Cheesy Parmesan Cauliflower Mash

4.4 stars, average of 15 ratings

By Martina Slajerova, updated December 29 20233
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If you're looking for a tasty and satisfying side dish your whole family will love, make this cheesy Parmesan cauliflower mash!

It only takes 15 to 20 minutes to make from scratch and will keep in the fridge for several days. You can serve this cauli-mash with any proteins including roast chicken, salmon, pork chops or steak — the options are endless!

Cheesy Parmesan Cauliflower Mash Pin it Follow us 148.4k

0 days, 0 hours, 10 minutes

Hands-on 10 minutes Overall 15-20 minutes

Serving size about 200 g/ 7 oz

Allergy information for Cheesy Parmesan Cauliflower Mash

✔ Gluten free

✔ Egg free

✔ Nut free

✔ Nightshade free

✔ Pork free

✔ Avocado free

✔ Coconut free

✔ Fish free

✔ Shellfish free

✔ Beef free

Pescatarian

Vegetarian

Nutritional values (per serving, about 200 g/ 7 oz)

Net carbs5.7 grams

Protein9.9 grams

Fat18.9 grams

Calories235 kcal

Calories from carbs 10%, protein 17%, fat 73%

Total carbs9.2 gramsFiber3.5 gramsSugars3.4 gramsSaturated fat11.7 gramsSodium806 mg(35% RDA)Magnesium34 mg(9% RDA)Potassium532 mg(27% EMR)

Ingredients (makes 5 servings)

1 large cauliflower, cut into florets (900 g/ 2 lbs)
³/₄ stick unsalted butter (85 g/ 3 oz)
1 cup grated parmesan cheese or hard cheese of choice (90 g/ 3.2 oz)
1 tsp sea salt, or more to taste
¹/₂ tsp ground black pepper
Optional: fresh herbs of choice

Instructions

Wash the cauliflower and cut into smaller florets. Place on a steaming rack inside a pot filled with about 2 cups (480 ml) of water. Bring to a boil and cook for about 10 to 12 minutes. When done. remove the lid and let the steam escape.
Place the hot cooked cauliflower into a blender and add the butter, grated Parmesan (or any hard cheese of choice), salt and pepper.
Process until smooth and creamy.
Serve, optionally sprinkled with more cheese and fresh herbs of choice.
To store, place in a container and refrigerate for up to 4 days. For longer storage, this mash can be frozen for up to 3 months.

Ingredient nutritional breakdown (per serving, about 200 g/ 7 oz)

Net carbs	Protein	Fat	Calories
Cauliflower, fresh
5 g	3.3 g	0.5 g	43 kcal
Butter, unsalted, grass-fed
0 g	0.1 g	13.7 g	122 kcal
Parmesan cheese
0.6 g	6.4 g	4.6 g	71 kcal
Salt, sea salt
0 g	0 g	0 g	0 kcal
Pepper, black, spices
0.1 g	0 g	0 g	1 kcal
Total per serving, about 200 g/ 7 oz
5.7 g	9.9 g	18.9 g	235 kcal

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Diane Anderson 2 years ago # Reply

I made this exactly to the recipe and it was very good…even my non-cauliflower eating husband enjoyed it. I served it with Marinara Meatballs and the Parmesan complimented the dish perfectly. Thank you, Martina.

Martina @ KetoDiet 2 years ago # Reply

Thank you so much Dianne, I'm glad you both enjoyed!

Jad Harris 2 years ago # Reply

A nice piece of information as well as an informative article in a short time. I tried but I failed, cause that was my first time so now I will try once more. I will try this mash.
Thanks, so nice of you.