Keto Mashed Cauliflower with Garlic & Parmesan
(A Creamy Low-Carb Potato Alternative)
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4-6
Difficulty: Easy
Dietary: Keto, Low-Carb, Gluten-Free, Vegetarian
Equipment Needed:
- Large stock pot or steamer basket
- Food processor or blender
- Strainer
- Cutting board and knife
- Cheese grater
- Alternative: Immersion blender or potato masher
Ingredients:
- 1 large cauliflower head (about 2 pounds/900g), cut into florets
- 1/2 cup (50g) freshly grated Parmesan cheese
- 4-5 garlic cloves, minced
- 2 tbsp (30g) unsalted butter
- 1/4 cup (60g) cream cheese, softened
- 1/2 cup (120ml) low-sodium chicken broth or water
- Salt and pepper to taste
- Optional: 1/2 tsp onion powder
Garnish:
- Fresh chives, chopped
- Parsley, chopped
Method:
- Clean and Prep: Wash cauliflower and cut into even-sized florets.
- Steam: Place florets in steamer basket over boiling broth/water. Cover and steam for 10-12 minutes until fork-tender.
- Garlic Prep: While cauliflower steams, melt butter in a small pan over medium heat. Add minced garlic and cook until fragrant (30-60 seconds).
- Drain: Transfer cauliflower to strainer. Let steam escape for 5 minutes to prevent watery mash.
- Blend: Place cauliflower in food processor with garlic butter, Parmesan, cream cheese, and seasonings. Pulse until smooth and creamy.
Crucial Tips:
- Don’t overcook cauliflower – it should be tender but not mushy
- Let cauliflower drain thoroughly to avoid watery results
- Blend while ingredients are hot for smoothest texture
- Taste and adjust seasonings before serving
Storage & Scaling:
- Keeps in fridge: 4-5 days in airtight container
- Freezes well: Up to 3 months
- To reheat: Warm gently on stovetop or microwave, adding butter if needed
- Recipe easily doubles or halves
Variations:
- Dairy-Free: Use coconut cream and nutritional yeast
- Extra Cheesy: Add 1/4 cup cheddar or mozzarella
- Loaded Style: Top with bacon bits, extra cheese, and sour cream
- Herbs: Mix in rosemary, thyme, or sage for different flavor profiles
Net Carbs Per Serving:
5g (Based on 6 servings)
