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?
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.
🥘 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 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.
More cauliflower keto recipes you might enjoy
Roasted Cauliflower with Tahini Cilantro Dressing
Air Fryer Arancini (Rice Balls)
Stuffed Peppers with Cauliflower
♨️ 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.
If you enjoyed this recipe I would love if you would share on social or pin on pinterest.
Easy Low Carb Cauli Mash
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.
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.
This recipe card provides the basic details to make this recipe. For more information, questions or variations please review the content above the recipe card.
Updates and Revisions
If conflicting information between the video and recipe card, the recipe card will always have the most up to date information, ingredients and instructions.
Nutritional Information
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.
🌡️ 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
This is a great cauliflower mash recipe!! YUM
Oscar Chimenti
Thank you Audrey.
Kayla DiMaggio
This low carb cauliflower mash is delicious! Perfect just in time for Thanksgiving!
Oscar Chimenti
Yes, goes well with Thanksgiving dinner
Amy Roskelley
YUM! You had me at CHEESY!
Melinda
What a brilliant recipe! I’m going to fix this with my next pot roast. Love the combination of garlic and rosemary. Thanks for sharing.
Oscar Chimenti
Thank you, it will go really well with a pot roast.
Genevieve
Isn't it wonderful how versatile cauliflower is? A cheesy cauliflower mash sounds like the perfect dish for cozy, chilly fall nights!
Oscar Chimenti
Perfect comfort food.
Jeri
I have just added this to my Thanksgiving menu. My dad is coming and he is a diabetic, so he will love this instead of mashed potatoes. Thanks for the recipe!
Oscar Chimenti
You're welcome Jeri. I hope he enjoys it.
Rob
This is so delicious and a healthier alternative to mashed potatoes.
Jean
cauliflower is always a good choice and healthy too. thanks for the vegan option. excited to make this too.
Oscar Chimenti
Welcome 🙂