Before I started the keto diet, I used to eat potatoes a lot because I loved them. When I started the keto diet I had to let go of potatoes because they are high in carbs. I still cook them though because my family loves them but as for me I had to look for alternatives. I thank God for cauliflower and turnips  because these are the vegetables close to potatoes both in taste and texture. Cauliflower and turnips are low in carbs and easy to cook just like potatoes. You can also serve these two vegetables with any dish you can serve with potatoes. Did I mention that you can even make french fries with turnips. I have a recipe here on the blog on how to make keto baked turnip fries, you should try it.

Cauliflower is a versatile vegetable. I make a lot of dishes with it. My favourites are;

keto cauliflower ‘potato’ salad,

keto cauliflower and bacon casserole and today’s recipe keto mashed cauliflower. Mashed cauliflower is  healthy, low carb and creamy. It is easy to add flavour to mashed cauliflower by playing around with different herbs. I like to keep mine simple, I only add rosemary and black pepper.

Mashed cauliflower needs very few ingredients which can be easily found in the kitchen. It is an easy recipe to twist as well according to the ingredients you have. In this recipe, I used only 5 ingredients which are;

Cauliflower – low carb substitute for potatoes. 

Butter – adds flavour and makes the mash creamy. Ghee or olive oil can be used.

Rosemary – adds flavour. Thyme or other herbs can be added.

Salt – for flavour

Black pepper – adds flavour. White pepper or onion powder can be used.

If the mash is too thick, sour cream, coconut milk, heavy cream or mayonnaise can be added.

When I am making mashed cauliflower I want the texture to be creamy and fluffy just like mashed potatoes. I don’t want mashed cauliflower which is so thin or runny. Cauliflower and spaghetti squash have or absorb a lot of water during steaming or boiling. To make them dry, the water needs to be squeezed out. This is what I do when I am making keto spaghetti squash hash browns.

Removing excess moisture from the cauliflower is easy. A strainer can be used, a cauliflower is put in a strainer and use the back of a big spoon or a cup to push down the cauliflower until all water is drained. Another method is to put the cauliflower in a clean kitchen towel, make a ball and twist to squeeze the excess moisture. 

How to make mashed cauliflower?

Start by cutting the cauliflower head into florets. Add to a pot of boiling salted water, reduce heat and let it simmer for 12-15 minutes or until soft. Drain water and strain to remove excess moisture. Put the cauliflower, butter, salt, pepper and rosemary in a blender or food processor. Pulse until nice and smooth and serve. Garnish with herbs or spring onion. Butter can also be added on top of the mashed cauliflower. If you want to serve your cauliflower hot, you can microwave it before serving.

Alternatively, when there is no blender or food processor a fork or a potato masher can be used. Cook cauliflower until soft, drain water and return the pot on a stove top on medium heat. Mash with a fork or potato masher for at least 2 minutes to get an excess moisture out. Add the remaining ingredients and mash until desired consistency is reached. If it is too thick add sour cream or coconut milk. Garnish and serve.

I like to serve my mashed cauliflower with gravy, 

keto pork chops 

keto ginger steak 

keto beef and spinach stew

keto cucumber salsa.

Other recipes to try;

keto ranch dressing

homemade mayonnaise

Ingredients For Mashed Cauliflower Recipe

1 head cauliflower

2 tablespoons butter

1 teaspoon salt

½ teaspoon rosemary

¼ teaspoon black pepper

Method For Mashed Cauliflower Recipe

1. Cut the cauliflower head into florets. Put the florets in a pot with boiling salted water and cook for 12-15minutes or until soft.

2. Remove from the pot and squeeze out as much moisture as you can then add to a blender or food processor.

3. Add butter, salt, pepper and rosemary. Pulse until smooth and creamy. 

4. Serve and garnish as desired. 

You can watch how to cook cauliflower mashed potatoes here


• For thick, creamy and fluffy mashed cauliflower remember to drain excess moisture.

• If the texture is too thick add sour cream, coconut milk, Mayonnaise or heavy cream.

• When you don’t have a blender or food processor use a fork or potato masher.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s