This creamy cauliflower mash is the ultimate low-carb alternative to traditional mashed potatoes.
Packed with garlic, herbs, and butter, it offers rich flavor and smooth texture, perfect as a keto side dish for dinner or holiday meals.
Savory Keto Cauliflower Mash with Garlic and Herbs
Suitable for keto newcomers and lifestyle veterans alike.
Nutrition Facts (per serving):
- Calories: 180
- Net Carbs: 4g
- Protein: 5g
- Fat: 15g
- Serving Size: 3/4 cup
Ingredients:
- 1 medium head cauliflower, cut into florets (~4 cups)
- 2 tbsp Kerrygold unsalted butter
- 1/4 cup heavy cream
- 2 cloves garlic, minced
- 1 tbsp cream cheese (optional for extra creaminess)
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1 tbsp chopped fresh chives or parsley (optional)
- Optional: 1 tbsp nutritional yeast for a cheesy flavor
Instructions:
- Bring a large pot of water to a boil. Add cauliflower florets and boil for 10–12 minutes until fork-tender.
- Drain thoroughly and pat dry using a towel or paper towels. Removing excess moisture ensures a creamy mash.
- In a food processor, combine cauliflower, butter, heavy cream, garlic, salt, and pepper. Blend until smooth.
- Taste and adjust seasoning. Add cream cheese if using for extra richness.
- Transfer to a bowl and top with fresh herbs before serving.
Tips & Variations:
- No Food Processor? Use a potato masher or immersion blender, though the texture will be more rustic.
- Make Ahead: Store in the fridge up to 3 days; reheat gently on stovetop with a splash of cream.
- Dairy-Free Option: Swap butter for ghee or coconut oil, and use unsweetened coconut milk instead of heavy cream.
- Flavor Twist: Add roasted garlic or 1 tsp of truffle oil for a gourmet finish.
Why It’s Great for Keto:
Cauliflower is naturally low in carbs and high in fiber, making it a staple for keto meal planning. The added fats from butter and cream help meet your macro goals while providing satiety and satisfying your cravings for comfort food without spiking blood sugar.
FAQ:
Q: Can I freeze cauliflower mash? Yes, store in an airtight container and freeze for up to 1 month. Thaw in the fridge and re-blend or reheat with cream.
Q: What’s the best substitute for heavy cream? Full-fat canned coconut milk or a blend of almond milk and olive oil works well for a dairy-free option.