Delicious Non-Vegan African Foods

Keto Mashed Cauliflower – Low Carb Africa

published to . Updated date Written by Tashiro. This post may contain affiliate links. See disclosure. 13 Comments

This rich, creamy keto mashed cauliflower is delicious and a great alternative to regular mashed potatoes. Made with roasted cauliflower and sour cream, it has just 6g net carbs.

low carb mashed potatoes
Cauliflower mash with sour cream

If you’re on the keto diet and want a low-carb alternative to traditional mashed potatoes, you’ve come to the right place. and the taste is very close to the real thing!

Jump to:


This recipe is made by first roasting the cauliflower before blending. This greatly improves the texture and also reduces the cauliflower’s strong taste. Roasting also preserves the cauliflower’s natural flavor and brings out its nutty flavor.

The final texture is similar to that of mashed potatoes and will remain firm for 2-3 days in the refrigerator.

Sign up for a free 7-day keto meal plan

You will also receive an email with new recipes delivered directly to you.

🧾Ingredients used

This easy mashed cauliflower recipe only requires a few simple ingredients.

  • cauliflower: Frozen cauliflower can be too soft when thawed, so it’s better to use fresh cauliflower than frozen. I used a whole bunch of cauliflower, but you can also use finely chopped florets.
  • Unsalted butter: I prefer to use unsalted because I can control the saltiness level of the dish.
  • sour cream: I like to use sour cream. Because it gives enough moisture without thinning the cauliflower mash. It also adds a tangy flavor that improves the overall texture of the dish. The result is a rich, buttery texture that just melts in your mouth!
  • spices: salt, black pepperWhen cayenne pepper.
  • Olive oil / olive oil spray: Improves the texture of cauliflower mashed potatoes.
cauliflower, butter, sour cream
Keto Mash Cauliflower Ingredients

🔪 how to make a recipe

Here’s how to make this keto mashed potato recipe.

  • Start by preheating your oven to 450 degrees Fahrenheit.
  • Wash and dry the cauliflower. Cut cauliflower into medium sized florets and spread out on a baking sheet lined with foil paper. Add 1 tablespoon of olive oil and a pinch of salt and cayenne pepper.
  • If you have an olive oil spray, it’s easier to use this. If not, a drizzle of olive oil will suffice. Also, you don’t need to add a lot of salt and pepper here. You just need a little bit to bring out the flavor during roasting.
  • Mix everything together until the cauliflower is well coated. Place the cauliflower florets on a baking sheet and roast in the oven for 20 minutes or until the cauliflower is slightly crispy.
  • In the next step regular blender, food processorAlso hand immersion blenderI prefer to use a regular high-power blender because I want the cauliflower to be perfectly pureed and leave no lumps.
  • Place the cauliflower in a blender and add half the butter, olive oil and sour cream.
  • I only put half the sour cream in first because I want to have full control over how I want the texture to be. There is also
  • Blend until completely pureed and check when desired consistency is reached. Add sour cream if desired and mix again. Place the cauliflower puree in a bowl, add salt and pepper and mix.
  • You can garnish with parsley, chives, parmesan cheese, or other butters. Cauliflower mash with sour cream is ready!
how to make keto mashed potatoes
How to make Keto Cauliflower Mash

🥫 Storing and Reheating

This creamy mashed cauliflower will keep fresh for 3-4 days in the refrigerator in an airtight container. Reheat in the microwave or oven with a little water.

💭 Tips and variations

  • The added cayenne pepper is just a dash and gives this kheto cauliflower mash recipe a very mild heat. You can substitute it with smoked paprika or black pepper or omit it altogether.
  • If the butter is room temperature, you don’t have to melt it, but if it’s hard, it’s a good idea to melt it a little.
  • Add a little heavy cream or coconut cream to make the recipe even creamier.
  • Always start with half the sour cream and add little by little until you reach your desired consistency.
  • Add your favorite spices such as garlic powder, onion powder, or your favorite herbs.

🍽️ What can I eat this recipe with?

This recipe makes a great side dish for a weekday dinner or Thanksgiving dinner. Drizzled with keto gravy, you can eat this low-carb cauliflower mash with steak or roast chicken.

Enjoy this easy low-carb side dish with these:

air fryer turkey wings

Ninja Foodi Pork Chop

keto meat pie

Ninja Foodi whole chicken

keto chicken bacon lunch casserole

keto buffalo chicken meatballs

low carb mashed potatoes
Easy keto mashed cauliflower recipe.

👩‍🍳 FAQ

Can I substitute cream cheese for sour cream?

Yes you can, but there are some important differences. Cream cheese doesn’t have the sour taste of sour cream, so it tastes different. Also, since cauliflower is roasted and devoid of moisture, sour cream is perfect as it brings moisture back into the mash.
Using cream cheese makes it a lot thicker. You may need to add a little water or a splash of almond milk to slightly increase the moisture content.

Can you freeze keto mash cauliflower?

Absolutely, but with one caveat. Milk is difficult to dissolve, so it must be frozen before adding sour cream. Chop cauliflower into small portions and freeze in freezer bags.
If using frozen, thaw overnight in the refrigerator, then add sour cream and mix. If you are in a hurry, immersion blender Quickly whisk together sour cream and spices.

creamy keto mash cauliflower

📖 recipes

Easy Keto Mash Cauliflower

keto mash cauliflower

This rich, creamy keto mashed cauliflower is delicious and a great alternative to regular mashed potatoes. Made with roasted cauliflower and sour cream, it has just 6g net carbs.

Share on Facebook

course: Snacks, side dishes, appetizers

cooking: American

Preparation time: Five minute

Cooking time: twenty five minute

total time: 30 minute

Serving: Four

calorie: 264kcal

prevent the screen from dimming


spices for roasting cauliflower


  • Preheat oven to 450F.

  • Wash and dry the cauliflower.

  • Cut into medium-sized florets and spread out on a baking sheet.

  • Spray with olive oil and add a pinch of salt and cayenne pepper.

  • Mix together until cauliflower is well coated.

  • Roast in oven for 20 minutes or until cauliflower is slightly cauliflower.

  • Pour into high power blender.

  • Add half the butter and sour cream and blend at high speed until pureed.

  • Check the consistency to your liking, and if not, add sour cream.

  • Transfer to a bowl, add salt and black pepper and mix well.

  • Serve with fresh parsley, chives, or butter.


This recipe serves 4 and has 6 net carbs per serving.

  • The added cayenne pepper is so little that it gives the dish a very mild heat.
  • If the butter is at room temperature, it will crumble when put in a blender, so you don’t need to melt it, but if it’s hard, it’s a good idea to melt it a little.
  • Always start with half the sour cream and add little by little until you reach your desired consistency.


calorie: 264kcal | | carbohydrate: 8g | | protein: Fourg | | thick: twenty fiveg | | saturated fat: 12g | | cholesterol: 52mg | | sodium: 455mg | | potassium: 510mg | | fiber: 2g | | sugar: Fourg | | Vitamin A: 625IU | | Vitamin C: 69.8mg | | calcium: 97mg | | iron: 0.7mg

Have you tried this recipe? Let us know!tag @low carbafrica Leave a comment below on Instagram

Related Articles

Leave a Reply

Your email address will not be published.

Back to top button