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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 170 g/ 6 oz
Nutritional values (per about 170 g/ 6 oz)
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.
Instructions
- 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.
- Transfer to the oven and bake for 35-45 minutes flipping and stirring occasionally to prevent burning.
- Once done, transfer the vegetables to a food processor or blender.
- Process with bone broth and the remaining 2 tablespoons of ghee until fluffy and smooth.
- Serve. This low-carb cauli mash will keep for about 5 days in the refrigerator.
Roasted Cauliflower Mash
Step by Step
Ingredients
- 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)
Instructions
- 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.
- Transfer to the oven and bake for 35-45 minutes flipping and stirring occasionally to prevent burning.
- Once done, transfer the vegetables to a food processor or blender.
- Process with bone broth and the remaining 2 tablespoons of ghee until fluffy and smooth.
- Serve. This low-carb cauli mash will keep for about 5 days in the refrigerator.
Nutrition (per serving, about 170 g/ 6 oz)
Calories186kcal
Net Carbs6.2g
Carbohydrates9.4g
Protein3.5g
Fat15.7g
Saturated Fat9.3g
Fiber3.3g
Sugar3.4g
Sodium271mg
Magnesium34mg
Potassium516mg
Detailed nutritional breakdown (per about 170 g/ 6 oz)
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