KETO DIET Keto Dinner Ideas

Cauliflower Mashed Keto

Cauliflower Mashed Keto

Indulge in a keto-friendly twist on a classic comfort food with our Cauliflower Mashed Keto recipe. This dish brings the versatility of cauliflower to the forefront, transforming it into a creamy and satisfying alternative to traditional mashed potatoes. With its rich flavor, velvety texture, and low-carb profile, this recipe is perfect for those following a ketogenic lifestyle or simply looking for a delicious and healthier side dish. Experience the magic of cauliflower as it takes center stage in this low-carb creation.

Cauliflower Mashed Keto Recipe:


  • 1 medium head of cauliflower, chopped into florets
  • 2 cloves garlic, minced
  • 2 tablespoons butter or ghee (for a dairy-free option, use coconut oil or olive oil)
  • 1/4 cup heavy cream or coconut cream
  • Salt and pepper to taste
  • Optional toppings: chopped fresh herbs (chives, parsley), grated Parmesan (if not dairy-free)


  1. In a large pot, bring water to a boil. Add the cauliflower florets and cook for about 6-8 minutes, or until the florets are tender but not overly mushy. Drain the cauliflower well.
  2. In a small saucepan, melt the butter or ghee over low heat. Add the minced garlic and sauté for about 1 minute, until fragrant. Remove from heat.
  3. In a food processor or blender, combine the cooked cauliflower, garlic-infused butter or ghee, and heavy cream or coconut cream. Blend until smooth and creamy. You can also use an immersion blender directly in the pot.
  4. Season the cauliflower mash with salt and pepper to taste. Keep in mind that the flavors will concentrate slightly as the mash cools.
  5. If desired, top the cauliflower mash with chopped fresh herbs, grated Parmesan (if not dairy-free), or any other keto-friendly toppings of your choice.
Nutrition Facts:
  • Servings: 4 servings
  • Serving Size: 1/4 of the cauliflower mash

Per Serving:

  • Calories: ~120
  • Total Fat: ~10g
  • Saturated Fat: ~6g
  • Cholesterol: ~25mg
  • Sodium: ~120mg
  • Total Carbohydrates: ~5g
  • Dietary Fiber: ~2g
  • Sugars: ~2g
  • Protein: ~2g

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