Can you have mashed potatoes on keto diet? Potatoes are not keto-friendly, unfortunately. However, there is one vegetable that can substitute potatoes and it tastes 99% like potato mash if done right! Let’s make the creamiest and tastiest keto cauliflower mash!
Here is the Keto Cauliflower Mash recipe for you. If you want to know more about the secrets of how to make amazingly tasty keto mashed potatoes, check my notes below the recipe card.
How to Make the Creamiest Keto Cauliflower Mash
Course: Keto Lunch and Dinner RecipesCuisine: American, Keto DietDifficulty: Beginners4
servings15
minutes10
minutes277
kcal3
grams25
minutesCan you have mashed potatoes on keto diet? Potatoes are not keto-friendly, unfortunately. However, there is one vegetable that can substitute potatoes and it tastes 99% like potato mash if done right! Let’s make the creamiest and tastiest keto cauliflower mash together!
Here is the Keto Cauliflower Mash recipe for you. If you want to know more about the secrets of how to make delicious keto mashed potatoes, check my note below the recipe card.
Total carbs: 6g
Fiber: 3g
Net Carbs: 3g
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Ingredients
1 medium 1 medium Cauliflower (500g)
4 tablespoons 4 tablespoons Salted Butter (60g)
3/4 cup 50 g Grated Cheddar Cheese (50g)
1/4 cup 60 Double Cream/Heavy Whipping Cream (60ml)* (see notes)
Directions
- Boil about 2 litres of water or just about enough to cover the cauliflower.
- Add the cauliflower to the boiling water for about 10 minutes or until it is soft. You can use something sharp to check like a knife. It should be soft to the touch.
- Drain the water when ready and place on top of a paper towel. Leave to dry for about 10 minutes. This is very important. If the cauliflower is too wet, the keto cauliflower mash will be watery.
- When the cauliflower is dry, place it in a bowl and add the rest of the ingredients. You can use a potato masher or food processor if you can. The food processor will speed up the process and make it much smoother than the potato masher.
- Mash the mixture until it is smooth and creamy. Season to taste with garlic, salt and black pepper if you like (optional).
- Optional: garnish with fresh or dry parsley. Enjoy!
Equipment
Multicolor Silicone Spatula SetMulticolor Silicone Spatula Set
Measuring cups and magnetic measuring spoons setMeasuring cups and magnetic measuring spoons set
NutriChef NCFP8 Ultra Quiet 600 Watt Powered Electric ProcessorElectric Processor Blender
Recipe Video
Notes
- You can season with salt, black pepper and garlic if you like.
- See below for more details on how to make the creamiest keto mashed potato.
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Nutrition Facts
4 servings per container
- Amount Per ServingCalories227
- % Daily Value *
- Total Fat
21g
33%
- Total Carbohydrate
6g
2%
- Dietary Fiber 3g 12%
- Sugars 3g
- Protein 6g 12%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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How to make the creamiest keto cauliflower mash?
Keto cauliflower mash can tastes as good as potato mash or even better if done right. Here are my tips for you on how to make it tasty as well as a couple of ideas about what you can have it with.
First, let’s start with boiling about 2 litres of water or just about enough to cover the cauliflower.
Add the cauliflower to the boiling water for about 10 minutes or until it is soft. You can use something sharp to check like a knife. It should be soft to the touch.
Drain the water when ready and place it on top of a paper towel. Leave to dry for about 10 minutes. This is very important. If the cauliflower is too wet, the keto cauliflower mash will be watery.
Tip: if the cauliflower is too cold when it is dry, you can warm it up in a microwave for 30 seconds on the hob for a couple of minutes.
When the cauliflower is dry, place it in a bowl and add the rest of the ingredients. You can use a potato masher or food processor if you can. The food processor will speed up the process and make it much smoother than the potato masher.
Mash the mixture until it is smooth and creamy. Season to taste with garlic, salt and black pepper if you like. These are optional as the cheese can be perfectly enough for saltiness.
Tip: using the double cream/heavy whipping cream will help the keto mash to thicken. You can add even more if you want.
Optional: garnish with fresh or dry parsley. Enjoy!
What to have keto cauliflower with?
I’ve had mine with keto chicken liver. Yes, yes, yes, I know it sounds yucky, BUT stay tuned for the recipe. I’ll post it next week. And, I’ll mention why I try to have chicken or beef liver once a month – all the health benefits, and might be surprised!
Oh, did I mention, that I’ve used my grandma’s recipe and made it keto! Check it out HERE!
What about sausages and mash? Who doesn’t love sausages and mash?
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