Keto cauliflower mash is cauliflower florets boiled for 5 to 7 minutes, drained, and blended with garlic sautéed in olive oil, a little milk, salt, and pepper into a creamy purée. It takes 20 minutes of preparation and 10 minutes of cooking, and serves 4.
A versatile side for meat and fish, with a creamy texture similar to mashed potatoes.
How to Make Cauliflower Mash?
Adjust the consistency with butter, margarine, or extra virgin olive oil, and optionally a touch of cream cheese or sour cream. Drain the cauliflower very well so it is not watery.
Nutritional Information
Each serving of cauliflower mash contains approximately 130 kcal, 12 g of carbohydrates, 7 g of fat, 5 g of protein, 5 g of fiber, 5 g of sugars, 0 mg of cholesterol, and 150 mg of sodium. These values are estimates and may vary depending on ingredients and portion sizes.
Keto Cauliflower Mash Recipe
Preparation: 20 minutes
Cooking: 10 minutes
Servings: 4
Ingredients
- 1 kg (2.2 lb) of cauliflower
- 2 tablespoons of olive oil
- 2 garlic cloves, minced
- 2 tablespoons of milk
- Fine salt
- Pepper
Instructions
- Remove the outer leaves and cut out the core, break the cauliflower into pieces, and put it in a pot. Cover with boiling water and cook for 5 to 7 minutes until tender, drain, and transfer to a blender.
- In a large skillet, heat a splash of olive oil over high heat and sauté the garlic, stirring with a wooden spoon. Add it to the blender with the milk, salt, and pepper to taste, and process to a purée.
- Serve right away topped with fresh parsley, thyme, and a drizzle of olive oil, on its own or with fresh salads, roast meats, or fish.
Additional Tips
Short cooking
Cook just 5 to 7 minutes; the shorter the cooking, the milder the smell.
Drain well
Let the florets steam dry a minute in the colander so the mash is not watery.
Make it richer
Blend in butter, cream cheese, or sour cream for extra creaminess.
Keep it keto
Use a low carb milk or leave it out.
| Original ingredient | Substitute | Ratio | Flavor note |
|---|---|---|---|
| Milk | Heavy cream | 2 tbsp | Richer, keto |
| Olive oil | Butter | 2 tbsp | Classic flavor |
| Fresh cauliflower | Frozen cauliflower | 1 kg | Drain more |
| Garlic | Roasted garlic | 2 cloves | Sweeter |
Frequently Asked Questions (FAQs)
1. How do I avoid the strong smell of cauliflower?
The classic trick is a splash of milk or a bread crust in the cooking water, but with a cooking time of 7 minutes at most, the smell barely develops.
2. Can I use frozen cauliflower?
Yes, but it releases more water, so drain it very thoroughly so the mash is not watery.
3. How long does it keep in the fridge?
Up to 3 days in an airtight container. Reheat in a small pot over low heat, stirring to restore its creaminess.
4. What meats go best with it?
White fish, baked chicken, or a seared steak; the mash acts as a neutral base that soaks up the meat juices.
Why Is It Keto?
Cauliflower mash is low in carbohydrates and high in fiber, and the olive oil adds healthy fat, which makes it a good option for a ketogenic diet.
Benefits of Cauliflower
Cauliflower is rich in vitamins C, K, and B6 and minerals such as potassium and manganese; it is low in fat, high in fiber, and mostly water.
How to adapt this recipe to a vegan or vegetarian version?
How to adapt this recipe to a gluten-free version?
How to adapt this recipe to a keto (ketogenic) version?
Recommended
- Chilean Mashed Potatoes Recipe
- Chilean Spicy Mashed Potatoes Recipe
- Chilean Cauliflower Omelette Recipe
- Garlic Roasted Eggplant Recipe
