Low-carb cauliflower is fantastic when sautéed and then smashed. This version isn’t an ultra-smooth keto cauliflower mash; instead it’s a chunky, flavorful smashed cauliflower. For a completely smooth texture, you can pulse the cooled mixture in a food processor or blender until it reaches the consistency you prefer. 
Low Carb Smashed Cauliflower Recipe
This recipe delivers a chunky, sautéed smashed cauliflower with a rich garlic and olive oil flavor. Sautéing the cauliflower first caramelizes the edges and deepens the taste, making this side so good you may want to double the batch. It’s low in carbs and sugar, lower in calories than mashed potatoes, and works well for everyday dinners or holiday menus. For an even lighter version, reduce the cheese or swap butter for olive oil. Serve this dish alongside roasted meats, poultry, or as part of a low-carb holiday spread in place of traditional mashed potatoes.
Watch Video for Easy Smashed Cauliflower
How to Make Healthy Smashed Cauliflower (photos)
- Chop a fresh cauliflower into bite-sized pieces. If using frozen, thaw thoroughly and pat dry with paper towels to remove excess water. Fresh cauliflower yields better texture and less sogginess than frozen.
- Sauté minced garlic in olive oil or butter until fragrant, then add the cauliflower and cook until it begins to brown.
- Pour in the milk and seasonings, bring to a simmer, and cook until the cauliflower is tender.
- Remove from heat and mash with a potato masher for a chunky texture. For a very smooth mash, cool slightly then blend in a food processor.
- Stir in parmesan or other cheese if desired and adjust salt and pepper to taste.
Tips for Storing Leftover Keto Cauliflower Mash
- Store leftovers in the refrigerator for up to 3 days in an airtight container.
- Avoid freezing, as thawed cauliflower often releases water and becomes mushy.
- Reheat gently in the microwave or on the stovetop, adding a small splash of milk, a pat of butter, or an extra sprinkle of parmesan to refresh the texture and flavor.
Low Carb Smashed Sautéed Cauliflower
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Ingredients
- 1 (1) medium head of cauliflower (about 2 pounds / 910 g)
- 2 Tablespoons (30 ml) olive oil or butter
- 3 cloves (3 cloves) garlic minced
- 1 1/2 cups (360 ml) milk (low-fat, whole, almond, or soy)
- 1/2 cup (50 g) parmesan cheese optional
- 1 teaspoon (5 ml) kosher salt or to taste
- fresh cracked black pepper to taste
Instructions
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Roughly chop the cauliflower into 1-inch pieces.
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Heat a large pan over medium-high heat. Add the oil or butter and the minced garlic. Cook about 30 seconds until the garlic is translucent and fragrant.
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Add the cauliflower and sauté, stirring occasionally, for about 5 minutes or until the pieces are lightly browned.
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Add the milk, salt, and pepper. Bring to a gentle simmer and cook for another 5–10 minutes, until the cauliflower is tender.
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Remove the pan from heat and let it cool briefly. Mash the cauliflower with a potato masher to your preferred texture, then stir in the parmesan until it melts.
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Taste and adjust seasoning as needed. Serve warm.
Video
Nutrition Information per Serving
Here’s more of our low carb vegetable recipes
This recipe was originally published in 2019 and updated with new photos in 2021. If you enjoy cauliflower dishes, also try air-fryer cauliflower or cauliflower pizza crust for other low-carb options. If you make this recipe, leave a comment and let us know how it turned out.