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!
Table of Contents
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
- 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!
- 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.
Serving Tips
- Serve this side dish warm with your favorite protein entree and enjoy! If you’re not dairy free, you can sprinkle some parmesan cheese on top.
- This mashed cauliflower would go perfectly served with one of these favorite recipes: Quick & Easy Mustard Chicken, Red Wine Braised Beef Recipe, Dutch Oven Pot Roast, Keto Meatloaf Muffins, and more!
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
There are only 5 net carbs per serving!
There are just 114 calories per serving, a fraction of the calories in regular mashed potatoes.
More Cauliflower Recipes!
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Easy Keto Mashed Cauliflower Recipe
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
Equipment
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
- Serve this side dish warm with your favorite protein entree and enjoy! If you’re not dairy free, you can sprinkle some parmesan cheese on top.
- This mashed cauliflower would go perfectly served with one of these favorite recipes: Quick & Easy Mustard Chicken, Red Wine Braised Beef Recipe, Dutch Oven Pot Roast, Keto Meatloaf Muffins, and more!
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.
45 Comments on “Easy Keto Mashed Cauliflower Recipe”
Amazing! I’ve made this dozens of times!
Thanks, Jen! I love to hear this!
Have you ever tried adding nutritional yeast to this recipe?
I haven’t, but that would be delicious! I’d start off with 1 tablespoon, then add more to taste.
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! :)
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.
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 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!
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!
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!
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.
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!
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 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!
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.
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!
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!
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 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!
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!
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!
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.