If you’ve been hunting for the ultimate low-carb alternative to mashed potatoes that doesn’t taste like sad diet food, you’ve got to try this! I’m honestly obsessed with this Roasted Cauliflower Mash—it’s incredibly creamy, buttery, and gets a bright little kick from fresh lemon zest. Best of all? It’s a super quick air fryer recipe that comes together in just about 20 minutes. Whether you’re sticking to a keto diet or just want a cozy, healthy side dish for dinner tonight, this bowl of comfort is going to blow you away.
Ingredients
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32 oz (907.2 g) Cauliflower florets
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0.33 tbsp Olive oil
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3 oz (85 g) Parmesan, grated
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4 oz (113.4 g) Butter, soft
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Juice of 0.5 Lemon
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Zest of 0.5 Lemon, grated
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Salt and black pepper to taste
Directions
- Preheat your air fryer to 380 degrees F. Place the basket inside.
- Add the cauliflower florets and the 0.33 tbsp of olive oil to the basket. Rub the oil well into the cauliflower and cook for 20 minutes.
- Transfer the cooked cauliflower to a bowl and mash well.
- Add the remaining ingredients: 3 oz (85 g) parmesan, 4 oz (113.4 g) soft butter, lemon juice, and lemon zest.
- Stir everything really well until combined.
- Season with salt and black pepper to taste.
- Divide between plates and serve as a side dish.
Recipe Details:
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Prep Time: 5 minutes
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Cook Time: 20 minutes
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Servings: 4
Nutrition:
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174 Calories
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5 g Fat
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2 g Fiber
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8 g Protein
👨🍳 Pro Tips for the Perfect Mash
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Don’t skip the “Shake”: Since you are cooking 2 lbs (907.2 g) of cauliflower in the air fryer, it can get crowded. Shake the basket halfway through cooking (around the 10-minute mark) to ensure the florets roast evenly and get those delicious caramelized edges rather than just steaming in the middle.
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Texture Control: For a rustic, “homestyle” texture, a standard potato masher works great. However, if you want a silky-smooth consistency that mimics traditional mashed potatoes, toss the cooked cauliflower into a food processor or use an immersion blender before adding the cheese.
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Grate Your Own Cheese: Avoid pre-shredded parmesan bags if you can. They often contain anti-caking agents (potato starch) that prevent the cheese from melting smoothly. Grating a block of fresh parmesan ensures a creamier, richer mash.
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Room Temperature Butter: Make sure your 4 oz (113.4 g) of butter is truly soft or at room temperature. If you add cold butter to the hot cauliflower, it will cool the dish down too quickly and may not emulsify as well.
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Garlic Lover Upgrade: Want an extra layer of flavor? Toss 2-3 cloves of garlic (peeled) into the air fryer basket along with the cauliflower. They will roast and soften, becoming sweet and mild, ready to be mashed right in with the florets!
❓ Frequently Asked Questions
Can I make this recipe without an Air Fryer? Absolutely! If you don’t have an air fryer, you can roast the cauliflower in a standard oven. Preheat your oven to 400°F (200°C). Spread the florets on a baking sheet lined with parchment paper and roast for 20-25 minutes, or until they are tender and golden brown. Then, proceed with mashing as directed.
How do I store leftovers? Store any leftover mash in an airtight container in the refrigerator. It will stay fresh for up to 3-4 days. In fact, the lemon and garlic flavors often melding together even better the next day!
What is the best way to reheat this? You can reheat the mash in the microwave in 30-second intervals, stirring in between. Alternatively, warm it up in a saucepan on the stove over low heat. If it looks a little dry, just stir in a splash of water or a tiny extra pat of butter to bring back the creaminess.
Can I freeze this cauliflower mash? Yes, you can! Place the completely cooled mash in a freezer-safe bag or container. It will keep for up to 3 months. Thaw it in the fridge overnight before reheating. Note: You might notice a slight separation after thawing—just give it a vigorous stir or a quick blitz with a blender to smooth it back out.
How can I make this dairy-free or Paleo? To make this strictly Paleo or dairy-free, substitute the butter with ghee or additional high-quality olive oil. Instead of parmesan cheese, you can use nutritional yeast to keep that savory, cheesy flavor profile without the dairy.
I really hope this Roasted Cauliflower Mash finds a regular spot in your dinner rotation! It’s one of those rare recipes that feels totally indulgent and comforting while keeping your carb count in check. Whether you pair it with a juicy steak, roasted chicken, or just enjoy it as a light lunch on its own, that zesty lemon and rich parmesan combo is a total winner. Give it a try tonight, and don’t forget to leave a comment below to let me know how it turned out—I’d love to hear what you served it with!
