This keto cauliflower mash is better than mashed potatoes. Change my mind. Just kidding – you can’t. A bold claim, but I stand behind it. And believe me, nobody is more surprised than I am at how delicious this low carb cheesy cauliflower puree is!
If you’ve tried keto cauliflower mash or cauliflower puree before and found it lacking, I totally feel your pain!
I’be been on various low carb diets since the 90’s (1990’s – I’m not THAT old), and had heard many people tout mashed cauliflower as an acceptable substitute for mashed potatoes. I’d tried it a few times and always…..meh, not so great.
I think part of the problem for me is that keto cauliflower purees always seem too watery and don’t have that true starchy mouth feel of real potatoes. I had long ago put mashed cauliflower in the category of “better than nothing but nowhere near as good as mashed potatoes.”
Steaming or boiling the cauliflower always ends up in a watery, greyish, flavorless mess. If that’s been your experience, then I’m excited to introduce you to this keto cauliflower mash recipe – where I solved the problem by microwaving the cauliflower uncovered, which concentrates the flavors and also allows a lot of the liquid to evaporate while cooking, leaving you with a much thicker end result.
In addition to the consistency issue, my other problem with low carb cauliflower mash recipes has always been the funky, skunky flavor natural to cauliflower. The addition of a strong Irish cheddar cheese made all the difference! It embraced the funk and transformed it into a complex flavor that I couldn’t get enough of!
The naturally sweet flavor of the cooked cauliflower paired with the extra sharp cheddar in this cauliflower puree made regular mashed potatoes seem boring and one note by comparison. And I’m a person who loves mashed potatoes!
If you’re on the fence, and are worried about being disappointed yet again by another keto mashed cauliflower recipe claiming to replace mashed potatoes, then I implore you to scroll down and the read the comments of all the people who were skeptical at first, but had their minds blown when they gave this cauliflower puree recipe a try.
Then be sure to let us know what you think!
Tips for Making the Best Cauliflower Puree
Be sure to watch the recipe video in this post to see how we do it, and how easy it is – even when making smallish batches.
First, try to choose a head of cauliflower that feels heavy, and has tightly packed florets. If the head is loose and there is a lot of visible stem, you will likely end up with a grainy cauliflower mash from the thick membrane on the outer stem. If using stems and they seem thick, peel them with a paring knife to get that membrane off and you will be rewarded with the creamiest cauliflower puree of your life.
Second, be sure to trim your cauliflower into pieces that are no more than 2 inches in size. If you cook the cauliflower and there are some tiny pieces and some huge pieces, you will inevitably be left with some that are overcooked and shriveled, as well as some cauliflower pieces that are left raw in the middle – that will also result in a grainy puree.
If you can’t get Irish cheddar, a decent brand of extra sharp grocery store cheddar (like cabot or Cracker Barrel) will do – but don’t use the cheapest brand, or anything pre-shredded, or you won’t get nearly enough flavor to balance out your cauliflower mash.
Which Appliance Works the Best
If you read through the comments you’ll find that people did not have great results with blending this cauliflower mash in a food processor. If it’s what you’ve got, then it’s better than nothing, but you’ll find that it will not produce a creamy, smooth cauliflower mash – it’s just not built for that.
My favorite way to make this cheesy cauliflower mash is in my Nutribullet because I can easily shake up the cup to redistribute the cauliflower pieces while blending.
When making larger batches, I have made it in my trusty Blendtec blender (and back in the day my Vitamix) with good results, but it can be annoying to have to remove the lid multiple times to stir the mixture with a spatula to get it to blend. Since we are looking for a nice, thick consistency to our cauliflower mash, we don’t want to add more liquid to make it blend too easily or it will be a very loose puree.
So for that reason my favorite appliance for making this recipe is the NutriBullet, or some other kind of bullet style blender.
More Delicious Cauliflower Mash Recipes
- Bacon & Smoked Gouda Cauliflower Puree
- Cheddar Leek Cauliflower Mash
- Garlic and Chive Cauliflower Mash (Dairy free and SCKC friendly)
- Jalapeno Popper Cauliflower Mash Casserole
- Pepperoni Pizza Cauliflower Mash Casserole
Now you’ve got all of your keto side dishes covered, but if you’re in need of more keto dinner ideas to serve with this cauliflower mash, check out this post of keto dinner recipes next!
Cheesy Cauliflower Mash – Keto, low carb
- Total Time: 17 minutes
- Yield: 2 cups 1x
- Diet: Diabetic
Description
This Keto Cheesy Cauliflower Puree is so thick, creamy, and delicious, you’ll never miss mashed potatoes again!
Ingredients
- 1 large head of cauliflower
- 2 tablespoons heavy cream
- 1 tablespoon butter
- 1/4 teaspoon garlic powder
- 2 ounces Dubliner Irish Cheddar or other sharp cheddar cheese
- salt and pepper to taste
Instructions
- Clean and trim the cauliflower, breaking it into medium sized pieces.
- Place in a microwave safe bowl with the cream and butter.
- Microwave, uncovered, on high for six minutes.
- Add the garlic powder and stir to coat cauliflower with cream/butter mixture. Microwave for another six minutes on high.
- Check that your biggest florets are fork tender, if still hard, microwave another 5 minutes.
