Creamy Cauliflower Mash
I’d like to thank the cauliflower gods for this one because never in my wildest dreams could I have imagined what I’m about to share with you. I have created the smoothest creamy cauliflower mash out there and it come’s with a side of keto gravy! Over the past few months I’ve had to correct Matthews lumpy cauliflower mash dozens of times, so trust me, I know what makes the difference between mediocre and perfection.
The process of creating this delicious side dish is similar to mashed potatoes, but without the hard parts! You’ll simply throw the cauliflower into a processor after boiling and blend until silky smooth! It’ll be the easiest dish to make this year and the biggest hit at the Thanksgiving table!
What Sets This Cauliflower Mash Apart?
Nutrition: Let’s get right down to business. The macronutrient we all focus on most as keto-ers is carbs, specifically net carbs. Net carbs is the overall carbs minus the fiber. One cup of cauliflower has 6 net carbs while one cup of potatoes has 22 net carbs. Astonishing, I know. If you opted for the potatoes you’d be over the standard ’20g of carbs or below’ daily intake. So nutritionally, cauliflower mash is your best bet!
Mouth Feel: The cauliflower mash is not only creamier, but absorbs and blends the flavors of each individual ingredient perfectly. You get hints of rosemary, garlic and parmesan with each bite you take and the lightness in weight prevents the dreaded heaviness in your belly you would normally get with potatoes.
When it comes to mashed potatoes the starchiness of them makes it harder to get a perfectly distributed flavor. After a lot more salt, however, the potatoes come to life. But, while satisfying your tastebuds they wreck havoc on your abs!
Keto Gravy Time!
We have also made a keto gravy to pour on top of the mash. It’s one of our simplest and quickest recipes to make, and tastes just as great atop a slab of turkey. You are not going to want to celebrate Thanksgiving this year without this gravy at the dinner table!
Looking for more holiday keto action? Check out our Pecan Pie and Green Bean Casserole Recipes!
Creamy Cauliflower Mash and Keto Gravy
Ingredients:
Creamy Mash Cauliflower
- 5 cups cauliflower chopped
- 1/4 cup Heavy Whipping Cream
- 3 tbsp Butter
- 5 cloves garlic minced
- 2 tsp Dried Rosemary
- 3 tbsp parmesan
- 1/2 tsp pepper
- Pink Himalayan Salt (to taste)
Instructions:
- Chop up 5 cups of raw cauliflower.
- Bring pot of water to a boil (enough to cover all the cauliflower), add the cauliflower and boil for 15 minutes or until tender.
- Drain cauliflower and place in processor.
- Cook butter, garlic and rosemary in a saucepan over medium heat until fragrant.
- Add melted butter, garlic and rosemary to processor and pulse several times until well combined.
- Add cream, parmesan, salt and pepper to processor and process until smooth and creamy.
- Taste for salt level. Serve warm and enjoy!
Notes
Creamy Cauliflower Mash and Keto Gravy
Ingredients:
Gravy
- 2 cups Stock/Drippings (you can use both or either)
- 1/2 cup Heavy Whipping Cream
- 4 tbsp Butter
- 1 tsp pepper
- 1/2 tsp xanthan Gum
Instructions:
Gravy
- Combine cream, butter, broth/drippings in a sauce pan over medium high heat.
- Bring to boil and then reduce to simmer for 10-15 minutes.
- Add xanthum gum and pepper.
- Stir until gravy thickens and reduces down to consistency of your liking. Enjoy!
Notes
Written by
Megha Barot
Megha has always been a passionate cook, but she took this to a new level after starting her keo journey in 2015. She loves creating new recipes and producing educational content for KetoConnect, which she co-founded in 2016 with Matt. Her passion for healthy eating and personal development continues to thrive. She's the proud mom of two awesome kids.
Sounds great, but PLEASE stop recommending the use of xantham gum! It is a known bowl/gut irritant, and is responsible for numerous digestive issues!
Hi, I was wondering if you made the gravy? I definitely want to try it out, but I have to agree with what you said about being an irritant to the gut. I have hashimotos disease and would never use the xantham gum. Would you suggest something else? Thanks for you time.
KB
Some people use Arrowroot powder although we do not have experience with it.
This is delicious! Thank you!
Thank you! I’m gonna enjoy this dish!
One suggestion, strain cauliflower in a colander or
strainer. While still in strainer, mash with a smaller
bowl to force as much liquid out as possible. Makes
It so much fluffier.
Thank you so much for this wonderful and tasty recipe. I only made the cauliflower mash so far, but it is amazing. I used it for low carb meal prep with chicken and broccoli. Its still amazing the next day heating it up in the microwave. I will definitely post this on my blog http://www.bavariston.com
This is a perfect taste for mashed potatoes with gravey. My husband who is not on a diet or healthy eater even said the same thing. We will try more of your cauliflower recipes. Thank you.
I did not make the Califlowerf mash, but I made fried pork chops with coconut flour and then made the gravy to pour over my pork chop. The gravy was simple to make with just a few ingredients , but absolutely delicious! thank you so much! I feel so satified as I have been missing something fried with gravy on it.
Hello! I am so excited to try this recipe. I tried the cauliflower mac and cheese the other day and OMG! I understand why Megha was eating right out of the pan now! ? For this recipe specifically, there are four servings… so does that make four, one cup servings? I just want to make sure the nutritional info and my servings match up. Thank you both!
