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The Best Keto Cauliflower Mash

Published October 29, 2019
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

keto-cauliflower-mash
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Kate Sullivan, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/cauliflower-mash.jpg" } }, "headline":"The Best Keto Cauliflower Mash", "datePublished":"2019-10-29", "dateModified": "2019-10-29", "description":"Rich, cheesy, garlicky mashed…cauliflower? Yes, keto cauliflower mash is your new go-to comfort side dish. It’s low in carbs, easy to prepare, and on the table faster than you can say “mashed potatoes”!", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/cauliflower-mash.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "Can You Have Cauliflower on the Keto Diet?", "acceptedAnswer": { "@type": "Answer", "text": "Cauliflower is a fantastic choice for anyone following a keto or low-carb diet. It’s very low in carbs—only 5 grams total carbs per one-cup serving. Of those, 2.9 grams are fiber, giving a total of only 2.1 grams of net carbs.<br />Cauliflower is also amazingly versatile, making a great substitute for rice or potatoes in many recipes. In some cases, it’s actually better than the original, because cauliflower’s lack of starch means that it won’t get gluey or sticky when mashed or pureed, as potatoes sometimes do. Instead, you get a silky-smooth, buttery side dish every time, with nearly no effort involved." } }, { "@type": "Question", "name": "Can You Freeze Cooked Cauliflower?", "acceptedAnswer": { "@type": "Answer", "text": "Whether raw or cooked, cauliflower freezes very well. To cut down on prep time for busy weeknight meals—or to make holiday cooking less stressful—you can prepare roasted, mashed, or pureed cauliflower in advance, freeze it, and reheat when it’s time to eat.<br />To freeze, simply pop cooled, roasted cauliflower into a freezer-safe container. Then, on a busy weeknight when you need something healthy and tasty on the table fast, spread on a foil-lined baking sheet and reheat at 350⁰F for about 15 minutes. Bam! Roasted cauliflower that’s fully heated, delicious, and ready to serve.<br />To freeze keto cauliflower mash, pour one-cup servings into either zip-top freezer bags or the cups of a muffin tin. If using the tin option, pop the individual cup-sized servings into a large freezer bag to store. <br />Reheat cauliflower mash in a saucepan over medium heat until slightly bubbly and warmed through, about 5-10 minutes. For extra richness, stir in a pat of butter before serving." } }] } </script> <script type="application/ld+json"> { "@context": "https://schema.org/", "@type": "Recipe", "name": "The Best Keto Cauliflower Mash", "image": [ "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/cauliflower-mash.jpg" ], "author": { "@type": "Person", "name": "Kate Sullivan, MS" }, "datePublished": "2019-10-29", "description": "Rich, cheesy, garlicky mashed…cauliflower? Yes, keto cauliflower mash is your new go-to comfort side dish. It’s low in carbs, easy to prepare, and on the table faster than you can say “mashed potatoes”!", "prepTime": "PT5M", "cookTime": "PT20M", "totalTime": "P25M", "keywords": "cauliflower mash, cauliflower, mashed cauliflower, keto cauliflower mash, keto, low-carb", "recipeYield": "6 servings", "recipeCategory": "Dinner", "recipeCuisine": "American", "nutrition": { "@type": "NutritionInformation", "calories": "122 calories" }, "recipeIngredient": [ "1 large head cauliflower, cut into florets (about 3.5 cups)", "2 tablespoons unsalted butter, softened", "½ teaspoon garlic powder", "2 tablespoons sour cream", "4 tablespoons cream cheese (about ¼ cup)", "¼ cup grated Parmesan cheese", "½ teaspoon salt", "¼ teaspoon black pepper", "Chives to garnish" ], "recipeInstructions": [ { "@type": "HowToStep", "text": "Bring a large pot of water fitted with a steamer basket to a boil over medium-high heat. Add the cauliflower florets and steam until extremely tender, about 15 minutes." }, { "@type": "HowToStep", "text": "Drain the cauliflower and pat dry to remove excess liquid." }, { "@type": "HowToStep", "text": "Add the steamed cauliflower, butter, and garlic powder to a food processor and pulse until smooth, about 60 seconds. You may need to work in batches depending on the size of your food processor." }, { "@type": "HowToStep", "text": "Add the sour cream, cream cheese, Parmesan cheese, salt, and pepper. Pulse again until smooth and fully incorporated, about 60 seconds." }, { "@type": "HowToStep", "text": "Serve topped with butter and fresh chives or any of your favorite mashed potato toppings." } ] }, </script> <article itemscope itemtype="http://schema.org/Recipe"> <div> <ul> <li><a href="#section1">Can You Have Cauliflower on the Keto Diet?