Looking for the perfect keto side dish? This keto mashed cauliflower recipe is super easy, delicious, and is only 5 net carbs! A creamy, dairy-free, keto cauliflower mash- the perfect mashed potato substitute!

What Makes This Recipe Great

I did it! You’re looking at the world’s BEST keto mashed cauliflower, and it is about to change your life. It is seriously as good as mashed potatoes, but this cauliflower mash is also keto, Whole30 + dairy-free!

The best part? It’s less than 5 carbs per serving! Made with a few simple ingredients, and 15 minutes, this is an easy, keto-friendly recipe that makes holidays and gatherings even easier for a low-carb lifestyle.

Ingredient Notes

  • Cauliflower: I highly recommend using frozen cauliflower rice for this recipe. It has the most neutral flavor and is the easiest to use to make creamy, lump-free mashed cauliflower that isn’t watery.
  • Broth: The higher quality of your bone broth or stock, the more flavorful your mashed cauliflower. I love using my homemade bone broth for the ultimate flavor! You can also use chicken stock, or chicken broth, or to make it vegan use veggie stock or broth!
  • Cashew Cream: 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.
  • Salt and Pepper
  • Garlic Cloves
  • Ghee: Or vegan butter if preferred.

Recipe Step by Step

steps to making creamy cauliflower mash
  1. Sauté the frozen cauliflower rice until 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!
  2. After the liquid is absorbed, add the cauliflower and ingredients and blend it all up in the food processor or immersion blender. You could also use a regular blender, but those are harder to scrape the low-carb cauliflower mash out of.

After making these cauliflower mashed potatoes, you will never miss regular mashed potatoes again!

Expert Tips

Dairy: If you’re ok with dairy and not making this keto cauliflower mash 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 carbs!

Fresh Cauliflower: I recommend using frozen cauliflower, but a fresh head of cauliflower or cauliflower florets will work in a pinch. Steam the cauliflower in a steamer basket over the stovetop, and rice in a food processor, then make sure to press out all of the excess water with a towel or paper towel.

creamy mashed cauliflower in a white bowl and background

Serving Tips

Storage Tips

  • Leftovers will keep in an airtight container in the refrigerator for up to 5 days.
  • To freeze, let the mashed cauliflower cool completely, then store it in a freezer-safe bag or container and freeze for up to 3 months. Thaw overnight in the refrigerator and reheat in the microwave, stovetop, or oven.

Recipe FAQs

How many carbs are in keto mashed cauliflower?

There are only 5 net carbs per serving!

How many calories are in this recipe?

There are just 114 calories per serving, a fraction of the calories in regular mashed potatoes.

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Easy Keto Mashed Cauliflower Recipe

Looking for the perfect keto side dish? This keto mashed cauliflower recipe is super easy, delicious, and is only 5 net carbs! A creamy, dairy-free, keto cauliflower mash- the perfect mashed potato substitute!
5 from 17 ratings

Ingredients 
 

  • 2 tablespoons ghee
  • 2 12-ounce bags frozen cauliflower rice
  • 1 teaspoon kosher salt
  • 1 teaspoon pepper
  • 1 clove garlic, grated or finely minced
  • 1/2 cup bone broth
  • 1/2 cup cashew cream

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. Tastes and add more salt + pepper if desired.
  • Serve warm. Leftovers will keep refrigerated in an airtight container for 5 days.

Notes

Expert Tips

  • Dairy: If you’re ok with dairy and not making this keto cauliflower mash 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 carbs!
  • Fresh 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 that isn’t watery. However, a fresh head of cauliflower or cauliflower florets will work in a pinch. Steam the cauliflower in a steamer basket over the stovetop, and rice in a food processor, then make sure to press out all of the excess water with a towel or paper towel.
  • 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! You can also use chicken stock, chicken broth or to make it vegan use veggie stock or broth!
  • 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!

Serving Tips

Storage Tips

  • Leftovers will keep in an airtight container in the refrigerator for up to 5 days.
  • To freeze, let the mashed cauliflower cool completely, then store it in a freezer-safe bag or container and freeze for up to 3 months. Thaw overnight in the refrigerator and reheat in the microwave, stovetop, or oven.
  •  
Calories: 114, Total Carbs: 6.9g, Protein: 3.2g, Fat: 9.2g, Fiber: 2g, Net Carbs: 5g
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