We usually just make a whole batch and divide it into 4 servings so we’re not sure the exact volume of 1 serving. It’s probably just under 1 cup.
Can you cook the cauliflower in a double boiler instead of boiling it in water before you put it in the food processor? Maybe it wouldn’t be watery that way.
Yes, you absolutely can!
I made this for supper this evening. It was really good! Thanks for sharing the recipe!
Glad you liked it Mary!
Could I roast the cauliflower in foil to soften? Not looking forward to ringing out water.
Ya, you could try that. It’s not something we’ve tried before for this recipe so we’re not sure exactly how it will come out.
Hi,
It would be helpful if we know the quantity of cauliflower in pounds or Ounces. The recipe looks good. Can’t wait to try it.
i agree. your recipes are fantastic but i wish they were in grams or ounces instead of cups. especially with things like cauliflower, it is hard to gauge what a cup is. Is the cauliflower riced and you’re measure 5 cups of riced cauliflower?
5 cups chopped. We’ll work on getting better with the measurements.
These are so delicious. Making them for a second time tonight. I am going to steam them this time to avoid the extra water.
Thanks for a great recipe.
Can substitute the cream with a non dairy product lactose intolerant
You can omit the cream and add more butter. Assuming you can have butter?
You can also use just a tablespoon or two of olive oil and some salt and pepper. Looks, feels land tastes like mashed potatoes.
I have tried many variations of cauli mash, but this sounds wonderful. I will be trying soon.
Just as a suggestion to those that are having an issue with left over water in the cauliflower,causing your mash to become runny. If you will put it back in your pot after it comes out of the food processor you can cook it down a bit to remove any extra liquid that might have hung around. It also adds a bit of flavor to the butter. It’s just another flavor profile to work with.
Also, a suggestion for thickening the gravy for those who are unable to find xanthan gum, you could try using cream cheese as a thickening agent.
Thanks for all the great tips Danielle!
Hi is there any nutritional information for this recipe?
Yes, it’s listed at the bottom of the post right above the ingredients.
This recipe is incredibly delicious! I could eat the entire bowl! I made it for the 3rd time tonight with left over roasted cauliflower. The roasted flavor took it to the next level!
My husband and I started Keto a little over a month ago and several of your recipes have become staples in our house. So, thank you, and keep em coming!
Christy
Thanks Christy! Glad you’re enjoying everything!
Do you have to squeeze out the water from the cauliflower? I would like to find away around having to do that but every time i haven’t squeezed it to smitherings I end up with watery mashed cauliflower. Have you had this issue.
Ya you pretty much have to. You could try using pre packaged cauliflower rice and might have better results.
Could you steam the cauliflower to reduce the “watery texture” so you wouldn’t have to squeeze out the water?
On Low carb friends message boards there was a reference to adding oat fiber to the cauliflower mixture. That sounded to me like it would firm up the end result.
Interesting. That’s something we could try in the future. Thanks!
If you can handle slight addition of carbs, you could add a tablespoon of instant potato flakes. Or, a tsp or so of coconut flour would soak up some liquid.
bake your cauliflower, that way no extra water in it!
Try steaming the cauliflower, it will be much dryer.
Try steaming the cauliflower- works fab and isn’t so soggy. I use an immersion blender too with great results.
I bought a dollar store steamer bowl. The lid has a small flip lid in center. I don’t use any water just open lid and microwave the cauliflower. It’s not watery at all this way.
Steam the cauliflower, drain out the water and let all the steam out before mashing – very important. Steam is water. ? I even turn the heat back on and toss them around a bit to dry them off, then add butter and use an immersion blender right in the pan. Never have to squeeze them out. Immersion blender works best in a smaller pan with higher sides.
I don’t have a processor could I use an immersion hand blender instead?
Do you have a normal blender? That would most likely work! Not sure about the immersion hand blender, but i’d say give it a go in a shallow bowl so it doesn’t splatter!
An immersion hand blender works great and saves on clean up by not having to get out the food processor. I use it right in the pan I
cooked the cauliflower in.
Both of those are very irritating to the intestines. Act as sort of a detergent in the intestines. Not good.
Hi Yvonne! Yes, unfortunately, both can be result in digestive issues. Hopefully you didnt have any terrible issues this thanksgiving! Thanks for reaching out!
Hi there – Im in Australia. I can’t seem to get Xanthum Gum at Woolworths or Coles. Is there something else I can use?? Regards, Karen
We’ve never tried either but “Agar Agar” and “Guar Gum” are able to be substituted for xantham gum in most thickening applications!
Hey Matt how long will these keep in the refrigerator?
Up to a week should be fine!
TRY Wringleys gum when it comes back…H
Both Coles and Woolworths have Xanthan Gum listed if you do a web search.
Hey Karen, Im in Oz too (Melbourne) Health food shops have Xanthum gum.
🙂
jo x
Hi, I live in Cobar – outback NSW and I found some at a health food store.
Hi Im Australian and living in Australia I puchased my Xantham Gun at the health food store.
Good luck.
You can order it from Amazon
mrsdupin@yahoo.com
I got Mine from Amazon
I made this without the gum and it was delicious, just simmer for a little longer.