Whole30 + Keto Mashed Cauliflower (Dairy Free!)
The BEST Whole30 + Keto Mashed Cauliflower Recipe + Video – 5g net carbs! creamy, dairy free mashed cauliflower. Low carb mashed potato substitute! Paleo, gluten free, grain free, dairy free, sugar free, clean eating, real food.
I did it! It’s done!
You’re looking at the world’s BEST mashed cauliflower, and it is about to change your life. It is seriously as good as mashed potatoes, but keto, whole30 + dairy free! And is less than 5 carbs per serving!
How To Make Whole30 + Keto Mashed Cauliflower
This cauliflower mash starts off with frozen cauliflower rice. Not only is it the cheapest and most convenient, but it has the most mild cauliflower flavor!
I sauté until the frozen cauliflower rice is thawed, then add in the super delicious creamy sauce: bone broth + cashew cream! It gives this mashed cauliflower the most delicious flavor, and keeps it dairy free!
After the liquid is absorbed, you blend it all up in the food processor. You could also use a blender, but those are harder to scrape the cauliflower mash out of.
After making this, you will never miss mashed potatoes again!
Watch Recipe Video (0:54 mins)
Watch Recipe Demo Video (2:32 mins)
Whole30 + Keto Mashed Cauliflower (Dairy Free!)
- Prep Time: 0 mins
- Cook Time: 15 minutes
- Total Time: 15 minutes
- Yield: 4 1x
Ingredients
- 2 tablespoons ghee
- (2) 12-ounce bags frozen cauliflower rice
- 1 teaspoon kosher salt
- 1 teaspoon pepper
- 1 clove of garlic, grated or finely minced
- 1/2 cup bone broth (can sub chicken stock or chicken broth)
- 1/2 cup cashew cream (<- link to homemade, see notes for substitution options)
Instructions
- Heat a large skillet over medium high heat. Add the ghee, frozen cauliflower rice, salt + pepper. Stir until the rice is thawed, about 5 minutes.
- Add in the grated garlic and stir for 30 seconds until fragrant.
- Pour in the bone broth and cashew cream. Stir and continue cooking over medium heat for 5-10 minutes until the liquid is absorbed.
- Transfer to a food processor and blend until smooth.
- Serve warm. Leftovers will keep refrigerated in an airtight container for 5 days.
Notes
Cauliflower: I highly recommend using frozen cauliflower rice. It has the most neutral flavor, and is the easiest to use to make creamy, lump free mashed cauliflower!
Broth: The higher quality your bone broth or stock, the more flavorful your mashed cauliflower. I love using my homemade bone broth for ultimate flavor!
Cashew Cream Substitute: Cashew Cream is my favorite dairy free replacement. Other dairy free options would be original flavor nutpods or coconut cream from a can. Start with 1/4 cup of the nutpods or coconut cream, and add more if needed. Both of these would still be Whole30.
Dairy: If you’re ok with dairy and not making these during a Whole30, you could use grass fed butter in place of ghee, and organic heavy cream in place of cashew cream. Start with 1/4 cup heavy cream, and add more if needed. Using heavy cream would make these much lower in carb!
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39 Comments on “Whole30 + Keto Mashed Cauliflower (Dairy Free!)”
How is it dairy free with Ghee?
Ghee has all the dairy solids scraped off. It is only the fat. So dairy free!
No… It’s lactose free, but not dairy free! Ghee is still dairy and people with a milk protein allergy cannot have it.
To clarify… People with a severe milk protein allergy cannot have it. SOME people with less severe allergies don’t have problems with it, but it’s still not dairy free.
If not concerned with dairy can you sub cashew cream for milk/heavy cream, etc.?
Of course! Heavy cream would be the perfect substitute if you’re ok with dairy!
Do you think this recipe could be made and then frozen for a side to go with another freezer meal?
I haven’t tried it, but I would think so! May just need a good stirring after thawing and reheating. If you try and it works let me know!
This was so easy and delicious! My family had no idea that it wasn’t mashed potatoes ?they even mentioned how fluffy the potatoes were!!
★★★★★
This is the ULTIMATE compliment! I am so so so so happy to hear that! Thank you Lynda!
SO EXCITED ABOUT THIS!! I served this with her beef chili and it was perfect. My family loved it.
