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Cooks With Cocktails / Recipe Collections / Special Occasion Collections / Christmas / Healthy Keto Cauliflower Mash That’s Just as Good as Mashed Potatoes

Healthy Keto Cauliflower Mash That’s Just as Good as Mashed Potatoes

LAST UPDATED: February 13, 2019 ~ FIRST PUBLISHED: July 3, 2018 ~ By Julie & Debbie

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This cauliflower mash is a serious win!  I was very skeptical when we decided to make cauliflower mash to go with our stuffed pork tenderloin, but I was totally shocked when I finally tasted it.  It’s fluffy, it’s creamy, and its sooo damn good!  Just as good as mashed potatoes and I love mashed potatoes.

What’s even better is that this is low carb so go ahead and eat a bunch.  Fill yer boots.  You won’t feel that heavy carby weight in your tummy afterwards.

butter melting on a big bowl of cauliflower mash

How do you make cauliflower taste like potatoes?

Luckily cauliflower naturally has a similar flavor to potatoes, but there are a few things you can add to make your cauliflower taste like potatoes or just taste really damn good!

  • a generous amount of salt and butter
  • chives, garlic, and goat cheese like we did
  • sour cream – a traditional addition to mashed potatoes
  • roasted garlic would be really nice too
  • truffle oil or truffle salt – cuz who doesn’t like truffled mashed potatoes?  No one, thats who!

cauliflower being steamed in a pot

How do you make mashed cauliflower?

It’s easy.

  • First wash 2 heads of cauliflower well and cut them into smaller florets.  You want to use two heads because they cook down quite a bit.
  • Cook the cauliflower by steaming it in a double boiler or steamer just until fork tender.
  • Squeeze the cauliflower in a tea towel to get out a bunch of the water.
  • Toss the cauliflower into your food processor along with melted butter, goat cheese, salt and pepper and blend until your desired consistency.  You might have to scrape down the sides a couple times.  This is the food processor that both Debbie and I have and love!
  • Add chives and more salt and pepper to taste.  Then serve!

cauliflower mash being made in a food processor

Tips and Tricks for getting it right:

  • using a double boiler or a steamer is better than boiling so that your cauliflower does’t get soaked with water.
  • if you don’t have a steamer or double boiler, just put a small amount of water in the bottom of a pot and simmer it with the cauliflower in the pot and the lid on.
  • get lots of the liquid out – squeeze the cauliflower in a tea towel
  • use a food processor to mash your cauliflower.  It makes it nice and smooth like potatoes and you can blend to the consistency you like.   It also incorporates all the ingredients well.
  • don’t over process in the food processor!  You want SOME texture.
  • don’t use a blender!
  • if you don’t have a food processor, try a potato ricer or just some good old elbow grease and a hand masher will work too.

Debbie also says that she has tried this cauliflower mash with added cream and also by boiling the cauliflower in chicken broth for added flavor and both were not nearly as good as this recipe.  Both were mushy.  If you want though, you can steam the cauliflower with chicken broth rather than water but it’s not necessary for an amazing cauliflower mash.

a blue bowl of cauliflower mash with butter melting on it.

How many calories and carbs are in mashed cauliflower:

  • total calories will depend on what you put in them, but 1 cup of mashed cauliflower plain has about 72 calories (assuming that 1 medium head of cauliflower makes 2 cups of mashed cauliflower)
  • 1 cup of plain mashed cauliflower will have 8 grams of net carbs

Can you freeze mashed cauliflower?

You could probably, but I don’t think I would.  Im sure the texture wouldn’t be the same after.

Is cauliflower keto friendly?

Yes!  You can find cauliflower in tons of keto recipes because it replaces other high carb starches so well with a low carb option.   Its pretty amazing how versatile this vegetable is!   We especially love it because cauliflower curbs that comfort food craving without the heavy feeling of high carb foods.

a spoon scooping some cauliflower mash

Aren’t they so light and fluffy looking?  They taste that way too!

What to serve with your cauliflower mash:

Try your cauliflower mash with any of these for a complete meal (to name a few)

  • stuffed pork tenderloin
  • easy lemon roasted chicken
  • grilled flank steak
  • fall off the bone ribs
  • pan fried salmon

If you’ve tried this cauliflower mash recipe then don’t forget to rate the recipe and let us know how it turned out in the comments below.  We love hearing from you!

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Healthy Cauliflower Mash

This cauliflower mash is a serious win!  I was very skeptical when we decided to make cauliflower mash to go with our stuffed pork tenderloin, but I was totally shocked when I finally tasted it.  It's fluffy, it's creamy, and its sooo damn good!  Just as good as mashed potatoes and I love mashed potatoes.
5 from 1 vote
Print Pin Rate
Course: Side Dish
Cuisine: Canadian
Keyword: cauliflower mash, mashed cauliflower
Prep Time: 10 minutes
Cook Time: 7 minutes
Total Time: 17 minutes
Servings: 3 cups
Calories: 108kcal
Author: Julie & Debbie

Ingredients

  • 2 heads cauliflower washed and cut into florets
  • 1/2 cup goat cheese
  • 1 tsp salt
  • 2 tbsp grass fed butter melted

Instructions

  • First wash 2 heads of cauliflower well and cut them into smaller florets.  You want to use two heads because they cook down quite a bit.
  • Cook the cauliflower by steaming it in a double boiler or steamer just until fork tender.  Take if off the heat and wrap it in a tea towel and squeeze the cauliflower to get out a bunch of the water. 
  • Add the cauliflower to your food processor along with the melted butter, goat cheese, salt and pepper and blend until your desired consistency. You might have to scrape down the sides a couple times.
  • When it is all mixed and smooth, add chives and more salt and pepper to taste. Then serve!

Nutrition

Serving: 0.5cup | Calories: 108kcal | Carbohydrates: 9.5g | Protein: 8g | Fat: 12g | Saturated Fat: 7g | Fiber: 5g
Debbie & Julie Signature
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Meet Julie and Debbie

Hi There! That's Julie there on the left and Debbie on the right, busy women who love to entertain with great food and cocktails.

Our goal is to encourage our readers to cook often, to feel empowered by recipes that work, and to entertain more with our no-stress approach to cooking and entertaining ~ because sharing food leads to sharing life, strengthening families and building friendships. Read More…

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Welcome!

Hi There! That's Julie there on the left and Debbie on the right, busy women who love to entertain with great food and cocktails.

Our goal is to encourage our readers to cook often, to feel empowered by recipes that work, and to entertain more with our no-stress approach to cooking and entertaining ~ because sharing food leads to sharing life, strengthening families and building friendships. Read More…

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