---
title: "Keto Cauliflower Mash — Creamy Puré de Coliflor"
description: "Versión en Español. 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...."
url: https://www.chileanfoodrecipes.com/keto-cauliflower-mash-pure-de-coliflor-recipe/
date: 2026-10-06
modified: 2026-10-06
author: "Carlos Uhart M."
image: https://www.chileanfoodrecipes.com/wp-content/uploads/2026/10/keto-cauliflower-mash-featured.jpg
categories: ["Appetizers"]
type: post
lang: en
---

# Keto Cauliflower Mash — Creamy Puré de Coliflor

[Versión en Español](https://comidaschilenas.com/receta-de-pure-de-coliflor/)

![Creamy keto cauliflower mash](https://www.chileanfoodrecipes.com/wp-content/uploads/2026/10/keto-cauliflower-mash-featured.jpg)*Creamy cauliflower mash*

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.

Contents

- [1. How to Make Cauliflower Mash?](#How_to_Make_Cauliflower_Mash)
- [2. Nutritional Information](#Nutritional_Information)
- [3. Keto Cauliflower Mash Recipe](#Keto_Cauliflower_Mash_Recipe)
  - [3.1. Ingredients](#Ingredients)
  - [3.2. Instructions](#Instructions)
- [4. Additional Tips](#Additional_Tips)
  - [4.1. Short cooking](#Short_cooking)
  - [4.2. Drain well](#Drain_well)
  - [4.3. Make it richer](#Make_it_richer)
  - [4.4. Keep it keto](#Keep_it_keto)
- [5. Frequently Asked Questions (FAQs)](#Frequently_Asked_Questions_FAQs)
  - [5.1. 1. How do I avoid the strong smell of cauliflower?](#1_How_do_I_avoid_the_strong_smell_of_cauliflower)
  - [5.2. 2. Can I use frozen cauliflower?](#2_Can_I_use_frozen_cauliflower)
  - [5.3. 3. How long does it keep in the fridge?](#3_How_long_does_it_keep_in_the_fridge)
  - [5.4. 4. What meats go best with it?](#4_What_meats_go_best_with_it)
- [6. Why Is It Keto?](#Why_Is_It_Keto)
- [7. Benefits of Cauliflower](#Benefits_of_Cauliflower)
- [8. Recommended](#Recommended)

## 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

1. 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.

![Cauliflower florets for keto mash](https://www.chileanfoodrecipes.com/wp-content/uploads/2026/10/cauliflower-florets-mash.jpg)*Cauliflower Florets*

1. 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.

![Olive oil for garlic in cauliflower mash](https://www.chileanfoodrecipes.com/wp-content/uploads/2026/10/olive-oil-cauliflower-mash.jpg)*Olive Oil*

1. 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.

## Recommended

- [Chilean Mashed Potatoes Recipe](https://www.chileanfoodrecipes.com/chilean-mashed-potatoes-pure-de-papas-recipe/)
- [Chilean Spicy Mashed Potatoes Recipe](https://www.chileanfoodrecipes.com/chilean-spicy-mashed-potatoes-pure-picante-recipe/)
- [Chilean Cauliflower Omelette Recipe](https://www.chileanfoodrecipes.com/chilean-cauliflower-omelette-tortilla-de-coliflor-recipe/)
- [Garlic Roasted Eggplant Recipe](https://www.chileanfoodrecipes.com/garlic-roasted-eggplant-berenjenas-al-horno-recipe/)