The Best Keto Cauliflower Mash with Cream Cheese and Roasted Garlic

Cauliflower as mash potatoes (or simply, cauliflower mash), is a staple side dish on many Keto and Low Carb diets. The recipe below is both easy & delicious and is so similar to the creaminess and texture of mashed potatoes- you might not even bat an eye!

I’ve included 2 versions of the recipe. The first is mashed cauliflower in your Instant Pot, the second is stovetop directions (for those who don’t have an Instant Pot).

Oh, and if you’re wondering what to serve this cauliflower mash with, it goes super well with this Keto Instant Pot Meatloaf!

Before diving into the recipe, I’ll go over some common questions you might be asking about cauliflower, and tips and tricks with cauliflower mash.

Let’s get started…

Cauliflower 101

What does cauliflower taste like?

If you’re curious about the flavor of cauliflower, many people describe it as mild-tasting that’s slightly nutty and sweet.

It’s mild flavor (especially when cooked) make it a great option to replace potatoes, rice and pasta in recipes – especially if you’re eating Ketogenic or low carb.

What is a good keto substitute for mashed potatoes?

Cauliflower is not only higher in nutrients and antioxidants[1] than potatoes but its also lower in calories, carbs and higher in fiber!

Let’s look at the differences.

1 cup of potatoes has 116 calories, 3 g protein, 0.2 g fat and, 26 g carbs, and 3.4 g fiber (net carbs: 23 g).

1 cup of cauliflower 27 calories, 2.1 g protein, 0.3 g fat and, 5 g carbs, and 2.1 g fiber (net carbs: 3 g).

Potatoes can also raise your blood sugars faster compared to cauliflower because potatoes have a higher glycemic index.

Nutritionally speaking, cauliflower is a good source of vitamin C, folate, vitamin K, vitamin B6 and potassium. The majority of a potatoes nutrients come from it’s skin, and not from it’s flesh. With dishes like mashed potatoes, the potatoes skin is usually removed and not eaten. Making cauliflower mash healthier than mashed potatoes. [2]

How Do You Thicken Mashed Cauliflower?

To thicken a watery/soupy batch of cauliflower mash, you can continue cooking it an extra couple minutes, so that the extra water evaporates. Another alternative is adding more cream cheese to the mash to thicken it up.

Cauliflower as mash potatoes

When you cook the cauliflower until it is tender (instructions below), and blend it with the right spices and ingredients, it will be smooth, velvety, cheesy and taste very on par with mashed potatoes.

My family (yes, including the kiddos), LOVE the recipe below.

They haven’t asked to make the “other mash potato” yet! And with cauliflower being more nutritious and all- I am going to keep making this one!

And there are 2 secret weapons to making velvety cauliflower mash:

Steaming the cauliflower until very tender AND the cream cheese!

Get those 2 right, and the texture of your mash will be perfect!

Can you freeze cauliflower puree?

Yes, you can freeze Cauliflower puree. If stored properly in a freezer-safe container it should keep for 2 months or so.

Cauliflower Mash in the Instant Pot vs Stove Top

I like to cook this cauliflower mash recipe in my Instant Pot because I roast garlic and pressure cook my cauliflower in 1 pot. Also (and this is the best reason) the Instant Pot steams the cauliflower much faster than letting it steam on the stove.

And no need to stand by the stove to monitor. Just set the Instant Pot and you can walk away and come back when it’s done.

I totally love my Instant Pot(I have been using it for the past and I use it to significantly cut down cooking time for many of my meals, especially weeknight meals when you need to get something on the table, FAST!

Check out my other Instant Pot dinner recipe, Low Carb Keto Chili.

Is Cauliflower a Keto-Friendly Food?

Cauliflower is a very low carb vegetable that can be eaten raw, boiled, roasted or added to your favorite recipe!

Does cauliflower mash have carbs?

At only 3 net carbs per cup, you can safely substitute it for higher carb sides (like potato, rice, and pasta), without kicking you out of Ketosis.

One big green checkmark for cauliflower being Keto-friendly!

Can cauliflower kick you out of ketosis?

You would have to eat A LOT of cauliflower to kick you out of ketosis. Since it has only 3 net carbs, that would mean eating multiple cups of cauliflower in one day, which is quite unlikely, since many recipes use it as a side dish option.

How to Make Cauliflower Mash (process shots)

First, you’ll need to add some garlic (you can smash with a knife beforehand, to release flavours) to a heated Instant Pot/Pot with cooking oil -on Saute Mode (or medium-high heat if using stove-top)

Once the garlic is nicely browned, you’ll add some Chicken Broth to the pot (this will infuse flavors into the cauliflower as it steams).

Let the broth come to a boil in the pot before adding the cauliflower. This will reduce the cooking time in the Instant Pot- the biggest Instant Pot tip I’ve learned so far!

Next, you will add your steaming basket into your Pot (If using Instant Pot, place your steam basket on top of the trivet).

Put your Cauliflower Florets in the steaming basket and lock Instant Pot Lid (or place the cover over the pot if stove-top).

Set Instant Pot for 5 minutes (about 15 minutes if steaming stove-top).

After steaming, the cauliflower should be tender. You should be able to easily poke through the cauliflower with a fork. The key to a smooth mash is getting the cauliflower as tender as possible.

Once cauliflower is tender, add it along with the rest of the ingredients (including the roasted garlic from the pot, but not the broth), and blend in a food processor (or blender).

Once blended, it’s ready to serve! Sprinkle with some fresh chives and add some extra butter on top, and watch it get gobbled up!

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