower

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5 from 5 votes

Creamy Mashed Cauliflower

Missing mashed potatoes? Give this Mashed Cauliflower a try and treat yourself to a creamy dish that's perfect for topping with butter or gravy.
Course Side Dish
Cuisine American
Keyword cauliflower, cauliflower mash, easy keto side, easy side dish, keto side dish, keto vegetable recipes, mashed cauliflower, sides, vegetables
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 servings
Calories 125kcal
Author Chef Jenn


  • 1 head cauliflower
  • 2 cloves garlic
  • 2 tbsp butter
  • 2 tbsp sour cream
  • 1/4 cup Parmesan cheese
  • 1/2 tsp salt


  • Trim the cauliflower and cut it into large florets.
  • Steam the cauliflower and garlic in a steamer or pop the florets and garlic into a large bowl. Add 1-inch of water to the bottom of the bowl and cover tightly with plastic. Microwave on high for 6-8 minutes or until very tender.
  • Drain the cauliflower very well.
  • Pop the steamed cauliflower and all other ingredients into a food processor or blender and pulse until very smooth.
  • Season with salt and pepper and enjoy!


Serving: 0.25cup | Calories: 125kcal | Carbohydrates: 8g | Protein: 5g | Fat: 9g | Saturated Fat: 5g | Cholesterol: 23mg | Sodium: 490mg | Potassium: 430mg | Fiber: 3g | Sugar: 3g | Vitamin A: 264IU | Vitamin C: 70mg | Calcium: 115mg | Iron: 1mg | Net Carbohydrates: 5g

A Note on Nutritional Information

Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed. Erythritol carbs (sugar substitutes) are not included in the carbohydrate counts as they have been shown not to impact blood sugar, and they have zero calories and zero carbs. Net carbs are the total carbs minus fiber.

Want even more keto goodness? Check out this family favorite sausage dish or any of my casseroles. Soups & chowders are another tasty pick, and for breakfast, nothing quite beats this corned beef classic.

about jenn

Hi, I’m Jenn!

I’m a cookbook author (Keto Soup Cookbook and Keto Diabetic Cookbook and Meal Plan) as well as a retired chef, recipe developer, and writer of this blog (that’s a lot of hats!). I embarked on a journey to create foodie-worthy Keto-friendly meals that any home cook can be proud of! No matter if you’re low-carb, no-carb, dirty, or strict Keto, there are recipes in Keto Cooking Wins for you and your family. Read more...

6 thoughts on “Keto Cauliflower Mash”

  1. 5 stars
    Such a tasty side dish and it is great that it is keto too! We love cauliflower in our house so cauliflower mash would go down a treat!

5 from 5 votes

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