Garlicky Mashed Cauliflower puree (Keto)

You know what I absolutely adore? Mashed potatoes – creamy, dreamy, but oh-so-carby. Unfortunately, they can send our blood sugar levels on a rollercoaster ride. As a dedicated meat and potatoes fan, I set out on a mission to find a tasty, low-carb alternative. The first few tries? Well, let’s say they were less than impressive. But I didn’t give up, and now I’ve got a fantastic recipe for garlic mashed cauliflower puree that’s a perfect fit for a keto diet.

But here’s the cool part – not only is cauliflower low in calories, it’s also a nutritional powerhouse. We’re talking potassium, fiber, protein, and a good dose of vitamins C and B6. So, if you’re rocking the low-carb or keto lifestyle, you can definitely make some room for this veggie (in moderation, of course).

And hey, just so you know, this site may earn some commissions from the affiliate links in this post. It’s a win-win!


Cauliflower is significantly lower in carbohydrates compared to potatoes, making it a suitable choice for those following low-carb or keto diets. This helps reduce the impact on blood sugar levels.

Butter adds a luxurious, silky texture to the dish, creating a velvety mouthfeel similar to traditional mashed potatoes.

The cream helps bind the ingredients together, ensuring that the cauliflower puree has a uniform consistency and doesn’t become too dry.

Garlic adds depth and complexity to the flavor of the mashed cauliflower, making it more interesting and satisfying to the palate.

Salt helps balance the flavors in the dish, ensuring that the cauliflower puree is well-rounded and not overly bland. It complements the natural flavors of the cauliflower, garlic, and any other seasonings used.

White pepper’s pale color helps maintain the clean and creamy appearance of mashed cauliflower. This is especially important when you want the dish to have a light and uniform color.

Optional Ingredients:

Let’s talk about some optional ingredients that can take your creamy mashed cauliflower to the next level. These are the little magic touches that let you customize the recipe just the way you like it:

1. Cream Cheese: For a dose of rich flavor and extra creaminess, cream cheese is your go-to. It adds a delightful richness to your mashed cauliflower that’s hard to resist.

2. Sour Cream (or Greek Yogurt): While I’m not the biggest sour cream fan, if you enjoy that tangy goodness on your potatoes, go for it. And if you’re like me, Greek yogurt is an excellent alternative that can add a creamy twist.

3. Olive Oil: Quality matters, so if you’ve got some extra virgin olive oil in your pantry, don’t hesitate to add a drizzle. It can infuse your mashed cauliflower with a hint of Mediterranean goodness.

4. Cheese (Cheddar, Parmesan, or Your Favorite): Let’s talk cheese! Whether it’s the sharp bite of cheddar, the savory parmesan, or any other cheese you adore, a sprinkle on top is always a win.

5. Fresh Herbs (Green Onions, Chives, or Others): Fresh herbs are like the icing on the cake. They bring that burst of color and flavor. Just remember, to keep them looking fresh, add them right at the last moment.

So, feel free to get creative and make this recipe truly your own. These optional ingredients are your secret weapons for a customized and mouthwatering mashed cauliflower experience!

Raw cut up cauliflower in a bowl.

Alright, folks, here’s the golden rule for cauliflower success: Make sure you’ve got those cauliflower florets in nice big chunks. And if you stumble upon some colossal ones, give ’em a friendly split into smaller pieces. This trick ensures that the stems and florets play nicely and cook up just right. It’s like a cauliflower’s secret to easy prep – way easier than peeling and chopping potatoes if you ask me. Another win for the cauliflower team!

A fork holding cooked cauliflower over a pot of cooked cauliflower.

Let’s get cookin’! Start by putting a large pot of water on the stove, crank up the heat, and wait for it to reach a glorious boil. Now, in go the whole cloves of garlic and the cauliflower florets from an entire head of cauliflower. We’re back to boiling, and you’ll want to let it simmer away for about 15 minutes until that cauliflower is tender and just right.

But wait, there’s an alternative! If you’re more of a steaming enthusiast, grab a steamer basket, perch it over your pot of water, and let it do its thing until it starts steaming. Add in the cauliflower, cover it up, and let the magic happen.

And for all the Instant Pot fans out there, here’s a quick fix: add one cup of water along with your cut-up cauliflower, set it for just one minute, and hit that quick-release button.

Now, when the cauliflower is cooked to perfection, you should be able to easily pierce the stems with a fork, and they should hold on tight, just like in the picture. Sometimes they get so tender that they break apart and fall off the fork when you try to snap that perfect foodie photo.