</a></li> <li><a href="#section2">Can You Freeze Cooked Cauliflower?</a></li> <li><a href="#section3">Cauliflower Mash Tips</a></li> <li><a href="#section4">The Best Keto Cauliflower Mash</a></li> </ul> </div> <section itemprop="description"> <p>Buttery, rich mashed potatoes are a classic side for good reason—they’re a snap to prepare, yet just seeing a bowl can make your mouth water. However, starchy potatoes are a no-go when you’re living a ketogenic lifestyle. That’s where low-carb cauliflower shines—in less time than it takes to make traditional mashed potatoes, you can whip up a silky, decadent keto cauliflower mash that will put potatoes to shame.</p> </section> <section id="section1"> <h2>Can You Have Cauliflower on the Keto Diet?</h2> <p>Cauliflower is a fantastic choice for anyone following a <a target="_blank" href="https://www.warriormade.com/content/diet/low-carb-vs-keto" rel="noreferrer">keto or low-carb diet</a>. It’s very low in carbs—only 5 grams total carbs per one-cup serving. Of those, 2.9 grams are fiber, giving a total of only 2.1 grams of <a target="_blank" href="https://www.warriormade.com/content/diet/what-are-net-carbs-how-do-you-calculate" rel="noreferrer">net carbs</a>.<sup><a target="_blank" href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170397/nutrients" rel="nofollow noreferrer">1</a></sup></p> <p>Cauliflower is also amazingly versatile, making a great substitute for <a target="_blank" href="https://www.warriormade.com/content/diet/sriracha-cauliflower-fried-rice" rel="noreferrer">rice</a> or <a target="_blank" href="https://www.warriormade.com/content/diet/loaded-cauliflower-casserole" rel="noreferrer">potatoes</a> in many recipes. In some cases, it’s actually better than the original, because cauliflower’s lack of starch means that it won’t get gluey or sticky when mashed or pureed, as potatoes sometimes do. Instead, you get a silky-smooth, buttery side dish every time, with nearly no effort involved.</p> <h3>How Much Cauliflower Can You Eat on Keto?</h3> <p>Because cauliflower is so low in carbs, you can eat a ton of it on the keto diet. There’s really no downside to eating more cauliflower, especially if you pair it with healthy fats like butter or cheese and a helping of protein to help you meet your <a target="_blank" href="https://www.warriormade.com/content/diet/why-you-should-be-calculating-your-macros" rel="noreferrer">macro goals</a>.</p> <p>Loading up on cauliflower can also help you feel fuller for longer because of its high fiber content. A review of several studies published in the journal <i><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/15797686" rel="nofollow noreferrer">Nutrition</a></i> has suggested that getting more fiber can help you lose weight and specifically lose body fat, as well as support your overall metabolism. By swapping cauliflower for starchy foods like potatoes or rice, you can not only help your body stay in <a target="_blank" href="https://www.warriormade.com/content/diet/87-things-to-avoid-on-the-keto-diet" rel="noreferrer">ketosis</a>, you can benefit from that extra fiber boost as well.</p> </section> <section id="section2"> <h2>Can You Freeze Cooked Cauliflower?</h2> <p>Whether raw or cooked, cauliflower freezes very well. To cut down on prep time for busy weeknight meals—or to make holiday cooking less stressful—you can prepare roasted, mashed, or pureed cauliflower in advance, freeze it, and reheat when it’s time to eat.</p> <p>To freeze, simply pop cooled, roasted cauliflower into a freezer-safe container. Then, on a busy weeknight when you need something healthy and tasty on the table fast, spread on a foil-lined baking sheet and reheat at 350⁰F for about 15 minutes. Bam! Roasted cauliflower that’s fully heated, delicious, and ready to serve.