Keto Cauliflower Mash
Silky, buttery keto cauliflower mash that tastes like loaded mashed potatoes at just 4.1g net carbs per serving. Roasted garlic, cream cheese, and Parmesan make it rich and fluffy. Ready in 25 minutes total, it's the perfect low-carb side for any dinner.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
This creamy keto cauliflower mash delivers all the buttery, comforting satisfaction of mashed potatoes with a fraction of the carbs. Loaded with roasted garlic, cream cheese, and Parmesan, it's an easy weeknight side that pairs with everything from roast chicken to seared steak.
Ingredients
- 1 large head cauliflower (about 2 lbs), cut into florets
- 3 tablespoons unsalted butter
- 2 oz cream cheese, softened
- 1/4 cup heavy cream
- 1/4 cup grated Parmesan cheese
- 3 cloves garlic, minced
- 1/2 teaspoon fine sea salt, plus more to taste
- 1/4 teaspoon black pepper
- 2 tablespoons chopped fresh chives, for garnish
Instructions
- 1
Bring a large pot of salted water to a boil. Add the cauliflower florets and cook until very tender, 10 to 12 minutes. They should fall apart easily when pierced with a fork.
- 2
While the cauliflower cooks, melt 1 tablespoon of the butter in a small skillet over medium-low heat. Add the minced garlic and cook gently until fragrant and golden, about 2 minutes. Set aside.
- 3
Drain the cauliflower thoroughly in a colander, then let it sit for 2 to 3 minutes to steam off excess moisture. This is key to avoiding a watery mash.
- 4
Transfer the cauliflower to a food processor. Add the remaining 2 tablespoons butter, cream cheese, heavy cream, Parmesan, the cooked garlic, salt, and pepper.
- 5
Blend until completely smooth and fluffy, scraping down the sides as needed, 60 to 90 seconds. Taste and adjust salt and pepper.
- 6
Spoon into a serving bowl, top with the remaining melted garlic butter if any, and garnish with fresh chives. Serve warm.
Tips & notes
- Drying the cauliflower well is the single most important step. For an even thicker mash, press the drained florets in a clean kitchen towel to wring out extra water before blending.
- No food processor? Use a potato masher or immersion blender for a more rustic texture, though it won't be quite as silky.
- Store leftovers in an airtight container in the fridge for up to 4 days. Reheat gently on the stovetop or microwave with a splash of cream to loosen.
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Frequently asked questions
- How many carbs are in keto cauliflower mash?
- Each serving has 4.1g net carbs (6.6g total carbs minus 2.5g fiber), 218 calories, 5.4g protein, and 19.2g fat. This recipe makes 4 servings.
- Does cauliflower mash really taste like mashed potatoes?
- It won't be identical, but with butter, cream cheese, Parmesan, and roasted garlic it comes remarkably close in richness and flavor. The texture is creamy and fluffy, and most people happily swap it in for potatoes.
- Can I make this dairy-free?
- Yes. Swap the butter for olive oil or vegan butter, use a dairy-free cream cheese, replace the heavy cream with full-fat coconut cream, and use nutritional yeast in place of Parmesan. Carb counts stay similar.
