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Home » Healthy Recipes » Roasted Garlic Cauliflower Mash

Roasted Garlic Cauliflower Mash

Last Updated July 3, 2022. Published July 25, 2021 By Davinah Cenou Montezuma

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pinterest image for roasted garlic cauliflower mash

This post may contain affiliate links to products I use and highly recommend. You can read my full disclosure .

This Roasted Garlic Cauliflower Mash recipe is super easy to make. It has a rich, creamy texture that satisfies my mashed potato cravings. Enjoy this with popular recipes on the site like my pot roast and gravy. Perfect if you’re looking for things like keto mashed potatoes or low-carb cauliflower mash. Enjoy this with a pat of butter or loaded with shredded cheddar and pieces of crispy air fryer bacon!

a close up of a bowl of mashed cauliflower with butter and herbs on top

Why Make This:

  • Low-carb and keto alternative to regular mashed potatoes
  • Tastes delicious and a kid-approved recipe
  • 5g net carbs per serving compared to 20g net carbs

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:

  • Cauliflower
  • Olive oil
  • fresh cloves of garlic
  • Herbes de Provence or 24 Herbs Sprinkle Seasoning
  • Sea Salt
  • black pepper
  • heavy whipping cream
  • melted butter
  • softened cream cheese
ingredients for keto cauliflower mash

How to Make Cauliflower Mash

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:

  1. Toss the cauliflower in olive oil and spices
  2. Oven Roast or Air Fry the Cauliflower
  3. Add the remaining ingredients to a blender or food processor
  4. Pulse until it resembles mashed potatoes
a photo collage for how to make cauliflower mash keto-friendly

Top Tips & Cooking FAQs

  • Add more or less heavy cream to get your desired consistency
  • Roast the cauliflower in the oven at 400 degrees for 10-15 minutes per side if you don’t have an air fryer
  • Make these “loaded” by topping them with shredded cheddar cheese and pieces of air fryer bacon

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.

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.

a bowl of loaded cauliflower mash

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

If you try this recipe, please stop back and leave it a star rating and/or a review in the comments. Stay connected & share photos of your creations with me & others on Instagram, Facebook, and Pinterest! 

a close-up of a bowl of roasted cauliflower mash in a bowl with herbs and butter

Roasted Garlic Cauliflower Mash Recipe

An easy creamy recipe for keto cauliflower mashed potatoes using air fryer roasted cauliflower and a blender
Prep: 10 mins
Cook: 10 mins
Ready in: 20 mins
Cuisine: American
Course: Side Dish
Servings: 6
Calories: 169kcal
Author: Davinah
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Recommended Equipment

Ninja Foodi

Ingredients

  • 24 oz cauliflower, I buy these in a bag, pre-cut
  • 2 tbsp Olive Oil
  • 1 tsp 24 Herbs Sprinkle Seasoning (Salt-free)
  • 1 tsp Natural Ancient Sea Salt
  • 1/4 tsp Black Pepper, 1/8 tsp is just a dash of black pepper
  • 4 cloves Garlic
  • 2 tbsp Butter
  • 1 oz Cream Cheese
  • 1/2 cup heavy cream, add 1/4 cup at a time until you reach your desired consistency.

Instructions

Roast the Cauliflower & Garlic

  • Add the cauliflower florets to a large bowl.
  • Drizzle the cauliflower with the olive oil, herb seasoning, sea salt and black pepper.
  • Roast them in the your air fryer at 400 degrees for 10 minutes.
  • Add the garlic to the air fryer and roast for an additional 5 minutes.

Make Cauliflower Mash

  • Add the roasted cauliflower and garlic as well as remaining ingredients to a blender
  • Blend until incorporated and creamy

Nutrition Details

Calories: 169kcal | Carbohydrates: 7g | Protein: 3g | Fat: 15g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 33mg | Sodium: 476mg | Potassium: 370mg | Fiber: 2g | Sugar: 2g | Vitamin A: 380IU | Vitamin C: 55mg | Calcium: 48mg | Iron: 1mg

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!

Share this RecipeIf you enjoy this recipe, share a link to it via email or Facebook, pin it, or leave a rating. Please don’t copy/paste the instructions to other websites. Thanks for helping the website grow!

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Filed Under: Cauliflower Recipes, Clean Eating Recipes, Copycat Recipes, Easy Keto Recipes: 30 Minutes or Less, Healthy Recipes, Keto Recipes, Side Dish Recipes, Thanksgiving Recipes

Comments

  1. Laura says

    November 2, 2022 at 11:37 pm

    5 stars
    Are the nutritional values you have at the bottom for the whole recipe? Or are they based on a serving size that I missed? It looks amazing either way and I can’t wait to try! Thank you for the recipe and all the effort you put into this site!!

    Reply

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close up photo of Davinah - the blogger behind Dr. Davinah\'s Eats welcome text that reads, \"I\'m Davinah\" I'm an educator & hardcore foodie who realized eating "all the things" couldn’t last forever. After getting my PhD in Education, I decided to make eating healthier my next big goal. Here, you'll find my collection of keto, low-carb and whole food comfort food recipes. Read More

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