Keto Mashed Cauliflower Recipe with Cream Cheese (2024)

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5 from 48 votes

This is the best mashed potato sub I have tried. No one will complain when my Keto Mashed Cauliflower with Cream Cheese and Asiago takes that starchy side’s place. Mashed Cauliflower is excellent to serve for weeknight dinners, holiday gatherings, and any other occasion that comes up.

Keto Mashed Cauliflower Recipe with Cream Cheese (1)

I was very excited when Better Homes & Gardens asked me to share a recipe with you. I’ve only been blogging for a little more than a year, and this is my first guest post ever. I still can’t believe it’s onDelish Dish! How cool is that?

I was able to choose anyrecipe on the BHG site to adapt.With Thanksgiving a week away, I decided to take a classic side dish and make it low carb and Trim Healthy Mama friendly. I choseCream Cheese Mashers with Kale Pestoknowing cauliflower would work to replace thepotatoes.

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Free Guide! Feed a Family on a Low Carb Diet

In this free 5-day email series learn all my tips for incorporating a low-carb lifestyle into the life of your family.

We are traveling for Thanksgiving, but I’m hoping my sister-in-law lets me help with Thanksgiving dinner. Besides the turkey, I’m hoping for a few substantial low-carb diet options for the first time.

This keto diet mashed cauliflower is definite. This is the perfect side dish in place of a traditional mashed potatoes recipe. Also in the options are a keto green bean casserole, roasted broccoli, butternut squash, and my keto garlic breadsticks. I might whip up somemini pumpkin cheesecakesto finish off the meal.

I love cooking so much that I end up there no matter where we are for holidays. I elbow my relatives out of the way and plant myself before the stove — half kidding. But at the very least I come armed with appetizers, sides, and pies from my kitchen.

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Ingredients

Cauliflower - I cheat a bit on this step and use steamable bags of frozen cauliflower florets. Just toss them in the microwave and they are ready in minutes. Just drain any excess water. If you want to use fresh cauliflower florets simply steam in a steamer basket until they are fork-tender.

Garlic - Roasted fresh garlic cloves have an amazing sweet mild flavor that shines when used in low-carb cauliflower mash.

Butter - You can use salted butter or unsalted butter since you will be seasoning this to taste anyway.

Cream Cheese - Cream cheese helps keep the cauli-mash thick and creamy.

Asiago Cheese - Asiago has a nice salty flavor but feel free to sub in another firm cheese such as shredded parmesan.

Heavy Cream - This is optional. Use some for a thinner mash or omit it for the thickest mash.

Sea Salt & Black Pepper - You can season to taste with both the salt and pepper.

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How to Make Keto Mashed Cauliflower

Step One: Steam the cauliflower and roast the garlic.

Keto Mashed Cauliflower Recipe with Cream Cheese (5)

Step Two: Puree the cauliflower with the seasonings in a food processor. This is a large batch recipe so this needs to be done in two batches.

Expert Tip: If all you have is an immersion blender or potato masher you can use those but it will be chunky. This keto cauliflower mash recipe works best in a food processor.

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Step Three: Layer the cauliflower puree with the cheese.

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Step Four: Pop the creamy mashed cauliflower recipe into the oven and bake until hot, bubbly, and golden.

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Variations

I used super simple ingredients for my mashed cauliflower. But, because of the versatility, you can add in other ingredients that will add even more flavor and depth to this creamy and magical keto side dish. The best mashed cauliflower recipe is the one you love.

Green Onions - Finely slice and mix in before layering.

Diced Bacon or Pancetta - Add along with the shredded cheese.

Fresh Herbs - Mix chopped chives, rosemary, thyme, or even basil right into the puree.

Rosemary or Parsley - Finely chop and mix into the pureed cauliflower.

Parmesan Cheese - Add along with the shredded cheese.

Cheddar Cheese - Swap cheddar in for the asiago.

Sour Cream - Stir in a spoonful or two of sour cream (or plain Greek yogurt) for a pleasant tang.

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Common Questions

Can I Make Mashed Cauliflower Ahead Of Time

Absolutely! I had made this the day ahead of when I wanted it, and then just reheated in the microwave, or cover with aluminum foil and bake in the oven! Just heat until it is warmed all the way through, and then serve.

It keeps the flavor from day one, so you don't feel it lacks in flavor at all. Keto Mashed Cauliflower reheats very well.

How To Make A Thick and Creamy Cauliflower Mash

I have been making this cauliflower mash for a while now, and I have learned that if you use more florets instead of stems, you will get a creamier texture.I also only use cream cheese and butter and do not add any type of milk or cream.

Can I Roast My Cauliflower Instead of Steaming It

Yes, you are welcome to use roasted cauliflower if you prefer the flavors to roasted. Steaming or microwaving will give you the softest texture, which leads to a creamier texture. But roasting your cauliflower will give your mashed cauliflower more depth in flavor.

