A keto cauliflower puree that’s better than mashed potatoes?! A bold claim! But I stand behind it! And believe me, nobody is more surprised than I am!
It’s day five in my week of low carb recipe posts, and my third day of strict low carb eating myself. Yesterday I wasn’t craving carbs, but I felt really foggy and knew I needed something other than protein in order to bounce back. I didn’t want to cheat so I decided to go with the mashed cauliflower, which is on my long list of vegetables that are “legal.”
Now I’ve done low carb diets before, and heard many people tout cauliflower puree as an acceptable substitute for mashed potatoes. I’ve even eaten it a few times and always…..meh, not so great.
I think part of the problem for me is that keto cauliflower purees always seem too watery and don’t have that true starchy mouth feel of real potatoes. I had long ago put mashed cauliflower in the category of “better than nothing but nowhere near as good as mashed potatoes.”
So yesterday I had a brainstorm on how to dry the cauliflower out a bit so the puree wouldn’t be so waterlogged. I cooked the cauliflower in the microwave, uncovered, for five minutes, and then another four – so a total of nine minutes.
I poured a little heavy cream and a tablespoon of butter into the bowl with the cauliflower and tossed them to coat after the first five minutes so they wouldn’t dry out too much.
Well it worked! I put them in my magic bullet and pureed them with a little more butter and cream and some Dubliner Irish cheese and they were amazing! The perfect starchy thick consistency that I had been missing in a keto cauliflower puree recipe!
So good that I tasted them and almost kept eating without taking any photos, reasoning that “I’d just make another batch for pictures later!” I came to my senses and managed to snap a few shots before I finished them off! ha ha! It wasn’t easy to wait though I gotta tell you!
In addition to the consistency issue, my other problem with low carb cauliflower mash recipes has always been the funky, skunky flavor natural to cauliflower. The addition of this cheese made all the difference! It embraced the funk and transformed it into a complex flavor that I couldn’t get enough of! It made regular mashed potatoes seem boring and one note! And I’m a person who loves mashed potatoes!
One last thing of interest – I ate the keto cauliflower puree around 3pm and it was probably about 2 cups worth (1 smallish head of cauliflower). I never ate another thing for the rest of the day, nor did I feel hungry at all. I even made chicken pesto pasta for my husband and son and sat with them chatting at the dinner table while they ate it and never once felt hungry or tempted by the pasta!
This is not normal for me and I credit the high satiety factor of the Keto cheesy cauliflower puree. Had I eaten mashed potatoes in the same way I would have been starving a few hours later for sure!
Maybe there really is something to this whole low carb, high fat thing – it’s an interesting experiment at the very least. An added bonus? The scale showed a 2.5lb drop from yesterday. But even if you aren’t trying to watch your carb intake, you want to make this dish–it will change your mind about Keto cauliflower puree forever!
I bought two heads of cauliflower yesterday and I’m so glad I did because I’ll be eating this for lunch again today! It’s only 9am and I already can’t wait! Yum!
Update – Here’s a 60 second recipe video that shows the process and how easy it really is!
“Better than Potatoes” Cheesy Cauliflower Puree (Low Carb)
- Yield: 2 cups 1x
- Category: Keto Side dish
- Cuisine: Vegetable
Description
This Keto Cheesy Cauliflower Puree is so thick, creamy, and delicious, you’ll never miss mashed potatoes again!
Ingredients
- 1 head of cauliflower
- 2 Tbsp heavy cream
- 1 Tbsp butter
- 2 ounces dubliner or other sharp cheese
- salt and pepper to taste
Instructions
- Clean and trim the cauliflower, breaking it into medium sized pieces.
- Place in a microwave safe bowl with 2 Tbsp of cream and 1 Tbsp of butter.
- Microwave, uncovered, on high for six minutes.
- Stir to coat cauliflower with cream/butter mixture. Microwave for another six minutes on high.
- Remove from the microwave and put into a high speed blender or food processor along with the cheese. Puree until smooth.
- Season with salt and pepper to taste. You can adjust the cream and butter to your preference.
Notes
To see a list of my favorite low carb products and brands that I recommend for sweeteners, flours, etc. you can check out the IBIH Pantry Ingredients Page!