</p> <p>To freeze keto cauliflower mash, pour one-cup servings into either zip-top freezer bags or the cups of a muffin tin. If using the tin option, pop the individual cup-sized servings into a large freezer bag to store. </p> <p>Reheat cauliflower mash in a saucepan over medium heat until slightly bubbly and warmed through, about 5-10 minutes. For extra richness, stir in a pat of butter before serving.</p> </section> <section id="section3"> <h2>Cauliflower Mash Tips</h2> <p>To make the best keto cauliflower mash—a side dish that will make you wonder why you ever bothered with boring old potatoes in the first place—give these helpful tips a try.</p> <ul> <li>Make sure your cauliflower is <i>very</i> soft before mashing. If it seems like it’s practically overcooked and about to fall apart on its own, you’ve gotten the consistency right.</li> <li>Cook the stems for a few minutes longer than the florets. While cauliflower stems are good to eat, they can be tougher than the florets. Steaming them for longer helps ensure a smooth mash.</li> <li>Drain any excess water from your cooked cauliflower well for the best consistency. You may even want to pat dry with paper towels or wring the steamed cauliflower in a clean tea towel, especially if you’re using thawed frozen cauliflower in this recipe.</li> <li>Feel free to use frozen cauliflower. Simply thaw completely and drain well, then steam and mash like you would fresh cauliflower. If you like a smooth, whipped consistency to your mash, you may even find it easier to achieve with frozen, thawed cauliflower—with less cooking time than fresh.</li> <li>Alternatively, you could try roasting your cauliflower first. You’ll end up with a more golden mashed cauliflower, but the flavor will be intense and almost caramelized. Add a few cloves of garlic to the baking pan when roasting for even more flavor payoff. Just toss the florets with 2 tablespoons of olive oil, then roast at 400⁰F for 15-20 minutes or until extremely soft. Don’t be afraid of toasty edges. As the greatest chefs say: gold is good flavor. </li> </ul> </section> <hr class="divider-15 divider-thick mx-auto"> <section class="recipe" id="section4"> <h2 itemprop="name">The Best Keto Cauliflower Mash</h2> <div class="prep"> <span> <meta itemprop="prepTime" content="PT15M">Prep Time: 5 minutes</span> <span> <meta itemprop="cookTime" content="PT35M">Cooking Time: 20 minutes</span> <span> <meta itemprop="recipeYield">Serves: 6</span> </div> <h3>Ingredients:</h3> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">1 large head cauliflower, cut into florets (about 3.5 cups)</li> <li itemprop="recipeIngredient">2 tablespoons unsalted butter, softened</li> <li itemprop="recipeIngredient">½ teaspoon garlic powder</li> <li itemprop="recipeIngredient">2 tablespoons sour cream</li> <li itemprop="recipeIngredient">4 tablespoons cream cheese (about ¼ cup)</li> <li itemprop="recipeIngredient">¼ cup grated Parmesan cheese</li> <li itemprop="recipeIngredient">½ teaspoon salt</li> <li itemprop="recipeIngredient">¼ teaspoon black pepper</li> <li itemprop="recipeIngredient">Chives to garnish</li> </ul> <hr class="divider-50 divider-medium"> <h3>Instructions:</h3> <ol itemprop="recipeInstructions"> <li>Bring a large pot of water fitted with a steamer basket to a boil over medium-high heat. Add the cauliflower florets and steam until extremely tender, about 15 minutes.</li> <li>Drain the cauliflower and pat dry to remove excess liquid.</li> <li>Add the steamed cauliflower, butter, and garlic powder to a food processor and pulse until smooth, about 60 seconds. You may need to work in batches depending on the size of your food processor.</li> <li>Add the sour cream, cream cheese, Parmesan cheese, salt, and pepper. Pulse again until smooth and fully incorporated, about 60 seconds.</li> <li>Serve topped with butter and fresh chives or any of your favorite mashed potato toppings.</li> </ol> </section> </article>
Nutrition Facts

Serves 1


Calories

122


Amount Per Serving

Total Fat

8.7 g

Sodium

355 mg

Carbohydrate

8 g

Sugar

3.4 g

Dietary Fiber

3.5 g

Protein

5.5 g


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Serves 1


Calories

122


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Amount Per Serving

Total Fat

8.7 g

Sodium

355 mg

Carbohydrate

8 g

Sugar

3.4 g

Dietary Fiber

3.5 g

Protein

5.5 g

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