How Do You Roast Garlic In Oven

To roast your garlic, you will place your garlic slice head down so that the cloves are exposed. Then drizzle over olive oil and season with salt and pepper. Wrap your garlic in aluminum foil and place it on a baking sheet. Bake for about 30 minutes at 400 degrees. You want to have the garlic soft enough that if you squeeze the bulbs come out easily.

You can make your garlic ahead of time and store it in the fridge. Then warm in the microwave when ready to use it.

Keto Mashed Cauliflower Recipe with Cream Cheese (10)

How Do You Cook Cauliflower To Taste Like Mashed Potatoes

My keto cauliflower mash is going to curb those starchy potato cravings. Take your steamed cauliflower and place it in a food processor. Then add in all other ingredients and blend until nice and creamy. All of the contents might not fit in your processor, so work in batches. Top with your Asiago cheese, and then bake in the oven at 400 degrees, for around 30 minutes. Once it is bubbly and hot, remove and serve.

This recipe right here adds heavy cream, cheese, roasted garlic, and more to add flavor and mimic mashed potatoes and cover up the cauliflower taste. I can't rave enough over this easy and savory dish.

Can You Make This In A Blender

Absolutely. If you don't have a food processor, you are welcome to reach for your blender. Just blend your cauliflower mash to a creamy consistency in small batches, scraping the sides as needed.

What To Serve With Mashed Cauliflower

This recipe is super versatile, and you can pair it as a side dish to so many recipes. Let me share a handful of my favorite pairings for this garlic mashed cauliflower recipe.

  • Sous Vide Pork Tenderloin
  • Keto Parmesan Crusted Pork Chops
  • Ground Turkey Meatloaf
  • Smoked Turkey
  • Keto Mississippi Pot Roast
  • Parmesan Chicken Legs

How do I Store Leftovers?

I place any leftovers we have in an airtight container and toss them in the refrigerator for 3-4 days. Just heat in the microwave or oven when you are ready to eat more of it.

Can You Freeze Mashed Cauliflower

Yes, you can freeze any leftovers you might have. Place them in a freezer-friendly container and then store them in the freezer for up to three months. Thaw in the fridge the night before you want to serve it.

Then warm in the microwave or heat in the oven. If you heat it up in the oven, wrap it in aluminum foil, and heat it until it is cooked through.

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Keto Mashed Cauliflower Recipe

Taryn

This Keto Mashed Cauliflower Recipe with Cream Cheese, Asiago, & Roasted Garlic is a win! So creamy & buttery no one misses the potatoes!

5 from 48 votes

Print Recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Side, Side Dish

Cuisine American

Servings 16

Calories 193.2

Ingredients

  • 40 oz of frozen cauliflower microwaved or steamed until warm
  • 1 head of roasted garlic ***
  • 2 teaspoon salt
  • ½ cup heavy cream OPTIONAL
  • ¾ cup unsalted butter
  • 12 ounces cream cheese softened
  • 1 cup shredded asiago cheese

Instructions

  • Preheat oven to 400. Grease a 2 qt baking dish or extra deep pie plate.

  • Put half of each of the first six ingredients in a food processor (the entire amount will not fit in a standard food processor). Process until smooth.

  • Spoon into the baking dish. Top with half the asiago cheese. Repeat.

  • Bake for 30 minutes or until golden, bubbly, and hot.

Video

Notes

To Make Roasted Garlic: Slice the head down the middle exposing the cloves, drizzle with olive oil, season with salt and pepper, wrap in foil, and bake for 30 minutes at 400. The cloves will soften enough to squeeze out of the bulb. The best part is this reheats well. Feel free to bake it the day before and then just microwave to reheat.

Heavy Cream:When using frozen cauliflower it is watery enough that cream isn't needed. The cream is optional and I tend to only use it when I use fresh cauliflower.

Nutrition

Calories: 193.2Carbohydrates: 5gProtein: 5gFat: 17.8gSaturated Fat: 10.9gPolyunsaturated Fat: 0.7gMonounsaturated Fat: 4.6gTrans Fat: 0.3gCholesterol: 48.6mgSodium: 480mgPotassium: 249.1mgFiber: 1.4gSugar: 2.2gVitamin A: 600.3IUVitamin C: 34.2mgCalcium: 113.3mgIron: 0.4mg

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More Easy Keto Side Dishes

In our home, this recipe for mashed cauliflower has quickly become a family favorite. If you are ready for something unique and different, give this recipe a go. This low carb dish won't disappoint.

Some of my other favorite side dishes to serve for the holidays are:

Garlic & Lemon Keto Broccoli

Keto Butternut Squash Soup

Baked Keto Cauliflower Au Gratin

Keto Caesar Salad

Keto Broccoli Casserole

Dairy-Free Keto Cauliflower Mash

Originally published November 22, 2016. Revised and republished November 9, 2023.

