These are the best dairy-free cauliflower mashed potatoes I have tried. If you are avoiding dairy or just looking to lighten up your side dish for dinner you must try this Keto Cauliflower Mash. My easy recipe is low carb, keto, gluten-free, grain-free, dairy-free, vegan, whole30, paleo, sugar-free, and Trim Healthy Mama friendly.
I have made mashed cauliflower with cream cheese at least a hundred times over the last ten years. I started making it back when my husband and I did the South Beach Diet a year or two after getting married. We had each gained a few newlywed pounds and did the SBD together.
Since then we have loved mashed cauliflower as an easy side. I don't even miss mashed potatoes. Making dairy-free keto mashed cauliflower was somewhat new. I have made it with ghee before but I don't love the flavor. This version I loved.
Figuring out how to make this keto cauliflower mash creamy and rich without any dairy was a little challenging but I definitely think I succeeded.
This has two secret ingredients. The first is butter flavored coconut oil. And the second is mayonnaise. I use mayo is all my casseroles and it is so creamy I thought I'd throw in a tablespoon and see what happened. The best-mashed cauliflower ever is what happened.
How To Make Keto Cauliflower Mash
Mashed cauliflower is soon to be your new favorite side because it goes with everything! Chicken, fish, veggies, or anything else you are craving is sure to be a great fit. The best part is this is the most simple dairy-free keto mashed cauliflower recipe ever. Take a look at these easy to follow directions:
Step 1: Begin by cooking the cauliflower according to the directions on the package.
Step 2: Add the cooked cauliflower to a food processor and give it a couple of pulses. Then add in the almond milk, dairy-free mayonnaise, butter-flavored coconut oil, and salt. Process the ingredients until they are fluffy, smooth, and creamy. Be sure to scrape down the sides of the food processor as need. Warm up the low carb cauliflower mash and serve.
See how easy it is to make this keto cauli mashed potatoes recipe? There are so many wonderful options you can try to give it even more variety too!
Keto Cauliflower Mashed Potatoes Variations
As I mentioned before, you can add in several other ingredients to change it up, depending on what you are serving it with. Try some of these ideas for some inspiration:
- Bacon - Chop up some cooked bacon and mix in with the creamy cauliflower mash. It adds some protein and tastes amazing. Plus, it’s so good you could eat it as the main dish.
- Green Onions - Thinly dice some green onions and sprinkle on top of the cooked mashed cauliflower. Not only does it add some color, but it also tastes good too.
- Garlic - If you’ve been missing garlic mashed potatoes, don’t worry! You can easily replicate them by adding some garlic to the healthy mashed cauliflower.
- Chives - I love sprinkling some freshly cut chives on top of the mashed cauliflower! It’s so good!
Can I Use Fresh Cauliflower?
Yes, absolutely, you can use fresh cauliflower. I like to use frozen because I always happen to have some around when I need it. If you want to use fresh cauliflower, simply steam it and follow the rest of the directions for my keto cauliflower mash.
You can also use fresh cauliflower rice or even frozen riced cauliflower if that is what you have available.
What Are The Benefits Of Cauliflower?
Cauliflower has so many incredible benefits to your health! It’s food that everyone should be eating because it’s so good for you. Not only will you get nutrients like vitamin C, folate, potassium, fiber, phosphorus, and vitamin B6, but you also get even more! Cauliflower is a wonderful source of antioxidants, is a low-carb option for many recipes, and can even help you lose weight. So if you are debating on jumping on the cauliflower bandwagon, it’s a great idea!
Another benefit of eating cauliflower is that it can take on many flavors. So that’s why it’s a great choice if you stick to a low carb keto diet or are working on weight loss. Its flavor is incredibly mild, so you can add seasonings and other ingredients to change the way it tastes. Often people will use it in place of chicken and other foods because it can easily replicate those foods.
How Do You Store Cauliflower Mash?
