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Easy Keto Parmesan Mashed Cauliflower

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Keto FriendlyEasy Keto Parmesan Mashed Cauliflower

Cauliflower is everywhere. You can’t swing a dead cat on the internet without hitting some kind of recipe made with cauliflower. It’s the darling of the low carb world, making all of your favorite carb loaded dishes possible again.

The thing with cauliflower it seems though is that no one wants to eat it all by itself, because it’s not all that appealing. You really have to turn it into something palatable or at the very least cover it in lots of bold flavors. In that respect cauliflower is incredibly versatile and slides right in to kill (or at least curb) all those cravings for the original versions of nearly all potato and bread recipes.

Now, I’m not a huge fan of cauliflower all by itself (I do love our Curried Cauliflower though), but when Christmas rolled around and I was faced with breaking out of my Keto Diet to eat my favorite mashed potatoes or coming up with a substitute, I kept my eye on the prize and tried out a couple of mashed cauliflower recipes.

Surprisingly, of all of the cauliflower things in the world Easy Keto Parmesan Mashed Cauliflower is a pretty good substitute for mashed potatoes. They are creamy and full of flavor, they are a little lighter than real potatoes, but not in a bad way. I was completely satisfied with serving it underneath a pot roast or beef shanks or beef tenderloin.

Easy Keto Parmesan Mashed Cauliflower

The trick to making good mashed cauliflower is a food processor and overcooking your cauliflower a bit. I like to get the frozen cauliflower and make up a batch of cauliflower mash with that instead of going through the hassle of wrestling a head of fresh cauliflower. Just microwave the bag of frozen for an extra couple of minutes before dumping all of your ingredients in your food processor.

Also, you can make ahead a big batch and freeze them for later. I like to use the little mini aluminum loaf tins which holds a couple of servings. Just wrap them in foil and freeze. You can throw them in the oven to heat back up next time you need a quick, low carb side dish.

Here’s a handy, step-by-step video

Easy Keto Parmesan Mashed Cauliflower

Easy Keto Parmesan Mashed Cauliflower

Easy peasy keto friendly side dish that is a wonderful substitute for mashed potatoes! Make a big batch and freeze for an easy weeknight dish
Prep Time: 10 minutes
Total Time: 10 minutes
Course: side dish
Cuisine: low carb
Servings: 4 srvings
Calories: 275kcal
Author: jodiemo


  • 10 oz. frozen cauliflower
  • 4 Tablespoons butter
  • 1/2 cup grated Parmesan
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon fresh ground pepper
  • 1/2 cup heavy cream


  • Microwave the cauliflower according to the package directions, overcooking by an extra minute or two until cauliflower is very soft. Remove the cauliflower from the bag and place in a food processor along with the remaining ingredients. Puree the mixture until the cauliflower is creamy. Taste for seasonings and serve!


Calories: 275kcal | Carbohydrates: 5g | Protein: 6g | Fat: 26g | Saturated Fat: 16g | Cholesterol: 81mg | Sodium: 614mg | Potassium: 249mg | Fiber: 1g | Sugar: 1g | Vitamin A: 895IU | Vitamin C: 34.2mg | Calcium: 177mg | Iron: 0.4mg
Tried this recipe?Mention @TwoLuckySpoons or tag #twoluckyspoons!

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Jodie is a wife, mom, writer and lover of chickens and gardens. She runs her family's winery by day and cooks and writes by night.

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