Cheesy Keto Cauliflower Mash + VIDEO

Published on Feb 10, 2019

Serving of cauliflower mash in a wooden bowl topped with two pats of butter & chopped chives
Move over mashed potatoes, there’s another delicious side dish in town! This Cheesy Keto Cauliflower Mash is full of flavor, simple to whip up, and excellent any time you’d typically have regular mashed potatoes!

Serving of cauliflower mash in a wooden bowl topped with two pats of butter & chopped chives

This recipe is pure decadence. If you’re following the keto diet (and even if you aren’t) this is a fantastic substitution for traditional mashed potatoes and pairs perfectly with just about any dinner (especially my Instant Pot Keto Mississippi Pot Roast).

All of your favorite keto super stars have come together: heavy cream, sour cream, cheese and high quality grass fed butter. If you want to take a time saving shortcut like I did, grab you a bag of Green Giant Riced Veggies Cauliflower next time you’re at Costco.

How To Make Cheesy Keto Cauliflower Mash (step-by-step)

1. Gather your ingredients. You’ll need riced cauliflower, minced garlic, heavy cream, sour cream, Nature’s Seasons seasoning, garlic salt, salt & shredded cheddar (I like the Mexican Blend) cheese.

Ingredients prepped in bowls to make cauliflower mash

2. If you aren’t familiar with Nature’s Seasons seasoning blend here’s what it looks like. It is a mix of onion, garlic, salt, pepper and other natural spices that bring out the flavor of foods without overpowering them. It is 100% MSG-free.

3. In a large saucepan cover riced cauliflower & minced garlic with water & bring to a boil. Boil 5-7 minutes until tender.

4. Drain.

5. Add heavy cream, sour cream, and all of the seasonings.

6. Using an immersion blender, blend until creamy.

7. Stir in the shredded Cheddar cheese until melted.

8. Serve with butter and garnish with chopped chives if preferred.

9. This dish is absolutely delicious paired with my Instant Pot Keto Mississippi Pot Roast

Collage of step-by-step photos showing how to make cauliflower mash

How do I make riced cauliflower from a head of cauliflower?

  • If you can’t find riced cauliflower at your local grocery store or would just prefer to buy a head of cauliflower instead, turning it into cauliflower rice is super simple! Check out this fantastic tutorial from Jessica Gavin: How To Make Cauliflower Rice (4 Ways)
  • If you’ve got a knife, a grater, a food processor or a blender you can have cauliflower rice!

What makes this Cheesy Cauliflower Mash a Keto friendly recipe?

  • It’s simple. Because of the low carb/moderate protein/high fat ingredients you’re looking at 4 net carbs, 16 grams of protein & 28 grams of fat per serving! The perfect ratio for a fantastic low-carb side dish.

I don’t have an immersion blender, what can I use instead to make this cauliflower mash?

  • If you don’t have an immersion blender you can also use a regular blender or a food processor. However, be careful not to over blend your mash. If you blend the cauliflower for too long it will completely puree the cauliflower and leave you with a baby-food like consistency. If that’s your thing, great! If not, be sure to pulse for short bursts until the desired consistency is reached.

What’s mashed cauliflower best served with?

What other variations of mashed cauliflower can I make with this recipe?

  • Try this cauliflower “twice baked” by adding a layer of shredded cheddar cheese on top followed by sliced scallions & bacon crumbles. Bake at 350F until cheesy & bubbly.
  • Want to take the garlic flavor to the next level? Roast a bulb of garlic (this tutorial from Simply Recipes is a great resource) & add into the mash before blending for a roasted garlic variation.
  • What about three cheese? Add in smoked gouda, gruyere & white cheddar? The combination options are endless!

Serving of cauliflower mash in a wooden bowl topped with two pats of butter & chopped chives

Expert Tips For Making Cheesy Keto Cauliflower Mash

  • Look for riced cauliflower in the freezer section by the frozen vegetables or in the produce section by the fresh vegetables. Still having trouble locating it? Ask an associate, I’m sure they would be happy to help!
  • If you can’t find riced cauliflower at your local grocery store or would just prefer to buy a head of cauliflower instead, turning it into cauliflower rice is super simple! Check out this fantastic tutorial from Jessica Gavin: How To Make Cauliflower Rice (4 Ways)
  • If you don’t have Nature’s Seasons seasoning blend on hand you may have the ingredients to make it yourself. Nature’s seasons is a blend of natural seasonings including salt, pepper, onion, garlic, celery, and parsley. To make your own blend add 1/4 tsp. of each to a small bowl & adjust seasoning as necessary for personal preference.
  • This is the immersion blender that I use. I recommend it for various soup recipes that you either don’t want to pull out the big blender for or aren’t looking for a super smooth consistency. This recipe is perfect for the immersion blender.
  • If you don’t have an immersion blender you can also use a regular blender or a food processor. However, be careful not to over blend your mash. If you blend the cauliflower for too long it will completely puree the cauliflower and leave you with a baby-food like consistency. If that’s your thing, great! If not, be sure to pulse for short bursts until desired consistency is reached.
  • This recipe makes great leftovers. To reheat, simply cook covered on med-high heat, until warmed throughout. It can also be microwaved if that’s your preference.

