Keto Mashed Cauliflower
Silky, buttery keto mashed cauliflower that tastes just like loaded mashed potatoes at only 4.2g net carbs per serving. Cream cheese, butter, and Parmesan make it rich and fluffy, and it comes together in just 25 minutes total. The ultimate low-carb comfort side.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
This keto mashed cauliflower is the creamy, comforting stand-in for mashed potatoes you've been missing on a low-carb diet. Butter, cream cheese, and Parmesan whip the humble cauliflower into something genuinely rich and crave-worthy.
Ingredients
- 1 large head cauliflower (about 2 lbs), cut into florets
- 3 tablespoons unsalted butter
- 2 ounces cream cheese, softened
- 1/4 cup grated Parmesan cheese
- 2 tablespoons heavy cream
- 2 cloves garlic, minced
- 3/4 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons fresh chives, chopped (for garnish)
Instructions
- 1
Bring a large pot of salted water to a boil. Add the cauliflower florets and cook for 10-12 minutes, until very fork-tender. Drain thoroughly in a colander and let sit 2-3 minutes to release steam.
- 2
While the cauliflower drains, melt the butter in a small skillet over medium-low heat. Add the minced garlic and cook for 1 minute until fragrant but not browned. Remove from heat.
- 3
Transfer the well-drained cauliflower to a food processor (or use a large bowl and immersion blender). Add the garlic butter, cream cheese, Parmesan, heavy cream, salt, and pepper.
- 4
Blend until completely smooth and fluffy, scraping down the sides as needed. For thinner mash, add an extra tablespoon of cream.
- 5
Taste and adjust salt and pepper. Spoon into a serving bowl, top with chopped chives, and serve hot.
Tips & notes
- Drying the cauliflower well is the key to a thick, non-watery mash. For extra insurance, pat the drained florets with a clean towel or pulse them dry over low heat for a minute before blending.
- Make ahead: refrigerate up to 4 days in an airtight container. Reheat gently on the stovetop or microwave, stirring in a splash of cream to loosen.
- For a dairy-free version, swap butter for olive oil, cream cheese for dairy-free cream cheese, and skip the Parmesan; add 2 tablespoons nutritional yeast for savory depth.
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Frequently asked questions
- How many carbs are in keto mashed cauliflower?
- Each serving has 4.2g net carbs (7.2g total carbs minus 3g fiber), along with 218 calories, 5.5g protein, and 19g fat. This recipe makes 4 servings.
- Why is my mashed cauliflower watery?
- Cauliflower holds a lot of water, so the most common culprit is not draining it well. Drain thoroughly, let it steam off for a few minutes, and pat dry or pulse over low heat before blending. Avoid adding too much cream at once.
- Can I make keto mashed cauliflower ahead of time?
- Yes. Store it in an airtight container in the fridge for up to 4 days. Reheat gently on the stovetop or in the microwave, stirring in a little extra cream or butter to bring back its smooth, fluffy texture.