Once it’s done, pour off the water, but here’s a little secret: let them steam right in the pot for a minute or two. It’s like a spa treatment for your cauliflower, getting rid of any lingering surface water.

By the way, I’m all about taming the sharp bite of garlic. So, I like to cook it up. But hey, if you’re in love with the raw garlic vibe, you can always add your fresh garlic later on if you’re feeling it.

And remember, there’s no garlic police here – if you’re not a fan, no worries. You can skip it in this recipe. It’s all about making it your own culinary adventure!

Inside of a food processor with cooked cauliflower, garlic and seasoning.

Once your cauliflower is all cooked up, make sure it’s mostly dry but still piping hot. Now, let’s get creative! Pop them into a trusty food processor along with those aromatic garlic cloves (cooked or raw), a generous dollop of butter, a splash of cream, and a pinch of seasoning – just a sprinkle of salt and a dash of white pepper.

And here’s where things get extra exciting – if you’re in the mood for some cheesy goodness, go ahead and toss in some cheese while your cauliflower is still radiating that wonderful heat. You can also reach for an immersion blender, which works like a charm in breaking down that cauliflower into creamy perfection.

Now, a little side note from my own cauliflower adventures: I’ve tried the old-fashioned hand potato masher, and, well, let’s just say it wasn’t a smashing success. The first time I gave it a whirl, it turned out to be a ‘never again’ moment. But hey, if you’re feeling adventurous, you can give it a shot. Just remember, for it to have a fighting chance, you’ll want to steam that cauliflower until it’s practically falling apart. Take a page out of the potato playbook for that one!

A spoon holding mashed cauliflower.

Fire up that trusty food processor, and let the magic begin. Hit the ‘on’ switch and let it whirr away until your cauliflower transforms into a silky, smooth puree. It usually takes me less than five minutes, and here’s a little tip: around the one-minute mark, I like to pause, give the inside of the bowl a little scrape, and then let that machine work its wonders again.

Now comes the crucial part – the taste test! Grab a spoon, dip it in, and savor the moment. If you feel it needs a bit more salt to tickle your taste buds, go ahead and add a pinch more. Give it a quick pulse to make sure everything’s perfectly blended.

And just like that, you’ve whipped up a fantastic recipe for a healthy and downright delicious side dish that’s definitely not your typical cauliflower pizza crust.

Now, what if you have some of this marvelous mashed cauliflower left? No worries, pop it in an airtight container and tuck it safely in your fridge. It’ll stay fresh and fabulous for up to one week.

Trust me, this mashed cauliflower is a game-changer! It’s as good as mashed potatoes and pairs perfectly with keto-fried pork chops or my keto beef stew recipe.

A spoon holding mashed cauliflower. This is a pin for pinterest.

Thanks for stopping by and surviving this culinary adventure! If this recipe tickled your taste buds and made you chuckle a bit, don’t be shy—spread the joy like butter on a hot biscuit. Share it with your friends, family, or even your pet parrot if they’re into gourmet reading. After all, good food is meant to be shared, and so are the laughs!

A spoon holding mashed cauliflower.

Garlicky Mashed Cauliflower

A simple low carb recipe using cauliflower instead of potatoes.
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Course: Side Dish
Cuisine: American, keto
Keyword: cauliflower, keto, low carb
Servings: 6 servings
Calories: 91kcal
Author: James Strange


  • 1 head Cauliflower
  • 2 Tablespoons Butter
  • 1/4 Cup Heavy cream
  • 1/4 teaspoon salt
  • 1/8 teaspoon White pepper
  • 4 cloves Garlic


  • Bring a pot of water to a boil peel the garlic cloves and cut up the cauliflower.
  • Add the garlic cloves and cauliflower to the pot of boiling water, bring back to a boil.
  • Boil for 15 minutes or until the cauliflower is tender.
  • Drain the water from the cauliflower.
  • To a food processor add the cauliflower, garlic, salt, white pepper, cream, and butter. Process until a smooth puree is formed.
  • You're now ready to serve with your favorite main dish


Calories: 91kcal | Carbohydrates: 5g | Protein: 2g | Fat: 8g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 21mg | Sodium: 158mg | Potassium: 297mg | Fiber: 2g | Sugar: 2g | Vitamin A: 262IU | Vitamin C: 46mg | Calcium: 29mg | Iron: 1mg
Tried this recipe?Mention @james_strange_eats or tag #james_strange_eats
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