- Prep3 min
- Cook12 min
- Freezer friendlyyes
Not another keto cauliflower recipe. I know. Potatoes run deep in my Scottish blood, and mash was my go-to comfort food until the early days of keto made it too high carb for my macros. This keto cauliflower mash took away some of that sadness. It’s frozen cauliflower, a microwave and a blender, and about three minutes of actual effort.
Is it potato? No. Am I mad about it? Also no, which from me is high praise. Prefer the Thermomix? The card has that method too, and it saves you washing a jug and blender.
Can I manage this today?
- Spoon rating: 🥄🥄 Low Spoon Day (with frozen cauliflower)
- Hands-on time: about 3 minutes, plus 4–6 minutes in the microwave (Thermomix: 12 minutes of cooking)
- Main effort: blending, then washing the blender
- Chopping: none with frozen florets. Fresh florets need a rough chop
- Standing and attention: a few minutes at the bench loading the jug and blender. The microwave does the cooking
- Washing up: a microwave jug and a blender jug (Thermomix: the bowl only)
Quick spoon check
- No-spoons version: let’s be real here, this is a perfect recipe to do in a big batch and freeze so you can just pull it out of the freezer and reheat on a no spoon day!
- Low-spoon version: frozen cauliflower, jarred minced garlic, microwave jug and blender OR the Thermomix method. One bowl, 12 minutes of cooking.
- As written: fresh florets, roughly chopped, with either method.
Leigh’s notes
Cauliflower and I have history. As a kid, it landed on my plate as a mooshy, watery mess of sadness, and I can still produce the shudder on demand. So I came to this one wary.
What won me over was the texture. The butter and cream cheese do the heavy lifting, the blender takes it smooth, and there’s nothing left to remind me of that plate. It still isn’t potato. I won’t pretend otherwise. But in the early days of keto, when mash was too high carb for my macros, I’d take “not mad about it” over nothing.
I always use frozen cauliflower. Fresh works too, but frozen means no chopping. A few cubes of frozen spinach go in when I cook the cauliflower, and chives or parmesan are good additions too.
Why this recipe works
- Microwaving under cling wrap means no pot of boiling water and nothing to drain.
- Butter and cream cheese give it body and richness, with no cream to buy or measure.
- Blending is what turns cooked cauliflower into mash, so it ends up smooth rather than chunky.
- A short shopping list: four ingredients plus salt and pepper.
Ingredients at a glance
- Cauliflower: the base. Frozen or fresh florets both work.
- Butter: richness and a savoury flavour.
- Cream cheese: creaminess and body.
- Minced garlic: savoury flavour. Jarred is fine.
- Salt and pepper: seasoning. Start small and taste.
No Spoon Swaps
Frozen and jarred ingredients are accessibility tools, not second best.
- Frozen cauliflower florets: skip the chopping. Fresh florets work the same way and need a rough chop first.
- Pre-cut fresh florets from the supermarket: no cutting up a whole head. They can cost more than a whole cauliflower.
- Jarred minced garlic: no peeling or crushing. Fresh garlic gives a slightly stronger flavour, but jarred works well here.
- Microwave instead of the stove: no pot to watch or drain. You will need a microwave-safe jug and a blender to wash.
- Thermomix: one bowl for everything. The trade-off is 12 minutes of cooking time.
Substitutions and allergens
- Spinach: a few cubes of frozen spinach go in with the cauliflower for something different.
- Chives or parmesan: extra flavour, stirred in or on top.
- Dairy-free: not tested. Both the butter and the cream cheese are dairy.
Allergen notes
- Milk: butter and cream cheese, plus parmesan if you add it.
- Gluten: cauliflower, butter, cream cheese and garlic don’t normally contain gluten, but check the labels on the cream cheese and jarred garlic.
- Vegetarian: parmesan traditionally uses animal rennet, so check the label if you add it.
Equipment and easier alternatives
- Microwave-safe jug and cling wrap: for the microwave method. Microwave wattage varies, so check the cauliflower is soft and adjust the time.
- High-powered blender, stick blender or food processor: all three work with the cooked cauliflower.
- Thermomix: cooks and blends in one bowl.
Storage, freezing and reheating
- Fridge: airtight container, 4 days.
- Freezer: yes, freeze it in individual portions. Keeps for up to three months.
- Reheating: microwave for 2 minutes, stir, then microwave again until steaming hot.
Serving ideas
Keto cauliflower mash works anywhere you’d normally put potato mash.
- Beside Split Roast Chicken with Lemon Herb Salsa.
- Under something saucy, like Slow-Cooked Lemongrass and Five-Spice Beef Brisket.
- Next to Bobotie (South African Curried Mince).
- Under Keto Mongolian Beef, to catch the sauce.
Frequently asked questions
Can I use fresh cauliflower?
Yes. Roughly chop the florets, then cook them the same way until soft. Frozen skips the chopping.
How do I know the cauliflower is cooked enough?
It should be soft all the way through. Microwave time depends on your wattage, so check at 4 minutes and keep going to 6 if it’s still firm.
Does keto cauliflower mash taste like potato?
No. It’s creamy, buttery and mild, but it isn’t potato.
What can I add to it?
A few cubes of frozen spinach with the cauliflower, or chives or parmesan.
Can I freeze it?
Yes. Freeze it in individual portions and it keeps for up to three months. Reheat in the microwave for 2 minutes, stir, then microwave again until steaming hot.
Keto Cauliflower Mash (Spud-Free, Spoon-Friendly)
Equipment
- Microwave-safe jug
- Cling wrap
- High-powered blender (or stick blender or food processor)
- Thermomix
Ingredients
- 500 g cauliflower florets (frozen, or fresh and roughly chopped)
- 40 g butter
- 75 g cream cheese
- 1 tsp minced garlic (jarred is fine)
- ¼ tsp salt (start with this, then taste)
- 1 pinch pepper
Instructions
Microwave and blender
- Tip the cauliflower into a large microwave-safe jug.
- Cover the jug with cling wrap.
- Microwave on high for 4–6 minutes, until a fork slides in easily and the cauliflower is soft. Check at 4 minutes, because wattage varies.
- Peel back the cling wrap carefully. Steam will escape.
- Tip the cooked cauliflower into a high-powered blender.
- Add the butter, cream cheese and minced garlic.
- Blend for 30 seconds, until smooth.
- Add ¼ teaspoon salt and a pinch of pepper, blend for a few seconds, then taste before adding more.
Thermomix
- Add the cauliflower to the Thermomix bowl.
- Turbo pulse 3–4 times.
- Scrape down the sides of the bowl.
- Add the butter and minced garlic.
- Cook for 12 minutes at 100°C on speed 1.
- Add the cream cheese, ¼ teaspoon salt and a pinch of pepper.
- Blend for 30 seconds on speed 7.
Notes
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A final spoon-saving note
If cauliflower and you have history, start with the frozen bag and the microwave. Three minutes of effort, then see how you feel. If it’s still not potato, that’s fair. It was never going to be. But for the price of a jug and a blender, I’ll take creamy and not mad about it.