★★★★★
So glad you like this Ciara! That is such a tasty way to serve it with beef chili. Yummy!
This was super yummy!! Even the hubs gave it a thumbs up and he is anti cauliflower, Lol
★★★★★
This made me smile Andrea. I am so please hubby liked it even though he is anti cauliflower!
IS there a way to make it creamy without using Cashews – can I make it from almonds/???
★★★★★
Hi Toni – I do not think almonds would make a ‘cream.’ You could try nutpods original flavor, coconut milk or almond milk. If you eat dairy you could try heavy cream. Hope this helps and let me know what you try and if it worked!
Absolutely delicious! We loved it! Definitely will make again.
★★★★★
I am glad you liked my mashed cauliflower Stacey. I think it tastes better than mashed potatoes. So happy you will be making it again.
This was absolutely delicious and will continue to stay on our rotation!
★★★★★
I am so happy you liked my mashed cauliflower Emily. That is fantastic that it is part of your recipe rotation!
this is HANDS DOWN the best cauliflower mash EVER! it has to be the cashew cream – it just sends it over the top ?????
★★★★★
So glad you liked it Jessica!
This was amazing, as all your recipes are!! I think I say that everytime I comment! I was almost too lazy and too hungry to get the food processor out. I was tempted to eat it like it was before pureé because it was delicious, but changing that texture just takes it to another level!!! Loved this!!
★★★★★
This was amazing, as all your recipes are!! I think I say that everytime I comment! I was almost too lazy and too hungry to get the food processor out. I was tempted to eat it like it was before pureé because it was delicious, but changing that texture just takes it to another level!!! Loved this!!
★★★★★
Thanks so much for your very nice comment on my mashed cauliflower Jenn! I am so glad you liked it! So glad you got out your food processor. LOL!
I normally despise mashed cauliflower – I don’t know why, I love it riced, but mashed it makes me gag. This recipe is the exception. Give it another chance. It is so delicious. Not sure if it’s the homemade cashew cream or not but we really enjoyed the flavor. I even messed it up and added too much water to the cashews – it wasn’t a problem at all, still tased wonderful. I also didn’t have time to soak the cashews over night – I let them soak fro about 2 hours – seemed to work just fine. The cream came out blended perfectly. Definitely get this into your weeknight rotation.
★★★★★
That is so great that you like my mashed cauliflower, especially since you usually aren’t a fan Liz! I love that it is so decadent yet so healthy for you.
I love this method. Sautéing until the liquid absorbs really helps create a creamy and not runny mash. I subbed Greek yogurt for the cashew cream bc that’s all I had on hand but I bet the cashew cream would make it even yummier! I’m loving all your recipes so far!
★★★★★
I couldn’t agree more, the goal is creamy cauliflower mash Emily. It took me a bit to figure out how to not have it turn out runny. It’s good to know it turned out well with greek yogurt. I love that you were able to adapt the recipe based on what you had on hand. So glad you are enjoying my recipes!
Oh my gosh. So delicious. So easy. 4 year old and 8 year old asked for seconds and thirds. Thanks so much for all the time and effort you put into helping other easy hairy!
★★★★★
I love that it was easy to make and delicious Carlee! Even better that the little ones asked for seconds and thirds! That is such a win!
This is the best mashed cauliflower I’ve ever had! It’s so creamy and flavorful AND not soggy at all! Hello Thanksgiving! 😍
★★★★★
I love to hear that it was creamy, flavorful and not soggy at all Emma. Yeah! It is a fantastic Thanksgiving side. I make it every year!
Could I just sub the cashew cream with coconut cream?
Yes you absolutely can substitute coconut cream for the cashew cream Christine. Start with 1/4 cup and adjust as necessary. I sure hope you enjoy it!
This. Is. Life. Changing. I am so obsessed with this recipe! It may have even been, dare I say, better the second day as leftovers! Yum!
Yeah! I am so happy my mashed cauliflower recipe was life changing for you Holland! I agree, the leftovers are simply the best. Thanks so much for your feedback, it really means a lot to me.
omgggg!!! THESE WERE SO SHOCKINGLY DELICIOUS
★★★★★
Yeah! I am so glad you liked the mashed cauliflower Heather! I love your description that they were shockingly delicious! That’s just perfect! :)