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Creamy, rich mashed potatoes are just so perfect with so many of my favorites like pot roast and gravy. So, when I decided to cut carbs, I knew I’d need a low-carb and keto-friendly alternative. This Roasted Garlic Mashed Cauliflower recipe is super easy to make. Plus, it has a rich, creamy texture that satisfies my mashed potato cravings.
Can you eat mashed potatoes on keto?
Keto isn’t a food, but a metabolic state. So, many keto people opt out of eating certain foods to stay in ketosis. A cup of potatoes has about 20g of carbs. Since most people following a strict keto way of eating aim for 20g net carbs per day, mashed potatoes doesn’t fit. With that in mind, that’s why I made this recipe.
Ingredients in Keto Mashed Cauliflower
Mashed cauliflower has a lot of the same ingredients that traditional mashed potatoes do. But, because it uses cauliflower instead of potatoes, it has about 5g net carbs per serving.
The ingredients you’ll need for keto mashed cauliflower include:
- Olive oil
- fresh cloves of garlic
- Herbes de Provence
- Sea Salt
- black pepper
- heavy whipping cream
- melted butter
- softened cream cheese
How to Make These
One of the best things about this keto-friendly roasted garlic mashed cauliflower is that it is about as easy to make as mashed potatoes. In fact, in some ways, it’s actually easier since you don’t need to dice or peel the cauliflower before cooking it.
This recipe has a few simple steps:
- Air Fry or Oven Roast the Cauliflower
- Add the seasonings and remaining ingredients to a blender
- Pulse until it resembles mashed potatoes
Making These Ahead & Storage
Just like mashed potatoes, you can make this ahead of time and reheat. I often make it with my Pressure Cooker Roast which feeds my family for two days. We reheat the roast and mashed cauliflower in microwave the next day.
If you are preparing it ahead or have left overs, place the mashed cauliflower in an airtight container in the fridge. You can store it for a few days if needed.
Can you freeze keto mashed potatoes?
Though you can definitely make mashed cauliflower a few hours or even a day or two ahead if you needed, I don’t recommend freezing it. Mashed potatoes have a lot of starch, which helps them freeze better. But, cauliflower has a lot of liquid in it, which can alter the taste and texture of the mashed cauliflower if frozen.
Recipes to Serve this with
Mashed cauliflower goes with anything that mashed potatoes goes with. Some of my favorite pairings include:
- Ninja Foodi Pot Roast
- Pressure Cooker Turkey Breast
- Pressure Cooker Roast
- Keto Gravy
- Sautéed String Beans
Roasted Garlic Cauliflower Mash
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- 24 oz cauliflower, I buy these in a bag, pre-cut
- 2 tbsp Olive Oil
- 1 tsp Herbes de Provence
- 1 tsp Natural Ancient Sea Salt
- 1/4 tsp Black Pepper
- 4 cloves Garlic
- 1 oz Cream Cheese, softened
- 2 tbsp Butter, melted
- 1/4 cup Organic Heavy Whipping Cream, I start with 1/4 cup and add up to 1/4 cup more to create a looser texture
Roast the Cauliflower & Garlic
- Preheat the oven to 450 degrees
- Add the cauliflower and garlic to a parchment lined baking sheet.
- Drizzle the cauliflower and garlic with the olive oil, herb seasoning, sea salt and black pepper.
- Roast them in the oven for 15-20 minutes.
Make the Mashed Cauliflower
- Add the hot cauliflower and garlic as well as the butter, cream cheese, and half the heavy cream to a food processor or blender.
- Pulse 2-3 times until everything is incorporated. Feel free to add up to 1/4 cup of additional heavy cream to make a creamier texture.
- Add the cauliflower to a large bowl.
- Toss the cauliflower in olive oil, herb seasoning, salt and black pepper
- Air fryer the cauliflower on 400 degrees for 10 minutes
- Add the garlic cloves to the air fryer and cook on 400 degrees for an additional 5 minutes
The nutrition facts come from entering the recipe ingredients into Spoonacular API, a database of food ingredients. They may vary for any recipe based on the exact product used. The keto sweeteners I use have 0g net carbs & are not included because sugar alcohols do not impact most people. This is provided as a courtesy, but you can do your own calculations if you wish!