Cauliflower Mash Recipe

Say hello to your new favorite simple low-carb side dish.

This cauliflower mash can be served as a base or side to many types of dishes.

Name a protein - it probably pairs beautifully with the neutral yet satisfying profile of this cauliflower. 

How Do You Make Mashed Cauliflower?

To make this simple keto-friendly cauliflower mash you will simply need a steamer or pot of boiling water with a drainer. Then using a food processor to achieve the smooth and creamy mashed cauliflower.

Alternatives could be roasting the cauliflower. Although, more water will be released in the cooking process so more fat would need to be complemented.

Mashed Cauliflower Recipe

Utilizing sweet potatoes is a delicious option to avoid potentially inflammatory corn chips fried in refined vegetable oils and to include another nutrient-rich root vegetable.

Sweet potatoes bring sweetness to contrast the savory toppings. Play with different varieties of sweet potatoes to determine your favorite for this recipe - Japanese, garnet, jewel, purple, etc. For a more mellow flavor, feel free to use organic white or yellow potatoes. I prefer the simple orange variety.

Mashed Cauliflower Ingredients

In this mouthwatering low-carb mashed cauliflower recipe, we are utilising two unique special ingredients. Ghee to provide a stronger richer buttery flavor and also parmesan cheese for added saltiness, nutrients, and creaminess.

If you a more calorie concerned, then using less cheese and ghee and opting for coconut milk could work, or just use less cheese.

IF you have a dairy or lactose intolerance/sensitivity then swap the ghee and cheese for extra virgin olive oil or coconut oil. For an extra touch try using truffle or high-quality truffle oil to provide a nuttiness.

What To Serve With Mashed Cauliflower

I like to serve alongside this mashed cauliflower recipe is a juicy ribeye steak or a rare venison fillet steak with roasted brussel sprouts. Failing that - a baked wild salmon fillet on a bed of fennel with pomegranate seeds would be a worthy main dish.

Cauliflower Mash Recipe

Serves: 6 servings
Prep time: 5 minutes
Cooking time: 30 minutes approx
Skill level: Easy

Cauliflower Mash Ingredients

• 1 head of cauliflower 

• 4 garlic cloves 

• 2 TBSP ghee

• Chunk of parmigiano reggiano cheese - Appro 2 TBSP

• 1 TBSP apple cider vinegar

• 1 tsp whole salt

• Chives for topping 

Optional:
Bone broth, other spices and herbs of choice.

Cauliflower Mash Recipe:

1. Cut the cauliflower into small chunks.

2. Thoroughly boil or steam the cauliflower and garlic cloves until very fork tender.

3. Allow cauliflower to cool partially. In a blender or food processor, combine the boiled cauliflower and garlic with ghee, cheese, and all other ingredients until smooth.

4. If the texture needs thinning, slowly add water or bone broth. Feel free to add other spices to taste.

5. Garnish with chives and other herbs of choice. Tip: top with crispy bacon pieces, extra cheese, or grass-fed butter.

6. Season to taste and serve with your main meal.

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Nutrition facts per serving (based on 6 servings)

Calories: 496
Protein: 5.3
Carbs: 8.3
Fat: 8.9
Fibre: 2.9
Vitamin B1: 0.1mg
Vitamin B2: 0.1mg
Vitamin B3: 0.7mg
Vitamin B5: 1.0mg
Vitamin B6: 0.3mg
Vitamin B9: 83.8ug
Vitamin B12: 0.3ug
Choline: 66.5mg
Vitamin A: 264U
Retinol: 52.8ug
Vitamin C: 72.1mg
Vitamin D: 0.8IU
Vitamin E: 0.3mg
Vitamin K: 23.3ug
Calcium: 119.6mg
Copper: 0.1mg
Iron: 0.6mg
Magnesium: 22.1mg
Manganese: 0.2mg
Potassium: 439mg
Selenium: 0.9ug
Zinc: 0.7mg
Omega 3: 0.1g
Omega 6: 0.1g

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