Thanksgiving Keto Mashed Cauliflower

Let’s face it, you can’t have a proper Thanksgiving meal without a massive bowl of mash. But if you’re on keto, then you know potatoes are out (unless you’re on a potato-friendly, modified low-carb diet). Fortunately, you don’t need to deprive yourself of one of life’s greatest pleasures – mashed potatoes.

While there is no such thing as keto mashed potatoes, this keto mashed cauliflower with cream cheese recipe is just as creamy as the real thing! It’s easy to make and it’s irresistibly rich and creamy. This low carb mash will steal the spotlight on your Thanksgiving table. To make it pop, we served it with a dollop of butter and festive pink peppercorns.

And if you’re wondering about the macros? There’s nothing to fear – cauliflowers are incredibly low calorie and low carb. Each serving of this super creamy mashed cauliflower keto contains a healthy 221 calories, 19.4g fat, 3.7g net carbs, and 6.3g protein.

This mashed cauliflower keto recipe won’t let you down!

If you find it challenging to stick to your meal plan and not be everyone’s burden with a special diet on Thanksgiving, we suggest you start thinking outside of the box. After all, at the time of the first Thanksgiving celebrations in 1621, our ancestors didn’t use potatoes.

Instead, they used other types of roots, such as turnips. Potatoes were introduced to North America shortly after the 1620s but did not become a part of America’s agricultural patchwork until 1719.

With that said, this new version of a holiday meal won’t let you down. This is a family recipe, a low carb alternative that will perfectly pair up with turkey and gravy. Keep it warm, as the flavors unfold with heat. Set the table and watch everyone gasp in excitement while you serve a Thanksgiving meal with a keto twist!

Nutrition Info

Keto Cauliflower Mash	Calories	Fats (g)	Carbs (g)	Fiber (g)	Net Carbs (g)	Protein (g)
2 heads cauliflower	133	0.5	28.1	13.3	14.8	10.5
1 cup cream cheese	810	80.9	6.2	0	6.2	17.5
1/3 cup cheddar cheese, shredded	152	12.5	0.5	0	0.5	9.4
2 tbsp ghee (or butter)	224	22.5	0	0	0	0.1
½ tsp salt	0	0	0	0	0	0
½ tsp black pepper	3	0	0.7	0.3	0.4	0.1
1 tsp pink peppercorns	4	0.1	0.7	0.3	0.4	0.1
Total	1326	116.5	36.2	13.9	22.3	37.7
Per Serving (<6)	221	19.4	6.0	2.3	3.7	6.3

Why is cauliflower the perfect substitute for potatoes?

Cauliflower is a keto staple. You can turn it into rice, pasta, pizza crust, tortillas, bread, bagels… the list goes on and on… As you’ve learned in this recipe, it’s also the perfect substitute for the classic mashed potato!

But cauliflower’s merits don’t stop there. It has tons of nutritional benefits – even more than potatoes. It’s low calorie, low carb, rich in fiber, vitamin C, vitamin K, folate, iron, calcium, potassium, and more. It’s definitely one of my favorite veggies whether I’m doing keto or not.

With that said, flavor and texture-wise, mashed cauliflower can easily be mistaken for the real thing. In fact, when I served this recipe to a few guests, they had no clue they were eating low carb mashed cauliflower. Their facial expressions were priceless, they were absolutely shocked when I told them because no one suspected a thing! It was that good!  

A few more tips to help ensure you get the right texture for your mash

• First of all, your mash shouldn’t be grainy or watery. You’re not making a smoothie. The right texture for your mash should be smooth and silky, and it should be dense like real mashed potatoes.
• Also, make sure the cauliflower is cooked thoroughly. It should be soft, but don’t overboil it as it can become watery. The softer it is, the smoother your mash texture will be.
• It’s important to make sure you drain the cauliflower as best you can. To remove excess moisture, you can use paper towels or a clean cheesecloth. Continue squeezing until there’s nothing left. Sounds like tough exercise? Consider this your arm workout for the day!
• If you find your mash is too thick, add a bit more ghee or butter or cream. Alternatively, you can reserve a quarter cup of the saltwater you cooked your cauliflower in (step 1). You can use this for mashing to add more flavor to your cauliflower, but without the extra fat and calories.
• So, here’s one more tip for the perfect keto cauliflower mash texture. You can steam the cauliflower instead of boiling. This helps prevent the need for draining water later on. Alternatively, you can also roast your cauliflower to minimize excess moisture.

Can I use pre-made or pre-cooked cauliflower rice?

Yes, but don’t boil it. Instead, steam or microwave and remember to squeeze out excess water for that soft, creamy (not watery) mash. This is because frozen cauliflower has more moisture than fresh ones.

Can I mash cauliflower stems, too?

Yes, you can, but we don’t recommend it as they don’t crumble nicely and can lead to a super grainy texture. For potato-like texture, use only florets. The good news is that you don’t have to throw away the stems. You can sauté or stir fry them later on.

What to eat with your keto mashed cauliflower?

This mash is perfect for pairing with your usual proteins, such as chicken, roast beef, turkey, or fish. You can even use this as a topping for your favorite pie or meatballs like in this keto meatballs with cauliflower mash recipe:

How long will this last in the fridge?

You can put this in the fridge for 3-5 days. For longer storage, you can put your mash in the freezer where it will keep up to 3 months.

How to reheat?

You can reheat your mash on the stovetop or steam it in the microwave.

I really miss potatoes; can I add a bit to my keto mashed cauliflower?

A hundred grams of potato has 77 calories and 15g net carbs. The same amount of cauliflower, on the other hand, has only 25 calories and 3g net carbs. If you’re really craving for some potatoes, then make sure you measure carefully so you don’t go beyond your keto macros.

You can try doing a half-potato and half-cauliflower mash, but at this ratio, net carbs may still be a bit on the high end. Play around with the numbers to find the perfect ratio that works for you, so you don’t get kicked out of ketosis.

Conclusion

Mashed potato may be an all-time favorite for many people. But it’s out of reach for those on the keto diet. Fortunately, you don’t need to deprive yourself of this delicious side dish. Give this keto mashed cauliflower recipe a try and you may end up falling in love with it! Why don’t you try it and let us know how it turned out for you!