Keto Cheesy Baked Mashed Cauliflower

Keto Cheesy Baked Mashed Cauliflower

Mashed potatoes was one of my favorite sides before I transitioned to the keto lifestyle. There are tons of recipes out there swapping out the cauliflower for potatoes for a keto friendly low carb alternative. Even the big food manufacturers are getting in on the trend like Green Giant has mashed cauliflower in the freezer section at most grocery stores. I have found that these brands versions taste a little bland.

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Baked Cheesy Mashed Cauliflower

One of my favorite recipes is one that closely tastes like potatoes that I call Keto cheesy baked mashed cauliflower. The secret is in the ingredients like Parmesan, sour cream and cream cheese. These additions make the mashed cauliflower a bit thicker to resemble the texture of mashed potatoes. This version is a baked mashed cauliflower topped with cheddar cheese. I also add a bit of Italian seasoning into the mix.

I also leverage parts of this recipe making a spiced Indian version that mimics a popular potato curry called cauliflower sabji. This can be paired with keto versions of Indian breads like my keto poori or keto garlic naan.

Steaming the Cauliflower

The first step is to get the cauliflower soft and there are two methods described below to accomplish this.

METHOD 1: STEAM IN THE MICROWAVE

I usually use a Pasta Boat with a steamer attachment to seperate the water from the cauliflower. Any microwave steamer will work. If you do not have a steamer device for the microwave, you can put in a 1/4 cup of water in a bowl and add the cauliflower and cover with a plate or plastic lid. Heat the cauliflower in the steamer for 10 minutes. Since almost everyone can do the bowl covered by a plate method, my video shows this method to steam the cauliflower. Click here to buy a Pasta Boat.

Pasta Boat with Steamer attachment on base

Steam in microwave
Bowl with 1/4 cup water and plate cover to steam cauliflower

If you did use a bowl with a plate to cover, make sure to drain all the water that is left.

Strain Cauliflower
Strainer for Cauliflower to remove excess water

METHOD 2: COOK CAULIFLOWER IN BOILING WATER

Bring 4-6 cups of water to a boil. Add cauliflower florets to boiling water and cook for 10 minutes until cauliflower is soft. You should be able to mash a floret with a fork. When done use a strainer to drain the water.

CAULIFLOWER MASH

Transfer the cauliflower florets to a large bowl. Add the 2 oz of cream cheese, 1/4 cup sour cream and 1/4 cup Parmesan cheese and start mixing with a large spoon. Once the ingredients are well incorporated, take a masher and mash the cauliflower.

Mashed cauliflower

Cauliflower mashed to resemble mashed potatoes

Keto Cheesy Cauliflower Mash

Preheat oven to 350°F. Cut 1/2 head of cauliflower into florets. Steam cauliflower in the microwave for 8 minutes. Can use pasta boat with steamer attachment, a microwave vegetable steamer or a bowl with 1/4 cup of water covered with a plate. (Drain with strainer if using bowl with plate cover method)

Put the steamed cauliflower in a bowl while still hot and add 2 oz cream cheese, 1/4 cup sour cream, 1/4 cup grated parmesan cheese and 1 tbsp Italian seasoning. Mix in until well combined and then use a masher to mash the cauliflower. Add 2 tbsp chopped green onions and mix it in. Flatten to make a smooth even layer for the mashed cauliflower. Add 1/2 cup cheddar cheese evenly covering the top. Put in oven at 350°F for 20 to 25 minutes.

Take out of oven and wait few minutes before serving. Enjoy!

Notes

  • When steaming the cauliflower, it should be easy to mash with a fork
  • In case of using a pasta boat with vegetable steamer attachment or microwave steamer separating water from vegetables there is no need to drain the cauliflower in the strainer.

Nutrition

Calories: 148.1kcal | Carbohydrates: 3.8g | Protein: 7.4g | Fat: 11.9g | Saturated Fat: 7.1g | Cholesterol: 35.6mg | Sodium: 228.6mg | Potassium: 167.1mg | Fiber: 1.3g | Sugar: 1.5g | Vitamin A: 401.6IU | Vitamin C: 17.3mg | Calcium: 221.8mg | Iron: 0.8mg | Net Carbs: 2.5g

Keto Baked Cheesy Mashed Cauliflower

A delicious alternative to mashed potatoes swapping out potatoes for cauliflower
5 from 1 vote
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Course: Appetizer, Side Dish
Cuisine: American
Keyword: keto, keto recipe, mashed cauliflower
Servings: 4
Calories: 148.1kcal
Net Carbs: 2.5g

Ingredients

  • 1/2 head cauliflower
  • 1/4 cup sour cream
  • 2 oz cream cheese
  • 1/4 cup parmesan cheese
  • 1 tbsp Italian seasoning
  • 1/2 cup cheddar cheeseshredded
  • 2 tbsp green onionschopped

Instructions

  • Preheat oven to 350°F
  • Cut 1/2 head of cauliflower into florets
    cauliflower florets
  • Steam cauliflower in the microwave for 8 minutes. Can use pasta boat with steamer attachment, a microwave vegetable steamer or a bowl with 1/4 cup of water covered with a plate. (Drain with strainer if using bowl with plate cover method)
    Strain Cauliflower
  • Put the steamed cauliflower in a bowl while still hot and add cream cheese, sour cream, parmesan cheese and Italian seasoning.
    Cauliflower mash ingredients
  • Mix in until well combined and then use a masher to mash the cauliflower
    Masher
  • Add green onions and mix it in
    keto cheesy cauliflower mash green onions
  • Flatten to make a smooth even layer for the mashed cauliflower
    keto cheesy cauliflower mash smooth layer
  • Add cheddar cheese evenly covering the top
    keto cheesy cauliflower mash cheddar
  • Put in oven at 350°F for 20 to 25 minutes
  • Take out of oven and wait few minutes before serving. Enjoy!
    Baked cauliflower

Notes

  • When steaming the cauliflower, it should be easy to mash with a fork
  • In case of using a pasta boat with vegetable steamer attachment or microwave steamer separating water from vegetables there is no need to drain the cauliflower in the strainer.

Nutrition

Calories: 148.1kcal | Carbohydrates: 3.8g | Protein: 7.4g | Fat: 11.9g | Saturated Fat: 7.1g | Cholesterol: 35.6mg | Sodium: 228.6mg | Potassium: 167.1mg | Fiber: 1.3g | Sugar: 1.5g | Vitamin A: 401.6IU | Vitamin C: 17.3mg | Calcium: 221.8mg | Iron: 0.8mg | Net Carbs: 2.5g
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Share how your keto cheesy baked mashed cauliflower comes out in the comments below.



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