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–+ servings

Keto Mashed Cauliflower

Darlene W.
Offer your family a delicious "keto-friendly" and healthier option to mashed potatoes, which is a starch and eventually turns into sugar within your body. Keto Mashed Cauliflower is a delicious alternative. Cauliflower, is classified as a cruciferous vegetable, which makes it great for those doing the keto way of eating (woe). It can be made the same way as mashed potatoes.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Side Dishes
Cuisine American
Servings 4 people
Calories 178 kcal

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Useful Kitchen Equipment for Creating Your Masterpiece:

Food Processor
Saucepan/Steamer, large

Ingredients
  

  • 1 Cauliflower, large (cut into florets)
  • 1 tsp Olive Oil
  • 3-4 Garlic Cloves (roasted)
  • 2 tbsp Unsalted Butter (softened)
  • 2 tbsp Cream Cheese (softened, cut into chunks)
  • ¼ cup Parmesan Cheese (shreaded)
  • ¾ tsp Sea Salt (to taste)
  • Chives (optional, for garnish)

Instructions
 

  • Pre-heat oven to 350 degrees.
  • Prepare garlic by placing the cloves into a piece of aluminum foil, then drizzle the garlic with the olive oil. Close up the garlic cloves foil packet and place it in the pre-heated oven.
  • Roast the garlic in the oven for 10 minutes, then remove and set aside for later.

OPTION 1 - MICROWAVE METHOD:

  • Place the cauliflower florets into a large bowl with 1/2 cup water. Cover the top with a microwaveable lid.
  • Microwave for 10-15 minutes, until very soft and mushy. Drain and pat dry.

OPTION 2 - STEAM METHOD:

  • Fill a large saucepan or pot with enough salted water to come right below a steamer basket fitted over it. Bring the water to a boil.
  • Place the cauliflower florets into the steamer basket and fit on top of the pan of boiling water. Cover the pan with a lid.
  • Reduce water to a simmer and cook, covered, for 10-15 minutes, until cauliflower is very soft and mushy.

MAKE THE MASHED CAULIFLOWER:

  • Place the cooked cauliflower, roasted garlic (skins removed), butter, cream cheese, parmesan cheese, and salt into a food processor. Puree for 1-2 minutes, until completely smooth.
  • Adjust salt to taste.
  • Garnish with chives if desired. You can also drizzle some melted butter on top if you so desire.

Nutrition

Serving: 0.5cupCalories: 178kcalCarbohydrates: 8.8gProtein: 8.3gSaturated Fat: 11.6gFiber: 3.1gSugar: 3.2gNet Carbohydrates: 5.7g
Keyword easy keto recipe, healthy foods, keto vegetables
Tried this recipe?Mention @wholesomeketolifestyle or tag #wholesomeketolifestyle!
Although this website attempts to provide accurate nutritional information, the information should only be considered an estimate. Varying factors such as different product types, different brands, etc. can change nutritional information. We encourage and recommend to you, as a consumer, to read all labels to make sure the ingredients fit your dietary needs, as well as to calculate your own nutritional information as a double check.