Keto Mashed Cauliflower Recipe

by Cookie
Keto Mashed Cauliflower

Last Updated on August 24, 2020 by Cookie

Mashed Cauliflower is a healthy and low-carb side dish, ultra-creamy, fluffy, and delicious. A healthier and easier alternative to mashed potatoes. Puree cauliflower with a lot of garlic and herbs and serve next to grilled meat, fish, or a salad. 

Cauliflower is one of my favourite veggies cooked in various ways. Raw in salads, baked, or grilled, I simply adore having it on my menu. So for this time, I have prepared a garlicky mashed cauliflower infused in herbs. 

I adore different kinds of puree either celery, asparagus, broccoli, or cauliflower. It pairs so well with anything I cook. Mashed cauliflower is a healthy and easier alternative to the traditional mashed potatoes. It is a super tasty and delicious puree if you add garlic, onion, and herbs. Cauliflower, itself, doesn’t have a pronounced taste – so adding to it spices it only accentuates the great and savoury taste. Also, it is a low-carb and truly easy recipe to make at home. I have named it Keto as it is an easy Keto recipe that anyone can follow and make. 

Keto Mashed Cauliflower Add some butter, garlic cloves or powder and you will make a creamy and comfort mashed cauliflower recipe at home. You can swap up the butter with olive oil if you want it less caloric. 

I adore purees – the soft creamy texture is sometimes all you need next to grilled meat or fish. But, I have to accentuate that I adore cauliflower served raw in salads or baked with some grated parmesan and herbs. You can check some of my cauliflower recipes to have more ideas on how to bake or cook it. 

Cauliflower is low in calories, so you don’t need to worry about the amount you eat. This is the great advantage and a great alternative to potatoes or rice that have much more calories. 

I have to mention that for this recipe I haven’t used any dairy so this is why it is easy to make and truly healthy to enjoy. Still, it has a creamy and delish texture very much similar to mashed potatoes. If you are a potato fan then you will definitely like this recipe as the difference is small and unnoticed. 

Also, you can steam cauliflower in an Instant Pot for an easier process but with the same creamy and soft texture. I have made it in my ordinary saucepan, but I frequently make different kinds of purees in my Instant Pot. 

Keep following my instructions and you will obtain one of the best-mashed cauliflower purees with the best taste, just in minutes. 

Is cauliflower healthy to eat?

Cauliflower is a healthy and low-calorie veggie, high in fibers and full of healthy nutrients. Cauliflower, just like broccoli, are from the cruciferous family full of vitamins and antioxidants. This great veggie is frequently used in diet menus or keto diets. It can be eaten raw or cooked at your preference. The most important think about cauliflower is that it should be present in your menu despite the fact that you are or not on a diet. It helps you better digest the food, so keep in mind that veggies are vital in our lives. 

Mashed Cauliflower Can you eat it raw?

Yes, you can. Eating cauliflower raw you maintain all its healthy nutrients and vitamins. Cooked cauliflower is okay and good, but raw cauliflower florets are simply crunchy and delicious in salads. I try to make easy cauliflower salads with light and creamy dressings to make it more attractive and tasty. 

How do you thicken mashed cauliflower?

When you make mashed cauliflower you choose how it wants to be. In case you want it thicker – easily add a roux made of flour and butter or vice versa, add some heavy cream to make it lighter. In my version, I have added nothing as I wanted to taste and savour the real cauliflower taste and aroma. I simply adore it with some roasted garlic. 

Is cauliflower a keto?

Cauliflower can be easily added in and be considered a keto product as it has a big amount of 1.5 net carbs per half a cup. If you are on a keto diet you can easily add it to your menu. As Dixon says: easily eat as much as you want cauliflower without falling out of ketosis.  

How to make mashed cauliflower?

Making this best-mashed cauliflower is easy as it sounds. You need just a few ingredients and you will obtain a creamy and delicious puree. 

Mashed Cauliflower The ingredients:

  • 1 fresh head of cauliflower cut into florets of the same size
  • ¼ cow or almond milk, it is optional – I have added 1 cup of water
  • ⅓ cup of butter
  • 7 cloves of garlic
  • 1 medium onion
  • 1 tsp fresh rosemary
  • Salt and pepper at the taste
  • Garnish with spices

Take a medium saucepan and roast mashed garlic cloves with diced onion in butter for some minutes or until soft and golden.

Mashed Cauliflower

Meanwhile, wash and cut a large head of cauliflower into florets of the same size. Try doing this to cook the cauliflower florets at the same rate. 

Add the florets to the roasted garlic and onion and add 1 cup of water so that the florets float in water but not to cover them fully. Boil the florets in water and garlicky aroma for 15-20 minutes. The cauliflower florets should be soft, but not too overcooked – to avoid the bitter mashed cauliflower. 

Mashed Cauliflower

Drain the water and blend them with some added butter. For note; if you don’t drain the water you will end up with a soupy mashed cauliflower instead of a nicely pureed cauliflower. 

Leave the mashed cauliflower puree for some minutes to cool down until you serve it as it is or next to anything you want.

Simple, healthy, nutritional, and delicious! This is the key success we seek and want to balance in our life!

Mashed Cauliflower

Mashed Cauliflower

Keto Mashed Cauliflower Recipe

Cookie
Mashed Cauliflower is a healthy and low-carb side dish, ultra-creamy, fluffy, and delicious. A healthier and easier alternative to mashed potatoes. Puree cauliflower with a lot of garlic and herbs and serve next to grilled meat, fish, or a salad.
0 from 0 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Appetizer, Side Dish
Cuisine World
Servings 3
Calories 197 kcal

Equipment

  • Saucepan

Ingredients
  

  • 1 head of cauliflower
  • 1 cup water
  • 1/3 cup butter
  • 7 cloves of garlic
  • 1 onion
  • 1 tsp rosemary
  • 1 pinch salt
  • 1 pinch pepper
  • herbs

Instructions
 

  • Take a medium saucepan and roast mashed garlic cloves with diced onion in butter for some minutes or until soft and golden.
  • Cut a large head of cauliflower into florets of the same size. Try doing this to cook the cauliflower florets at the same rate.
  • Add the florets to the roasted garlic with onion and add 1 cup of water so that the florets float in water but not to cover them fully. Boil the florets in water and garlicky aroma for 15-20 minutes. The cauliflower florets should be soft, but not too overcooked - to avoid the bitter mashed cauliflower.
  • Drain the water and blend them with some added butter.
  • Leave the mashed cauliflower puree for some minutes to cool down until you serve it as it is or next to anything you want. Garnish with some herbs.

Nutrition

Calories: 197kcalCarbohydrates: 4gProtein: 1gFat: 21gSaturated Fat: 13gCholesterol: 54mgSodium: 199mgPotassium: 54mgFiber: 1gSugar: 2gVitamin A: 630IUVitamin C: 3mgCalcium: 20mgIron: 1mg
Keyword Mashed Cauliflower, Mashed Cauliflower Recipe
Tried this recipe?Let us know how it was!

Other recipes you might love

Leave a Comment

Recipe Rating




1 Shares
Tweet
Share
Pin1
Share