Cauliflower Mash (Keto Friendly and Low Carb)

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Rule #211: Cutting carbs does not mean cutting flavor.

Cauliflower mash is basically a Keto friendly, low carb version of mashed potatoes. The creamy ricotta, roasted garlic, zippy Greek yogurt, and of course, a little bit of butter, make this cauliflower mash the ultimate low carb substitute. You can make it up to 3 days in advance, heat ‘er up, and serve it alongside your favorite protein!

Recipe Whipped Cauliflower Mash

This Keto Cauliflower Mash also freezes like a charm, so you can make a big batch, eat some, freeze some, and know you’ve got a great, low carb side dish ready for another time!

Whipped Cauliflower Mash Recipe

This is a recipe I adapted from my spirit animal, Chrissy Tiegen. It’s from her cookbook, Cravings, which I HIGHLY recommend if you’re looking for a great present for someone else (or for you). This super yummy low-carb side comes in at about 110 calories per serving for 3 servings.

I took out a few of the more cumbersome steps like making your own roasted garlic oil. This is very do-able for a weeknight side dish if you’re up for it. It also keeps well in the fridge for a day or two if you want to make it then reheat it another night.

First, cut a head of garlic in half, wrap in foil, and bake at 400 for 30 minutes. (Or you can sprinkle in some garlic powder instead.)

cauliflower mash

Meanwhile, cut your cauliflower into florets (you can also just buy bagged cauliflower florets).

keto cauliflower mash

Now, you have a few options on how you want to cook the cauliflower. You can steam it in a steamer (like below) for 18-25 minutes, until it’s fork tender, or buy 2 bags of the frozen cauliflower that steams in the bag or…

cauliflower mash keto

You can boil it until it’s tender (about 10 minutes).

cauliflower mash keto boil

Drain the cauliflower well, let cool, then throw in a food processor with 1/4 cup ricotta, 2 tbs. melted unsalted butter, 1/2 an individual container of Greek yogurt, 1 tsp. Kosher salt, and 1/4 tsp. freshly ground black pepper.

ricotta keto cauliflower mash

Then, squeeze each garlic clove until the good, roasted garlicky goodness pops out. Get as much as you can, but don’t sweat it if you can’t get it all out. Discard the skins.

keto cauliflower mash garlic

Blend ‘er up until it looks like mashed potatoes. Taste and adjust seasonings as you need.

keto cauliflower mash blend

Garnish with chives, if desired, and enjoy! Gotta love a Keto friendly, low carb side dish that can be whipped together with minimal effort. Remember this freezes very well, so you can make double or triple batches and freeze ’em!

We love our Cauliflower Mash with Swedish Meatballs, Chicken Piccata, Jalapeno Popper Chicken, and Roasted Chicken with Goat Cheese and Lemon.

Whipped Cauliflower Mash

To see a YouTube video on how to make this recipe:

This Whipped Cauliflower Mash is an easy, low carb substitute for mashed potatoes! Roasted garlic, ricotta, and a little butter make this a delicious side! You can make this in batches and freeze the leftovers for another time. Keto Cauliflower Mash | Cauliflower Mashed Potatoes | Cauliflower Mashed Potatoes Keto | Cauliflower Mashed Potatoes Easy | Cauliflower Mash Recipes | Cauliflower Mashed Potatoes Healthy | Cauliflower Mash | Keto Recipes Easy | Easy Dinner Recipes | Freezer Friendly

Whipped Cauliflower Mash

Cauliflower Mash

This Whipped Cauliflower Mash is an easy, low carb substitute for mashed potatoes! Roasted garlic, ricotta, and a little butter make this a delicious side! You can make this in batches and freeze the leftovers for another time.
Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Course Side Dish
Cuisine American
Servings 4
Calories 138 kcal


  • 1 whole head garlic
  • 1 head cauliflower cut into florets (or 2 bags steamable, frozen cauliflower)
  • 1/4 cup ricotta cheese whole milk
  • 2 tbs. unsalted butter melted, cooled slightly
  • 1/2 5.3-oz. container plain Greek yogurt
  • 1 tsp. Kosher salt
  • ¼ tsp. freshly ground black pepper


  • Preheat the oven to 400.
  • Cut off the top half of the head of garlic. Wrap the cut garlic head in foil (whole). Place directly on baking rack and bake at 400 for 30 minutes. Allow to cool slightly.
  • Meanwhile, cook the cauliflower:
  • Option A) Steam the cauliflower florets for 18-25 minutes until fork tender.
  • Option B) Bring a large pot of heavily-salted water to a boil. Add in the cauliflower. Boil for 10 minutes or until fork tender. Drain and allow to cool slightly.
  • Option C) Cook the bags of cauliflower according to package directions – usually 6 minutes each.
  • In a food processor (be sure to allow the heat to vent if the cauliflower are still hot), blend together the cauliflower, ricotta, melted butter, Greek yogurt, and S&P. Squeeze in the roasted garlic cloves, discarding the skins. Blend until desired consistency is reached.


Serving: 1gCalories: 138kcalCarbohydrates: 9gProtein: 9gFat: 8gSaturated Fat: 5gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 2gTrans Fat: 0.2gCholesterol: 25mgSodium: 548mgPotassium: 508mgFiber: 3gSugar: 4gVitamin A: 247IUVitamin C: 70mgCalcium: 110mgIron: 1mg

Nutritional information is provided as a courtesy only and should be construed as an estimate rather than a guarantee. Ingredients can vary, and Pineapple House Rules makes no guarantees to the accuracy of this information.

Keyword Cauliflower Mash, Cauliflower Puree, Mashed Cauliflower, vegetable side dish
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