Easy Keto Parmesan Mashed Cauliflower

I was never a huge fan of cauliflower pre-keto, although I could tolerate eating it alongside other veggies if it happened to be on my plate. Now though, I can easily go through a few heads of cauliflower each month! More than just being a vegetable side dish, it’s also a great low carb replacement for starch and carb filled sides like rice and, in this recipe, mashed potatoes.

Contrary to the name “mashed cauliflower” for the best, most “traditional” texture, I would really recommend using a blender or food processor for your cauliflower rather than the type of masher you might use for potatoes. Using the recipe below, the result should be smooth and creamy. Add a little extra cream or butter if the consistency is thicker than you’d like, and if it’s too thin, a little extra parmesan or even a pinch of xantham gum should be enough. The key here is making sure to get the cauliflower tender enough that it blends well; it should hardly resist when pierced with a fork.

Keto Parmesan Mashed Cauliflower

Easy Parmesan Mashed Cauliflower

This keto mashed cauliflower recipe can be made in minutes, and makes the perfect veggie side dish. Per serving: 240 kcal, 22g fat, 7g protein, 7g total carbs – 3g fiber = 4g net carbs

  • Prep Time: 10m
  • Cook Time: 5m
  • Total Time: 15m
  • Serves: 2
  • Yield: 2 servings


  • 250 grams cauliflower florets
  • 2 tablespoons heavy cream
  • 2 tablespoons (~28g) butter
  • 1 tablespoon (~14g) cream cheese, softened
  • 2 tablespoons grated parmesan
  • salt and pepper to taste


  1. Steam cauliflower via stovetop or microwave until cooked through (6-8 minutes) and tender when pierced with a fork.
  2. Drain any excess water and transfer cauliflower to a food processor or bullet-style blender.
  3. Add heavy cream, butter, and cream cheese. Blend until smooth.
  4. Add parmesan, salt, and pepper. Pulse until combined.


  • I use a bullet-style blender for this recipe. The cup is microwave safe, so I can just steam the cauliflower in the microwave, add the remaining ingredients, and blend. Minimal cleanup!
  • “Fresh” grated parm works great here, but I have to admit that I actually prefer the texture from the shelf-stable “dried” parmesan.
Share this:

Leave a Reply

Your email address will not be published. Required fields are marked *