Roasted Keto Cauliflower Mash

4.6 stars, average of 26 ratings

Roasted Keto Cauliflower MashPin recipeFollow us 104.6k

Move over cauliflower mash, there’s a better mash in town! This keto roasted veggie cauliflower mash is packed with flavor from roasted cauliflower, caramelized onion, garlic, and thyme plus buttery ghee.

What could be better? This mash goes great with any roasted meats, steak, meatballs, and stews like this Low-Carb Osso Buco or our Instant Pot Red Wine Pork Stew!

You’ll start by slow roasting the veggies, and then give them a whirl in the blender or food processor with a bit of gut-healing bone broth (or chicken stock or vegetable stock if you follow vegetarian keto diet) and more ghee. This mash is rich, comforting, and totally keto friendly. Let us know what you serve it with in the comments below!

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Hands-on Overall

Nutritional values (per serving, about 3/4 cup)

6.2 grams 3.3 grams 3.5 grams 15.7 grams 9.3 grams 186 calories
Total Carbs9.4grams
Net Carbs6.2grams
of which Saturated9.3grams
Magnesium34mg (9% RDA)
Potassium516mg (26% EMR)

Macronutrient ratio: Calories from carbs (14%), protein (8%), fat (78%)

Ingredients (makes 6 servings)

  • 1 large head cauliflower (900 g/ 2 lb)
  • 1/2 medium red onion, cut in wedges (60 g/ 2.1 oz)
  • 6 cloves garlic
  • 2 sprigs fresh thyme
  • 1/4 cup ghee + 2 tbsp, melted and divided (90 ml/ 3 fl oz)
  • 1/2 tsp sea salt, or to taste
  • 1/2 tsp pepper, or to taste
  • 1/2 cup bone broth, chicken stock or vegetable stock (120 ml/ 4 fl oz)

Note: Instead of ghee, you can use duck fat or extra virgin olive oil.

A fun way to learn about healthy low-carb eating!
Take the Keto Diet Quiz
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  1. Preheat the oven to 190 °C/ 375 °F and line a baking sheet with parchment paper. Place the cauliflower, onion, garlic, and thyme on the baking sheet and drizzle with 1/4 cup (60 ml) melted ghee. Season with the salt and pepper.
  2. Transfer to the oven and bake for 35-45 minutes flipping and stirring occasionally to prevent burning. Roasted Keto Cauliflower Mash
  3. Once done, transfer the vegetables to a food processor or blender. Roasted Keto Cauliflower Mash
  4. Process with bone broth and the remaining 2 tablespoons of ghee until fluffy and smooth. Roasted Keto Cauliflower Mash
  5. Serve. This low-carb cauli mash will keep for about 5 days in the refrigerator. Roasted Keto Cauliflower Mash
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Lauren Lester
Creator of Healthful Creative

Lauren Lester

Lauren is a food photographer, recipe developer, and author.

She is the founder of the creative content agency, Healthful Creative. HC specializes in helping food centered brands share their story through recipe development + food photography.

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Comments (6)

Cauliflower mash can made extra fluffy by cracking an egg into it while being processed


Thank you Olga, that's a great tip!


Recipe says 1/4 cup Ghee plus 2 Tablespoons (for later)...However, in directions it says 1/2 cup Ghee and later the 2 T..? I can never get recipe as shown to print? So tired of copying and pasting....What am I not doing?


It is 1/4 cup (60 ml) - the fraction was mistyped (now fixed) in the instructions but is correct in the video, ingredients and in ml. I'm not sure why you can't print because every recipe on my blog can be printed using the "Print Recipe" or downloaded as PDF using the "Download Recipe" option (see below the list of ingredients). I hope this helps!


Omg this twist on cauliflower mash is just amazing, never having plain caulimash again ...
thanks KetoDietAop xx


Thank you Sam, the roasting does make a big difference!