Can a Cheesy Low Carb Cauliflower Mash be better and more delicious than mashed potatoes? It sure can! This creamy cheese cauliflower mash is made with gruyere cheese, roasted garlic, rosemary, heavy cream and butter. How can it not be better?
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I loved mashed potatoes but as a diabetic I need to seek out an alternative that won't spike my blood sugars but still tasted just as good, like this keto mashed cauliflower.
After experimenting with several variations I settled with this version of keto cauliflower mashed potatoes because it's super simple to make and is just as good, if not better than the usual mashed potatoes. This healthy mashed cauliflower recipe goes great with thanksgiving turkey or my Ginger Braised Chicken Thighs.
More cauliflower keto recipes you might enjoy
🥘 Ingredients Used
I used a head of cauliflower for this mashed cauliflower recipe along with the following:
- Gruyere Cheese: gives it a reich, creamy, nutty and salty flavour and is one of my favourite cheeses next to Comte
- Roasted Garlic: roasting the garlic removes the pungent flavours and bring out the nuttiness.
- Rosemary: a little rosemary goes a long way giving this dish a peppery woodsy flavour
- Heavy Whipping Cream: adding more creaminess to this recipe making it extra rich
👨🏻🍳 Steps to make this recipe
How to make cauliflower mash?
STEP 1: Cut the tips off of 4 garlic cloves and wrap them in tinfoil with a teaspoon of olive oil and a dash of salt and pepper. Roast in the oven on a baking sheet at 300°F for around 40 minutes. Once removed from oven allow to slightly cool before squeezing the garlic out of the skin for the mashed cauliflower.
STEP 2: Bring a large pot filled with water to a boil and place bite sized cauliflower florets in the water. Allow to boil for 20 minutes or until fork tender. Strain cauliflower and then place back in the pot with 2 tablespoons of butter.
STEP 3: Add the heavy cream, rosemary, salt, gruyere cheese and roasted garlic. Mash until creamy and smooth.
STEP 4: If any remaining moisture allow to evaporate by cooking on medium heat for a few minutes. Add more cheese for the desired consistency. Place in serving dish and top with a drizzle of olive oil, chopped parsley and chili pepper flakes.
👨🏻🍳 Substitutions and Variations
There are many variations of mashed cauliflower:
- Vegan and Dairy Free - vegan butter and coconut cream can replace the dairy in this recipe
- Fried - allow the mash to cool and roll into 2 inch balls, dredge through some pork rind crumbs and air fry for 10 minutes
- Pesto - add a tablespoon of pesto to the mash to give it a more unique flavour
- Cheese - use your favourite cheese in this dish, cheddar and chives also go well in a cauli mash.
- Roasted Cauliflower - roasting the cauliflower in the oven and then mashing with the ingredients give it more of a nutty flavour profile and is a great alternative to boiling.
- Whipped - for a more cauliflower puree type mash you can whip the cauliflower using an electric mixer
- Cauliflower Rice - If you only have cauliflower rice on hand you can steam the cauliflower rice and then mash with the same ingredients.
This recipe is also Gluten Free.
♨️ Top tips and serving suggestions
Top Tip: Don't overcook the garlic as it will burn and not be creamy
- Serving: serve with your favourite main dishes like turkey thanksgiving, as a side to a juicy steak or any cut of grilled meat.
- Toppings: top with a drizzle of olive oil, parsley and chili flakes. Alternatively you can top it like a baked potato with sour cream, chives and bacon. Give it some italian flavours and add grated parmesan and oregano.
- Storage: you can store the mashed cauliflower in an airtight container in the fridge for up to 3-4 days. Freeze for up to a month.
🥣 Equipment used to make
Equipment I used for this dish were a large pot for boiling the cauliflower. I also used a potato masher to mash the cauliflower.
💭 Frequently asked questions
If you did not strain the water enough or added too much liquid the mash may turn out watery. To compensate allow to cook on medium to allow to evaporate. You can also add more cheese and spice to help dry it out a little more. Some grated parmesan or cream cheese will help thicken it up as well.
This cheesy low carb cauliflower mash recipe has 97 calories per serving.
This recipe has 4g of total carbs and 2g net carbs per serving. Therefore, this recipe may be an ideal option for diabetics or people who follow a keto or low carb way of eating.
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Recipe Card
Easy Low Carb Cauli Mash
RECIPE VIDEO
Equipment
Ingredients
- 1 medium head of cauliflower
- 4 garlic cloves
- 1 teaspoon olive oil
- dash salt and pepper for garlic
- 2 tablespoon butter
- 2 tablespoon Heavy Whipping Cream
- 1 tablespoon minced rosemary
- ½ teaspoon salt
- ½ cup gruyere cheese shredded
olive oil, parsley and chili flakes for garnish
Instructions
- Cut tips off of the garlic cloves and place in tinfoil with olive oil and a dash of salt and pepper. Roast in the oven on a baking sheet at 300°F for 40 minutes.
- Add cauliflower bite sized pieces to a large pot with boiling water. Allow to boil for 20 minutes or until cauliflower is fork tender.
- Remove cauliflower from pot and strain the water out. Return pot back to stove and melt the butter on low/medium heat.
- Transfer cauliflower back to the pot with the remaining ingredients. Using the tip of a paring knife remove the garlic cloves from their skin and place in the pot.
- Mash with a potato masher until creamy and smooth.
- Transfer mash to serving dish and garnish with a drizzle with olive oil, chopped parsley and chili pepper flakes.
- (Refer to the detailed video instructions below if further clarification is needed)
Notes
- Don't overcook the garlic as it will burn and not be creamy inside
- Toppings: top with a drizzle of olive oil, parsley and chili flakes. Alternatively you can top it like a baked potato with sour cream, chives and bacon. Give it some italian flavours and add grated parmesan and oregano.
- Storage: you can store the mashed cauliflower in an airtight container in the fridge for up to 3-4 days. Freeze for up to a month.
Important Information
For more information, tips and variations please review the recipe video and content above and below the recipe card.
Updates and Revisions
If the video and recipe card differ, follow the recipe card for the latest ingredients and instructions.
Nutritional Information
Nutrition info is estimated and varies by ingredients, measurements, and portions.
Nutrition
🌡️ Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more food guidelines
Audrey says
This is a great cauliflower mash recipe!! YUM
Oscar Chimenti says
Thank you Audrey.
Kayla DiMaggio says
This low carb cauliflower mash is delicious! Perfect just in time for Thanksgiving!
Oscar Chimenti says
Yes, goes well with Thanksgiving dinner
Amy Roskelley says
YUM! You had me at CHEESY!