Keto Mashed Cauliflower

Cauliflower Nutrition

As we mentioned in this recipe, cauliflower is in! Cauliflower is part of the Brassica family, and it contains a wide array of micronutrients and natural antioxidants like vitamin C and folate; surprisingly, the cooking method affects the retention and release of certain nutrients (1). 

One study also suggests that consumption of Brassica family members (like cabbage, brussels sprouts, cauliflower, turnips, and mustard) may be potential beneficial to gastrointestinal health (2). So to make the most out of your cauliflower nutrients for this recipe, we suggest you either steam or roast your cauliflower to retain as many nutrients as possible (1). And bonus! Roasting caramelizes the cauliflower and provides a richer flavor. (Fascinating, right? We are kind of food geeks over here).

Recipe Notes:

  • When roasting the cauliflower, high heat is your friend. Look for color in the cauliflower, as this caramelization yields massive amounts of flavor. My favorite way of seasoning vegetables in general is salt, pepper, and olive oil (not extra virgin) or grape seed oil.
  • Feel free to use soy milk instead of cream. Coconut cream is also a good substitute, but adds extra carbs, making this dish not 100% keto friendly. 
  • Net Carbs per serving is 5g, or 1/3 of a carb exchange.
  • Eliminate the turkey bacon to make the recipe vegan. Note this will alter the macronutrients, and the protein and fat will decrease.
  • Also eliminate cheese to make vegan, if desired, and double up on the nutritional yeast. 
  • If you are looking for deeper richer flavor, I would encourage you to caramelize sliced onions and mix them into the cauliflower mash. America's Test Kitchen, Cook's Illustrated Magazine published some research on the fact that vegan deep meat-like flavor can be developed when onions are caramelized to a deep-rich level. By adding water, and constantly stirring your sizzling onions, over an extended period of time, you can achieve a deep caramelized product. Cool them after they have achieved a rich product, and mix them into the mash! 

This recipe provides a beautiful keto diet substitute for a typical holiday starchy side. Make this any day of the year to accompany your keto meals, or add half of it to your mashed potatoes to increase your nutrients!

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Keto Mashed Cauliflower


20 min


10 min




Part of our Keto recipe collection, this recipe is a perfect side to have year-round, and during the holidays, to support you in staying on track with your keto lifestyle.


  • 6.5 cups/800g Cauliflower, Cut into Very Small Florets
  • 4 each/24g Turkey Bacon, Diced, Cooked
  • 2 Tbsp. Canola Oil
  • 4 fl. oz. Heavy Whipping Cream
  • 0.25 cup/36 g Nutritional Yeast
  • 0.5 cup/56.5 g Cheddar Cheese, Shredded + 0.25 cup/28.25 g to top off and broil
  • 1 Tbsp. Kosher Salt
  • 4 Tsp. Black Pepper


  1. Preheat oven to 420° F.

  2. Cut cauliflower to very small floret size, enough to imitate the size/texture of macaroni pasta. Place in a foil lined sheet tray and drizzle with garlic powder, salt, 2 Tsp. pepper, and oil; toss gently to coat. Bake, for 12-15 minutes, until tender. Check constantly to avoid florets from burning. Remove once golden brown.

  3. Cut bacon strips half lengthwise, and then widthwise to small rectangular strips. Add bacon to a sauté pan, and bring the heat up from cold to medium. The bacon will begin rendering and cooking slowly. Don't stir for some time, until bacon begins to crisp up. Once the bacon begins looking like crispy small teeth, stir with a wooden utensil, and remove from heat once fully crispy. Keep aside in a plate lined with paper towels. This will absorb the excess fat. Feel free to use some of the fat and stir it into the cheese sauce (this will add extra flavor).

  4. In a medium saucepan, combine cream, nutritional yeast, cheese, and remaining 2 Tsp. black pepper and 2 Tsp. of garlic powder. Over medium heat, and constantly stirring, heat up mixture while the cheese melts and incorporates. Mix often with a whisk. Once fully melted, reduce heat to low and keep warm, stirring every once in a while until ready. If the mixture is too thick, add extra milk.

  5. Switch oven to broil. Once cauliflower is ready, transfer to a baking dish or a shallow oven-safe baking dish, enough to hold the cauliflower and the sauce together. Combine the former with the bacon, and the cheese sauce. Add 1/4 cup of cheese on top and broil until cheese is golden brown and crispy on top. Feel free to add chives or green onion bulbs for garnish. Serve warm.


Servings: 8 portions | Calories Per Serving: 180

  • Total Fat 14g
  • Cholesterol 30mg
  • Sodium 880mg
  • Total Carbohydrates 7g
  • Sugars 1g
  • Protein 3g
  • Vitamin A 3g
  • Vitamin C