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Creamy Cauliflower Mash

4.4 stars, average of 71 ratings

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Everyone should know how to make the perfect low-carb mash. This recipe uses cauliflower but there are other vegetables great for making mash: turnips, rutabaga (swede), broccoli or even asparagus. To add flavour, you can use all sorts of herbs and spices. Here are some you can try:

  • 1/2 cup shredded cheddar cheese
  • 1/4 cup freshly chopped basil, thyme and oregano
  • 1 tsp smoked paprika + 1/4 tsp cayenne pepper
  • 1/4 cup pesto (your can try my green pesto or red pesto sauces)
  • 1 tsp curry powder + 1/2 tsp turmeric
  • 1 tsp freshly ground ginger + 2 tbsp freshly chopped cilantro

Tip: You can also bake the cauliflower in the oven. To do so, preheat the oven to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional). Place the florets on a baking tray and transfer into the oven. Bake for about 20 minutes. This is a fool-proof method for those who get watery mash. However, if you steam (not boil) your cauliflower, you shouldn't get watery mash.

Hands-on Overall

Serving size about 1 cup, 220 g/ 8 oz

Allergy information for Creamy Cauliflower Mash

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, about 1 cup, 220 g/ 8 oz)

Net carbs7 grams
Protein3.7 grams
Fat28 grams
Calories302 kcal
Calories from carbs 10%, protein 5%, fat 85%
Total carbs10.8 gramsFiber3.8 gramsSugars4.1 gramsSaturated fat16.7 gramsSodium343 mg(15% RDA)Magnesium30 mg(8% RDA)Potassium588 mg(29% EMR)

Ingredients (makes 4 servings)

  • 1 large cauliflower (700 g/ 1.5 lb)
  • 1 small white onion, chopped (70 g/ 2.5 oz)
  • 2 cloves garlic, minced
  • 1/2 cup ghee, butter or lard (110 g/ 3.9 oz)
  • 1/2 tsp sea salt, or more to taste
  • freshly ground black pepper
  • Optional: 1/2 cup cream cheese or soured cream (120 g/ 4.2 oz)


  1. Wash the cauliflower and cut into smaller florets. Place on a steaming rack inside a pot filled with ~ 2 inches of water. Bring to a boil and cook for about 10 minutes. Do not overcook.
    Creamy Cauliflower Mash
  2. Heat a pan greased with 2 tablespoons of the ghee and add chopped onion and garlic.
    Creamy Cauliflower Mash
  3. Cook for about 5 minutes until slightly browned. Keep stirring to prevent burning and take off the heat. Creamy Cauliflower Mash
  4. Place the cooked cauliflower into a blender and add the cooked onion and another 2 tablespoons of butter or ghee. Season with salt and pepper. Pulse until smooth and creamy. Creamy Cauliflower Mash
  5. For an even creamier texture, add soured cream or cream cheese (or skip for dairy-free). Creamy Cauliflower Mash
  6. Place in a serving bowl and add more ghee or butter on top. To store, place in a container and refrigerate for up to 4 days. Creamy Cauliflower Mash

Ingredient nutritional breakdown (per serving, about 1 cup, 220 g/ 8 oz)

Net carbsProteinFatCalories
Cauliflower, raw
5.2 g3.4 g0.5 g44 kcal
Onion, white, fresh
1.3 g0.2 g0 g7 kcal
Garlic, fresh
0.5 g0.1 g0 g2 kcal
0 g0 g27.5 g249 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Total per serving, about 1 cup, 220 g/ 8 oz
7 g3.7 g28 g302 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (20)

Very easy to make. I used leek instead of onion. I did not add the salt/pepper to the mixture, but sprinkled some on top when serving it in the plate. A+, will make again!

Thank you Agha!

If you are missing comfort foods like mashed potatoes, this is a fantastic side dish!  It is easy to make and very flavorful.  
I added a small rutabaga and served it with white truffle-infused oil drizzled on top!

The truffle oil addition sounds delicious!

How well does this freeze?

You can freeze in batches and then leave in the fridge to defrost overnight.

Just made this using sour cream to serve alongside my ribeye with gremolata. Wow! So delicious, just as good as the best mash I've had if not better.

Thank you Dee! 😊

Woww....Delicious. At the beginning I was a little bit skeptical but now, I think it is the best mash. I love this recipe and my family love it too.

Thank you!

Hello, I did this on Saturday with the pulled pork w/bbq sauce and it was just amazing. leftovers today at work and it's better!! thank you

Thank you Javier, glad you like it! It's probably the most common side in my house 😊

Hello, I am just starting to change my diet for weight loss, yet I am also attempting to do a bit of muscle building and development.  My question is I too have hypothyroid, and it is said, practically everywhere, that we are not to eat any broccoili, dark rich green (i.e. Kale, turnip, mustard, cabbage, or collards...even spinach) as it will destroy my levothyroxine meds.  I am told to cook them, but even then to avoid them as much as possible.  What is the real deal regarding these important veggies and hypothyrodism?

Hi Tilli, yes I know what you mean. I used to avoid all cruciferous vegetables but there are several reasons for which these are not an issue. Most of the foods that are classified as goitrogens are also very nutritious and low in carbs, thus perfect for a low-carb diet. So if you eat them in moderate amounts, there is no reason to avoid them and they are beneficial. Cooking or even light steaming significantly lessens the effects of goitrogens. Also, make sure you eat enough zinc and selenium that both support the thyroid function.

Wow, wow just made this. Added some cheese. Yum
I think this has just been added to my culinary skills

I'm glad you liked it Catherine! It definitely goes with cheese too 😊

Instead of using sour cream or butter I use a Tbsp of baba ganoush. Eggplants are high in fiber with only about 3g of the carbs coming from sugar. Is baba ganoush something I can incorporate to a keto/paleo diet? Or is it best avoided?

That's an interesting combination! Baba Ghanoush is fine for keto/paleo (eggplant, tomatoes, onion, olive oil and seasonings). I'll have to give it a try 😊

Hi there, we love cauliflower mash!  Thanks for the new flavour ideas . By the way "burger meat" snuck into the ingreadients list!

Thank you Charmian, I completely missed that! This is what happens when I copy & paste from the style from my previous recipe 😊