Keto Mashed Cauliflower Recipe with Cream Cheese (2024)

FAQs

How many carbs are in 2 cups of mashed cauliflower? ›

Mashed Cauliflower Nutrition (per cup of mash): Calories: 57, Fat: 0g, Carbohydrates: 11g, Fiber: 4g, Protein: 4g. Recipe Notes: One head of cauliflower makes roughly 2 cups of mash, which only serves about 2 in my household.

How do you thicken mashed cauliflower? ›

You can add a litle softened cream cheese to the pot in the final step and stir until melted. Or you can add a keto thickener like glucomannan or xanthan gum. Be sure to whisk it in well when the mashed cauliflower is hot. You don't need more than about ¼ teaspoon per head of cauliflower.

How to cook Bob Evans mashed cauliflower? ›

Bob Evans Roasted Garlic & Herb Mashed Cauliflower is easily prepared in the microwave - ready to eat in 5-6 minutes.

Why is my cauliflower mash grainy? ›

If the head is loose and there is a lot of visible stem, you will likely end up with a grainy cauliflower mash from the thick membrane on the outer stem. If using stems and they seem thick, peel them with a paring knife to get that membrane off and you will be rewarded with the creamiest cauliflower puree of your life.

Can you eat too much cauliflower on keto? ›

How Much Cauliflower Can You Eat on a Keto Diet? The Harvard School of Public Health recommends that people eat no more than 50 grams of carbohydrates per day while on a keto diet. You can eat up to 900 grams of cauliflower per day when on a ketogenic diet because 100 grams of it only contains 5 grams of carbohydrates.

Do you count cauliflower carbs on keto? ›

Cauliflower has a similar nutrition profile to broccoli. It's also a great cruciferous veggie to choose when you're on keto, says Dixon, as it has 1.5 grams of net carbs per half a cup.

How do you keep cauliflower mash from going watery? ›

How Do You Keep Mashed Cauliflower from Being Watery? If your mashed cauliflower is too watery: Try adding in more cooked cauliflower to offset the liquid. You can also place the pot over medium-low heat and try to cook off some of the excess liquid. Stir frequently to prevent the mash from burning.

Is cauliflower healthier than potato? ›

Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That's why it's popular among the low carb and weight loss communities.

How do you keep cauliflower from getting mushy? ›

If you cut all the way through the floret, you're cutting through the cell structure of the curd — and when you cook it, that part will get mushy. Easier still: Place the larger florets on a baking sheet, sprinkle with a little olive oil and roast them. Michael Marks is the marketing manager for FreshPoint.

Why is mashed cauliflower good for you? ›

Fiber will also help with bowel regularity. This super vegetable also contains numerous vitamins, minerals, and antioxidants which may help decrease inflammation and improve your immune health! Mashed Cauliflower is SO easy to make and requires only 3 ingredients!

Is Bob Evans Mashed Cauliflower healthy? ›

One package of Bob Evans Mashed Cauliflower provides approximately 2.5 full servings of vegetables. The product is made with real ingredients, including milk and butter. Each serving contains 70 calories and 6g of carbohydrates.

Why do you soak cauliflower before cooking? ›

If you're planning to roast the cauliflower whole or slice it into steaks, slice off the thick stem at the base. Drop the whole cauliflower head upside-down into cool, salted water. Let it soak for 10 to 15 minutes to remove dirt, residue and bugs.

What is the white powder on my cauliflower? ›

Symptoms of downy mildew

On seedlings: a fluffy or powdery-white mass of spores on the under surface of brassica seed leaves (cotyledons) followed by black speckling and puckering of the upper surface. leaves prematurely yellow and fall from plants.

How long to boil cauliflower? ›

Cooked cauliflower florets keep their shape best when steamed (5-10 mins) – remember to place them upright in the steamer. It can also be boiled (takes 5-10 mins for florets; around 10 mins for a whole cauliflower). For both cooking methods, test regularly with the tip of a knife to make sure they don't overcook.

Why does my mash taste watery? ›

Too much liquid: This is the most common reason. In the mashing process you may have added too much milk or broth. Boiled too long: Boiling your potatoes for too long can make them water-logged, which (you guessed it) can contribute to runny mashed potatoes.

How many carbs are in 1 cup of Mashed Cauliflower? ›

Nutrition Facts (per serving)
107Calories
7gFat
10gCarbs
5gProtein

How many net carbs in 1 cup of cooked cauliflower? ›

Cauliflower, cooked, boiled, drained, without salt, 1 cup (1" pieces)
Protein (g)1.14
Carbohydrate, by difference (g)2.55
Energy (kcal)14.26
Sugars, total (g)0.87
Fiber, total dietary (g)1.67
34 more rows

Is cooked cauliflower high in carbs? ›

Cauliflower is fat-free and cholesterol-free. And it's low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates and 2 grams of dietary fiber.

Is cauliflower high carb or low carb? ›

“Cauliflower is another vegetable that's low in carbs, but also very high in vitamins and phytochemicals,” Fear says. Add chopped cauliflower to your salads, or top with paprika and garlic powder and roast in the oven. Riced cauliflower also makes a great low-carb replacement for traditional rice.

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