Keto Mashed Cauliflower with Garlic & Parmesan – The Creamy Low-Carb Side That Actually Tastes Like Comfort Food
Quick & Easy | One-Pot Wonder | Keto-Friendly
KEY INFO
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Servings: 4-6
Difficulty level: Easy
Dietary tags: Keto, gluten-free, vegetarian, low-carb
EQUIPMENT NEEDED
- Large pot with steamer basket (or just a regular pot)
- Food processor or immersion blender
- Fine-mesh strainer
- Sharp knife and cutting board
- Baking dish (if finishing in oven)
Simple alternatives: Use a potato masher for rustic texture, or even a fork if you’re feeling old-school
INGREDIENTS
- 1 large head cauliflower, cut into even florets (about 2 lbs/900g)
- 4 cloves garlic, peeled and halved
- 1/3 cup freshly grated Parmesan cheese (80g) [plus extra for topping]
- 1/4 cup full-fat Greek yogurt (60ml) [or sour cream]
- 3 tbsp cream cheese, softened (45g) [or butter]
- 1/4 cup heavy cream (60ml) [or whole milk]
- 1 tsp salt [or to taste]
- 1/2 tsp freshly ground black pepper
- Pinch of onion powder [optional]
- Fresh chives for garnish [optional but gorgeous]
METHOD
- Fill your largest pot with about 2 inches of water and bring to a rolling boil.
- Toss in the cauliflower florets and garlic cloves – they should steam beautifully above the water line.
- Cover and steam for 12-15 minutes until the cauliflower practically falls apart when you poke it with a fork.
- Drain everything in your finest-mesh strainer and let it sit there for 5 full minutes – this is crucial for getting rid of excess water.
- Transfer the drained cauliflower and garlic to your food processor.
- Add the Greek yogurt, cream cheese, and heavy cream first – these create your creamy base.
- Pulse 3-4 times, then blend continuously for 30-45 seconds until smooth and fluffy.
- Add the Parmesan, salt, pepper, and onion powder.
- Pulse again until just combined – don’t overwork it or you’ll get gluey mash.
- Taste and adjust seasoning – you want it to sing with flavor.
- Transfer to a serving bowl or baking dish if you want to get fancy with a golden top.
- Optional baking step: Top with extra Parmesan and broil for 3-4 minutes until bubbly and golden.
CRUCIAL TIPS
- The drainage step is everything – soggy cauliflower equals disappointing mash
- Steam, don’t boil – boiling waterlogged the florets
- Taste as you go – cauliflower can be bland without proper seasoning
- Don’t skip the cream cheese – it adds richness that butter alone can’t match
- Fresh Parmesan makes a difference – the pre-grated stuff won’t melt as beautifully
STORAGE & VARIATIONS
Storage: Keeps in the fridge for 4 days. Reheat gently with a splash of cream.
Scaling: Recipe doubles perfectly for meal prep or feeding a crowd.
Common mistakes to avoid:
- Undercooking the cauliflower (you want it falling apart)
- Not draining properly (leads to watery mash)
- Over-blending (creates a gummy texture)
Delicious variations:
- Loaded style: Add crispy bacon bits and sharp cheddar
- Herb-forward: Fresh rosemary, thyme, and sage
- Spicy kick: Roasted jalapeños and smoked paprika
- Dairy-free: Substitute nutritional yeast and coconut cream
This keto mashed cauliflower delivers all the comfort of traditional mashed potatoes with a fraction of the carbs.
The secret lies in proper drainage and not being shy with the seasonings.
I’ve served this to die-hard potato lovers who couldn’t tell the difference – and that’s saying something.
The creamy texture from Greek yogurt and cream cheese creates an indulgent side that pairs beautifully with everything from roasted chicken to grilled steak.
Plus, at under 5 net carbs per serving, it keeps you firmly in ketosis while satisfying those comfort food cravings.