Serving of cauliflower mash in a wooden bowl topped with two pats of butter & chopped chives

Want more Keto recipes?

If you make this recipe I’d love to hear your thoughts. Be sure to leave a comment below and/or rate the recipe; or if you take a photo & share to social, tag @triedandtasty so that I can check it out! Also, be sure to follow Tried and Tasty along on FacebookInstagramPinterest & Twitter to keep up with all the latest recipes!
Serving of cauliflower mash in a wooden bowl topped with two pats of butter & chopped chives

Cheesy Keto Cauliflower Mash

Course: Side Dish
Cuisine: American
Keyword: Keto Cauliflower, Keto Side Dish, Mashed Cauliflower
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4
Calories: 336 kcal
Author: Yvonne

Move over mashed potatoes, there's another delicious side dish in town! This Cheesy Keto Cauliflower Mash is full of flavor, simple to whip up, and excellent anytime you'd typically have regular mashed potatoes!

Print

Ingredients

  • 4 c. riced cauliflower
  • 1 tsp. minced garlic
  • 1/4 c. heavy cream
  • 1/2 c. sour cream
  • 1/2 tsp. Nature's Seasons seasoning
  • 1/4 tsp. garlic salt
  • 1/4 tsp. salt
  • 1 c. Mexi-blend shredded cheese
  • 1/2 tsp. chives chopped, optional

Instructions

  1. In a large saucepan cover riced cauliflower & minced garlic with water & bring to a boil. Boil 5-7 minutes until tender; drain.

  2. Add heavy cream, sour cream, and all of the seasonings.

  3.  Using an immersion blender, blend until creamy. Stir in the Mexi-blend cheese until melted.

  4. Serve with butter and garnish with chopped chives if preferred.

Recipe Video

Recipe Notes

  • Look for riced cauliflower in the freezer section by the frozen vegetables or in the produce section by the fresh vegetables. Still having trouble locating it? Ask an associate, they would be happy to help!
  • If you can't find riced cauliflower at your local grocery store or would just prefer to buy a head of cauliflower instead, turning it into cauliflower rice is super simple! Check out this fantastic tutorial from Jessica Gavin: How To Make Cauliflower Rice (4 Ways)
  • If you don't have Nature's Seasons seasoning blend on hand you may have the ingredients to make it. Nature's seasons is a blend of natural seasonings including salt, pepper, onion, garlic, celery, and parsley. To make your own blend add 1/4 tsp. of each to a small bowl & adjust seasoning as necessary for personal preference.
  • This is the immersion blender that I use. I recommend it for various soup recipes that you either don't want to pull out the big blender for or aren't looking for a super smooth consistency. This recipe is perfect for the immersion blender.
  • If you don't have an immersion blender you can also use a regular blender or a food processor. However, be careful not to over blend your mash. If you blend the cauliflower for too long it will completely puree the cauliflower and leave you with a baby-food like consistency. If that's your thing, great! If not, be sure to pulse for short bursts until desired consistency is reached.
  • This recipe makes great leftovers. To reheat simply cook covered on med-high heat, until warmed throughout. Can also be microwaved if that's your thing too!
Nutrition Facts
Cheesy Keto Cauliflower Mash
Amount Per Serving
Calories 336 Calories from Fat 252
% Daily Value*
Fat 28g43%
Saturated Fat 16g100%
Cholesterol 91mg30%
Sodium 707mg31%
Potassium 465mg13%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 3g3%
Protein 16g32%
Vitamin A 820IU16%
Vitamin C 58.7mg71%
Calcium 452mg45%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.
Cheesy Keto Cauliflower Mash | Move over mashed potatoes, there\'s another delicious side dish in town! This Cheesy Keto Cauliflower Mash is full of flavor, simple to whip up, and excellent anytime you\'d typically have regular mashed potatoes! // Tried and Tasty
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