Nutrition
- Serving Size: 1/2 cup
- Calories: 148
- Fat: 11g
- Carbohydrates: 4g
- Protein: 6g
*Update: I made this for lunch and I’m eating it now – bliss! I realized that Dubliner Irish Cheese may not be available everywhere so I made this batch with extra sharp white cheddar and it’s just as yummy! So if you can’t find the Dubliner or just don’t want to pay the extra for it, go for the extra sharp cheddar – easier to find and tastes great!
**2nd Update: I’ve made this cauliflower puree sooo many times now and still love it! Some posters have complained about graininess and that may be from your cheese not melting if your cauliflower is cooling off during the processing time. I’ve been popping it back in the microwave for a minute AFTER I blend everything together and it makes a huge difference. Try it!
***3rd Update: My sincerest apologies to those of you who complained about graininess of the cauliflower mash and I dismissed it as operator error! I made a batch yesterday and it was super grainy no matter how much I cooked or blended it. I’m positive it was from the membrane on the center of the stalk. I bought two at the same time (same brand, likely same farm) and when I checked the second one it had a hard, fibrous outside. I peeled it off and cooked it the same way I always do and it was perfect. Not sure if it’s age or what but next time check your cauliflower branch for a hard outer skin and peel that off before you cook it just to make sure you get the right consistency!
****4th Update: I’ve made some minor changes to the cauliflower mash recipe that represent how I make it for myself now, and it’s a significant reduction in fat and calories from the original. I find I can use much less butter and cream than when I started and I still love the flavor. Also, I’m posting the nutrition data since so many people have been requesting it.
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Kelly Hodgins says
It really is better than potatoes! I used Old Croc Extra Sharp instead of Dubliner.
★★★★★
Mellissa Sevigny says
Love Old Croc!
Rebecca Halliday-Wells says
After many months of trying and eating runny mash, I thought one last try!
I deviated from the recipe slighty as I was in the throws of steaming my cauliflower and getting ready to press the hell out of it! During which time I came across this recipe and instantly yanked my white fluff ball from the pan and threw it into the microve, following the time and cream steps, added the cheese and put in the ninja bullet.. Whalla!! Amazing mash that I am so impressed with that, I am so excited for hubby to get home and try! My 3 year old tried and said yummy mash mummy so this is defo the winner for me. Thank you very much xxx
★★★★★
Tracy says
Does anyone have recommendations for how to prepare this is you don’t have a microwave?
Tracey says
Love love love this recipe…have made it many times ❤❤❤
Has anyone ever tried roasting the cauliflower before making this…just a thought…
still love it though by far my fave
Making it today with Christmas Dinner!!🎄🎄
Jenise Urquhart says
I am sure this is a 5 star recipe but my results (so far) are 4 stars. It had great flavor but I used frozen riced cauliflower and it came out a bit thin. I only tasted a teaspoon full. I haven’t eaten it yet. I put it back in the microwave to see if that will reduce some of the moisture and stiffen it a bit. I will update my review after I eat it.
★★★★
Kristy says
I am JUST starting Keto and have always hated cauliflower and been a meat and potatoes girl. I tell you what, I tried this cauliflower mash recipe and was BLOWN AWAY!!!!!!!! I used grated romano cheese and only used the heads of the cauliflower florets, and removed the stems. This will become a staple in my household!!
Mellissa Sevigny says
Yay! Another cauli mash convert! 🙌🏻🎉
Gianna says
Thank you, Mellissa, this recipe is awesome!
In autumn cauliflowers are very cheap in Italy and this puree is so yummy 😋!
Easy to cook 👩🍳 and very appreciate by all my family members.
★★★★★
Roisin says
This was amazing! I was deeply suspicious as I’m not a big cauliflower fan but as I’m now trying a keto diet I needed an alternative to potatoes. This mash was super tasty and cheesy, no graininess for me. I had a cup of it with some veggie sausages and was full. Looking forward to the rest of it today.
★★★★★
Janna says
I just wanted to say THANK YOU! We’ve tried so many mashed cauliflower recipes on Keto and they’ve always been runny and terrible. This recipe wad PERFECT! I’m so relieved to finally have a tasty replacement (and easy!) for malted potatoes.
