Creamy herbed goat cheese cauliflower mash (keto-friendly) roasts the cauliflower first for deep, nutty flavor, then blends it with goat cheese, Parmesan, butter, and fresh herbs. No gravy needed. It is the low-carb mashed potato stand-in worth making on purpose.
Craving the comforting, creamy goodness of mashed potatoes without the carbs? Look no further. While a photo might not do it justice, I promise this Creamy Cauliflower Mash is a revelation. The secret is roasting the cauliflower, which concentrates its flavor and prevents the watery results you get from steaming. Blended with a decadent mix of goat cheese, Parmesan, butter, and fresh herbs, this mash is so rich and flavorful it needs no gravy. It’s the ultimate low-carb side dish, equally at home on your holiday table as it is next to a weeknight roast chicken.
Ingredients
• 1 large head cauliflower, about 2 lbs / 900 g (31.7 oz)
• Sea salt and ground black pepper, to taste
• 4 ounces / 113 g (4 oz) fresh soft goat cheese
• ½ cup / 50 g (1.76 oz) grated Parmesan cheese
• ½ cup / 120 ml heavy cream
• ¼ cup / 60 g (2.12 oz) full-fat sour cream
• 6 tablespoons / 85 g (3 oz) butter, divided
• 3 cloves garlic, minced
• 2 tablespoons (30 ml / 1 fl oz) chopped fresh chives, plus extra for garnish
• 1 tablespoon (15 ml / 0.5 fl oz) chopped fresh flat-leaf parsley, plus extra for garnish
• 1 teaspoon (5 ml / 0.2 fl oz) chopped fresh dill weed, plus extra for garnish
• Pinch of red pepper flakes, optional
Instructions
1. Directions
2. Prepare for roasting by preheating your oven to 425°F / 220°C. Line a large, rimmed baking sheet with parchment paper for easy cleanup.
3. Core the cauliflower and chop it into uniform florets. Spread the florets in a single, even layer on the prepared baking sheet. Sprinkle generously with sea salt and freshly ground black pepper.
4. Roast for 20 to 30 minutes, or until the cauliflower is deeply golden at the edges and fork-tender.
5. Transfer the hot, roasted cauliflower to the bowl of a food processor. Add the goat cheese, Parmesan, heavy cream, sour cream, ¼ cup (4 tablespoons / 60 ml / 2 fl oz) of the butter, minced garlic, chives, parsley, dill, and the optional red pepper flakes.
6. Pulse the mixture until it becomes completely smooth and fluffy. Scrape down the sides as needed. Taste and adjust seasoning with more salt and pepper if desired.
7. To serve, transfer the mash to a serving bowl. Top with the remaining 2 tablespoons (30 ml / 1 fl oz) of butter to melt over the top, and garnish with a sprinkle of extra fresh herbs.
Nutritional Information
• Nutrition Information
• Per Serving: CALORIES: 236 | FAT: 21 g (0.74 oz) | PROTEIN: 8 g (0.28 oz) | TOTAL CARBS: 7 g (0.25 oz) | DIETARY FIBER: 2.6 g (0.09 oz) | NET CARBS: 4.4 g (0.16 oz)
Pro Tips
• Roast, Don’t Boil: Roasting is the key to a deep, nutty flavor and a thick, creamy texture. Boiling or steaming will introduce too much water, resulting in a bland, runny mash.
• Achieve the Perfect Texture: For the smoothest mash, use a food processor. If you prefer a slightly more rustic texture, an immersion blender or even a hand masher will work. Be careful not to over-blend, which can make the mash gummy.
• Make-Ahead Magic: This recipe is perfect for meal prep. Prepare the mash completely, allow it to cool, and store it in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave, stirring in a splash of cream if needed to loosen it up.
• Customize Your Cheeses: Feel free to experiment with the cheese! Swap the goat cheese for an equal amount of full-fat cream cheese for a milder tang, or use a garlic-and-herb Boursin for an extra flavor boost.
FAQ
Q: Why roast the cauliflower instead of boiling it
A: Roasting the cauliflower is the key to a deep, nutty flavor and a thick, creamy texture. Unlike boiling or steaming, roasting concentrates the flavor and prevents the mash from becoming watery and bland.
Q: Can I make this cauliflower mash ahead of time
A: Yes, this recipe is perfect for making ahead. You can prepare the mash completely, allow it to cool, and store it in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave, stirring in a splash of cream to loosen it if needed.
Q: What can I use instead of goat cheese
A: For a milder tang, you can substitute the goat cheese with an equal amount of full-fat cream cheese. For an extra flavor boost, a garlic-and-herb Boursin cheese is also a fantastic alternative.
Q: Is this creamy cauliflower mash keto-friendly
A: Absolutely. With only 4.4 grams (0.16 oz) of net carbs per serving, this recipe is an ideal low-carb and keto-friendly side dish, making it a delicious substitute for traditional mashed potatoes.
Pro Tips
- Roast, don't boil: high heat concentrates the flavor and keeps the mash thick, while boiling makes it bland and runny.
- Pulse in a food processor until smooth and fluffy — over-blending turns the mash gummy.
- Prep it completely ahead and refrigerate for up to 4 days; rewarm gently with a splash of cream to loosen it.
- Swap the goat cheese for an equal amount of full-fat cream cheese for milder tang, or garlic-and-herb Boursin for a bigger flavor.
- Finish with the remaining 2 tablespoons of butter melting over the top and a shower of fresh chives, parsley, and dill.
Frequently Asked Questions
Is cauliflower mash keto?
Yes: each serving has 7 g of total carbs and 2.6 g of fiber (4.4 g net), with 8 g of protein and 21 g of fat.
How do I keep it from getting watery?
Roast the florets until deeply golden at the edges instead of boiling them — that is the whole secret.
Can I make it ahead of time?
Yes, up to 4 days in an airtight container in the fridge. Reheat gently and stir in a splash of cream if it tightens up.
Can I make it without a food processor?
An immersion blender or a hand masher works for a more rustic texture — just stop before it turns gummy.
Recipe card below.
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Creamy Herbed Goat Cheese Cauliflower Mash (Keto-Friendly)
Ingredients
Method
- Directions
- Prepare for roasting by preheating your oven to 425°F / 220°C.
- Line a large, rimmed baking sheet with parchment paper for easy cleanup.
- Core the cauliflower and chop it into uniform florets.
- Spread the florets in a single, even layer on the prepared baking sheet.
- Sprinkle generously with sea salt and freshly ground black pepper.
- Roast for 20 to 30 minutes, or until the cauliflower is deeply golden at the edges and fork-tender.
- Transfer the hot, roasted cauliflower to the bowl of a food processor.
- Add the goat cheese, Parmesan, heavy cream, sour cream, ¼ cup (4 tablespoons / 60 ml / 2 fl oz) of the butter, minced garlic, chives, parsley, dill, and the optional red pepper flakes.
- Pulse the mixture until it becomes completely smooth and fluffy. Scrape down the sides as needed.
- Taste and adjust seasoning with more salt and pepper if desired.
- To serve, transfer the mash to a serving bowl.
- Top with the remaining 2 tablespoons (30 ml / 1 fl oz) of butter to melt over the top, and garnish with a sprinkle of extra fresh herbs.
- Roast, Don't Boil: Roasting is the key to a deep, nutty flavor and a thick, creamy texture.
- Boiling or steaming will introduce too much water, resulting in a bland, runny mash.