- Remove from the microwave and spoon the cooked cauliflower and any liquid into a magic bullet or high speed blender.
- Add the cheese and puree until smooth.
- Season with salt and pepper to taste.
- Prep Time: 5 minutes
- Cook Time: 12 minutes
- Category: Keto Side dish
- Method: microwave
- Cuisine: American
Nutrition
- Serving Size: 1/2 cup
- Calories: 148
- Fat: 11g
- Carbohydrates: 4g
- Protein: 6g
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You can also download all five of my ebooks, loaded with tasty original low carb recipes in a special bundle for just $19.99!!!
Kat says
The cauliflower prices have hiked up like crazy in my city. To the other commenters (and maybe author if time allows!): what do you think could be a good replacement to mash instead of cauliflower for the same nutritional value? Thanks!
Sandra says
Frozen cauliflower is less expensive and works like a charm. I used a 16 ou bag. It was yummy and so easy.
stephanie says
Now that I’ve made this deliciousness several times, I’ve started taking liberties…..
I smash the cauliflower with a whisk and I sorta …. double down on the butter and I’ve taken to adding sour cream as well. The cheddar is the perfect complement to the cauliflower and you’re so right that the combination of all these ingredients rivals the more traditional mashed potato. This dish really holds its own though.
Nicely created, Melissa!!
ron says
What is this microwave BS , I don’t allow one in the house. ? this is not cooking
Tessa says
I don’t have a microwave in my house either. Any other way to make this without need a microwave?
Jude says
Good old fashioned steaming til it’s done.
Wendy says
Absolutely, hands down, THE best EVER!!! And I AM a self proclaimed “authentic mashed potatoes” snob!!!!!! Good job! Perfect AS IS!
Susan LaRiccia says
Made this tonight to have with pot roast. I kept flavor tasting it as I whipped it up in the food processor and I kept saying… too sweet, kind of grainy. But I kept whipping. The final result was a creamy, stands up on its own mashed cauliflower. Yes, on its own, you can taste sort of that its cauliflower. It has a sweet nuttiness to it. But paired up with the pot roast, it is magnificent. It has a heaviness just like real mash potatoes and the mouthfeel is pretty darn spot on. The small cauliflower flavor when eating with a meat and a bit of gravy completely disappear. I’m glad this is the recipe I first decided to try this out with.
Leigh F Martin says
This is absolutely fantastic. Just a little bit of cheese does the trick to cover the cauliflower skunkiness and brings a nutty richness that is sooo satisfying! Served with pan-seared scallops. Delightful!
Brenda says
Best Cauli-mash ever. I was always underwhelmed by most cauliflower mash recipes as I thought they came out too bland and soupy, but this mash stands up! I think microwaving without covering is the key. The strong cheese adds a lot of flavor without overwhelming the taste. I have made this a couple of times now. It doesn’t hurt that it is a breeze to make too.
Brenda says
I forgot to add that I only coarsely chop the cauliflower before microwaving and then use an immersion blender to mash. Works perfectly.
MrsPookieJackjack says
Day 4 on Keto…
Last night while taking a break from cleaning out the pantry and fridge of carb laden leftovers and recovering from the “keto flu” I discovered this recipe. I quickly whipped up a batch. I put the first spoonful in my mouth and my mind screamed, “No! This is bad!!” Then I realized no, it is ohhh sooo gooood! Ate it right out of the smoothie cup. Told my hubbie the next morning and he said, “Great, did you save me any?” Uh, no.
You’ve given me hope that this journey will be a successful one.
Marianne says
I am sorry to piggyback on this comment but I can’t find a way to comment on my own.
THIS. IS. AMAZING.
I am a picky eater and have always struggled with cauliflower. I have cauliflower mash manyv ways and never got past acceptable. This is a great recipe and as easy as it is tasty. Thank you so much for figuring it out and sharing it with me.
Leighellen Landskov says
This recipe is absolute PERFECTION.
Years ago, I tried the Southbeach Diet. And they had a supposed “delicious” mashed potato recipe made out of cauliflower. It was disgusting. And I definitely knew it was NOT mashed potatoes.
Since then, I’ve tried several versions of “faux” potatoes in my quest for health and they have always fallen short. Until now.
This recipe is DELICIOUS. First of all, the texture is right. These really DO come out light and fluffy and creamy. They aren’t grainy or runny or wet like most cauliflower recipes. And the TASTE?!!? Delicious. The Irish cheese really does take out any sour cauliflower taste without the dish being overly gooey or heavy.
I have now made this with both frozen pre-riced cauliflower and with fresh cauliflower I have riced in my blender. Amazingly, they BOTH came out delicious. I think I slightly favor the fresh because it seemed a bit lighter. If using frozen, definitely drain it well after you microwave it.
No matter HOW you make this, it is delicious!! I am officially converted.
Mellissa Sevigny says
Thanks so much Leighellen! I still make this allllll the time and it never disappoints! So glad you loved it too!
Jessica Smith says
How did you cook the frozen riced cauliflower for this?? I have a bag, but I’m nervous!
Katelyn regan says
Made this tonight! Delicious! Reminds me of mashed potatoes. My fiance who doesn’t like veggies even liked this. Great recipe.
Mellissa Sevigny says
So glad it was a hit Katelyn! This is still one of my favorites too!