★★★★★
AngieNYC says
Followed your recipe exactly except I used half & half (didn’t have cream on hand) and it was delish! This recipe is a keeper– thanks so much for sharing it!
★★★★★
Juhuleee says
Thank you! First time making caulimash, used your recipe and it was great! Love your site!
★★★★★
L.B says
Yum!!!! This was so good. You weren’t kidding when you named it “Better than Potatoes.” We made this for a dinner with friends, and they (who are not Keto) loved it, and asked for the recipe as well. So easy and quick and delicious! Will definitely be making this again, and again, and again :)
★★★★★
Tamera Porter says
Hi Mellissa!
I don’t have a microwave. Should I just steam the cauliflower? And then Should I let it drain for a long time afterwards to remove extra water? Thank you for your help! Love your recipes 💕
Mellissa Sevigny says
Yes that can work Tamera, but you still won’t get the same texture. Second best to microwaving is probably oven roasting.
Monica says
Sadly, I didn’t love it. I put sharp cheddar cheese as recommended but I think I’ll try it with mild cheddar cheese.
★★★
Annie says
My PICKY PICKY fiance really misses potatoes. Made this recipe with some sharp white cheddar (extra, of course, he likes cheese) – added some minced garlic, 3 strips of bacon, a dash of bacon grease….and he is in LOVE. Thank you! He is so picky and it’s so hard for me to find things he loves!
★★★★★
Mellissa Sevigny says
Yay! So happy you could make it work for both of you!
Amanda says
This was amazing!! I used 4 oz extra sharp white cheddar because we love cheese. Put it in the food processor and it came out just like mashed potatoes. Served with steak and it was so satisfying. Can’t wait to make it again.
★★★★★
Sarah at Bacon and Cream says
This has become a staple for our holiday meals, as well as any comfort food dishes we make! So simple, versatile, and tasty. I have yet to try it myself, but given the COVID-19 situation and limited access to fresh veggies, do you know if this would stand up well with frozen cauliflower at all? Thanks again for the great recipe!
★★★★★
Sheryl says
This was SOOO good!!! I purposely didn’t tell my 6 year old that it was cauliflower. I just said it was “mash” and she LOVED it. Even had a second serving. Thanks so much!
★★★★★
Mellissa Sevigny says
Nice! I always love hearing when my recipes can get the kids (or picky husbands) eating their veggies! 🙌🏻
Enginerd says
I love this site and all of the recipes. The cookbook is amazing, and I have gifted it many times. That said, this cauli mash is so good, and so many variations can be created. I use cauliflower rice, defrosted, to make the mash so I don’t have to make florets and stalk and make it easier on myself. Soo tasty. Thank you!
★★★★★
Lori M says
So my daughter and I had a Mother’s Day of feasting, using recipes out of your cookbook. This cheesy cauli puree as a base for the Shrimp and “Grits” recipe was awesome. The only real change I would do would be to quickly brown the shrimp then toss into the sauce. But the seasoning, cheesiness, was spot on. Being from Louisiana, shrimp and grits is one of the favorite brunch dishes. Now to just get a good low carb bloody mary, working on that one.
The other recipe from the Keto for Life book was for a Margarita. I do not have a big sweet tooth, so it took three tries to get the lime/orange syrup perfect to our liking, hic. Those simple syrup recipes are on my lost. I’ll keep a few of these on hand at all time.
KEEP IT UP!!!
★★★★★
Mellissa Sevigny says
Thanks so glad you enjoyed them Lori! I also have a great keto Bloody Mary recipe here on the website, let me know what you think!
Rebecca says
I made this and neither hubby nor I could not believe how good it was! I used 2 bags of riced cauliflower and have to admit – one stick of Kerrygold unsalted butter , the whole shredded Dubliner cheddar and just sloshed in enough cream to make it look like whipped potatoes! It freezes well under the oven braised beef with tomatoes and garlic making a 9 GM carb meal that my hubby can take to work. I love to just eat it as it is ! Thank you so very much Melissa as you have given us a “mashed potato “ we love !!
★★★★★
Anne says
Melissa,
I read all 4 of your updates on this recipe for “mashed potatoes “. It sounds wonderful.
Now , what Would be the nutrition info sine your 4th update?
Mellissa Sevigny says
The nutrition info is up to date with the latest version.