Place the cooked mashed cauliflower in an airtight bowl or container with a lid that fits good. Then put it in the refrigerator for 3-5 days.
Can I Freeze Mashed Cauliflower?
Yes, this actually freezes very well. Just as you need to do when refrigerating the cooked cauliflower, it needs to be put in an airtight container.
If you like to make meals ahead of time and freeze for later, make a larger batch of this mashed cauliflower recipe. Then you can put it into individual serving sized containers and always have some on hand. I love this because it’s quick to grab for lunch or an easy side dish when I’m in a hurry.
How Do I Reheat Keto Cauliflower Mash?
You can reheat the cauliflower mash in the microwave by placing it in a microwave-safe bowl and heating it for a couple of minutes. Give it a stir and keep heating them until they are hot all the way through.
Another option is to warm the oven up to 350 degrees and place the mashed cauliflower in a baking pan. Add a little more buttery coconut oil on top and bake them for 10-15 minutes or until they are hot all the way through.
I hope this becomes one of your favorite keto recipes too!
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- 24 oz frozen cauliflower cooked according to package instructions
- ¼ cup butter-flavored coconut oil
- 2 tablespoon unsweetened almond milk
- 2 tablespoon mayo dairy-free
- ½ teaspoon salt
- Process the cauliflower in a food processor until chopped. Add the other ingredients. Process until smooth and creamy, scraping down the sides as needed. Heat and serve.
Freezing: Keto cauliflower mash actually freezes very well. You can freeze in family-sized or individual portions.
Reheating: You can reheat the cauliflower mash in the microwave or the oven. Just microwave for 2-3 minutes or bake at 350 for 10-15. Times may vary. You just need to reheat until it is hot.
Originally Published July 11, 2016. Revised and Republished June 19, 2020.
I'm loving low carb eating the more I try it...especially because of delicious meals like this one. Who knew mashed cauli could be SO amazing. Loved the coconut oil flavored like butter... great secret ingredient!
Claudia Lamascolo says
I am actually trying this recipe tonight it looks so yummy and I can't wait to taste it smells delicious
Could I use Ghee or Regular butter instead of the coconut oil?
Jim Kuder says
Is there typically any grittiness to this recipe or are they truly creamy?
Do you know the nutritional info per serving, especially carbs for those on keto?
It is truly creamy as long as you have a good food processor to break down the cauliflower. I just added a nutrition table. Enjoy!
I have a a Ninja which should break it down I would think. Thank you for the nutritional info, but what quantity of serving is this based on? 1/2 cup or 3/4 cup or ?
It is for half the recipe. I didn't measure my cups. At the top of the recipe card it shows there are 2 servings. It is a generous serving. My guess is 1.5 cups.
Made mashed cauliflower. Several times under cooked it. Cover and put in micro for 1-2 minutes. Easy to under cook. Must really mash/ mix it well.
Bought seasoning extract, mashed potatoes haven’t tried yet. I cook cauliflower and broccoli with 1/4 tsp of baking soda to lessen odor. Learned that if using cauliflower rice, cook according to instructions, drain, drain more, put into dry fry pan and on low heat till all liquid gone. With liquid gone, so goes cauliflower strong taste. Easier to use as rice or potato without odor.
Renee Fanjon says
does the cauliflour need to be FROZEN?
No, you can use fresh steamed cauliflower instead.
My mashed cauliflower always seems too thin or runny, yours looks like mashed potatoes. Any tips?
Follow my recipe? 😉 I only add enough liquid to get it going in the food processor.
You have to Squeeze the water out of it. I saw this on another recipe and it makes sense.
I don't bother with this and still get fluffy mashed cauliflower.
This was yummy, really is the best cauliflower mash I've ever made/tried!
Donna K says
These were awesome!
I saw the buttery coconut oil pop in the stores and I was wondering if it was truly buttery. I'll definitely have to give it a try with this yummy mashed cauliflower!
It smells just like movie theater buttered popcorn. I'm planning on making popcorn with it very soon 🙂