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Roasted Keto Cauliflower Mash

4.8 stars, average of 81 ratings

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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

Serving size about 3/4 cup

Allergy information for Roasted Keto Cauliflower Mash

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
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Nutritional values (per serving, about 3/4 cup)

Net carbs6.2 grams
Protein3.5 grams
Fat15.7 grams
Calories186 kcal

Calories from carbs 14%, protein 8%, fat 78%

Total carbs9.4 gramsFiber3.3 gramsSugars3.4 gramsSaturated fat9.3 gramsSodium271 mg(12% RDA)Magnesium34 mg(9% RDA)Potassium516 mg(26% EMR)

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.


  1. Preheat the oven to 190 °C/ 375 °F (conventional), or 170 C (340 F (fan assisted) 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

Ingredient nutritional breakdown (per serving, about 3/4 cup)

Net carbsProteinFatCalories
Cauliflower, fresh
4.5 g2.9 g0.4 g38 kcal
Onion, red, fresh
0.7 g0.1 g0 g4 kcal
Garlic, fresh
0.9 g0.2 g0 g4 kcal
Thyme, fresh
0 g0 g0 g0 kcal
0 g0 g15 g136 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Beef bone broth, beef stock
0 g0.3 g0.3 g3 kcal
Total per serving, about 3/4 cup
6.2 g3.5 g15.7 g186 kcal

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Lauren Lester
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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 (9)

I really want to try this I am a huge mashed potato fan! Do you think it would be possible to make this from existing cauliflower rice I have? I am thinking to give it a good roast in the pan together with the other ingredients. Thanks so much!


I think that might be fine. If you use cauli-rice, add some vegetable or chicken stock to soften it and then blend until smooth. Just to clarify, roasting gives the mash a slight caramelised flavour. If you prefer a more neutral cauli-mash (still full of flavour!), this is a good recipe to start with: Low-Carb Cauliflower Mash with Roasted Garlic & Thyme


Perfect, thank you so much 😊


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!