Looking for a bold-flavored, low-carb alternative to mashed potatoes? This Curried Cauliflower Mash is the perfect side dish for your keto lifestyle. With the creamy richness of coconut milk and the warming spices of curry, this mash offers indulgent comfort with none of the guilt.
Each serving contains just 110 calories and 8 grams of net carbs, making it a satisfying yet diet-friendly choice. Whether paired with a keto curry, roasted vegetables, or grilled tofu, it’s a versatile dish that packs both nutrition and flavor.
Why Cauliflower Is a Keto Powerhouse
Cauliflower is a staple in the ketogenic kitchen — and for good reason. It's incredibly low in carbohydrates, with just 5g of net carbs per 100g, and is rich in fiber, vitamin C, and antioxidants. It's also extremely versatile, working well in dishes like pizza crusts, rice substitutes, and creamy purees like this mash.
By replacing high-carb mashed potatoes with cauliflower, you significantly reduce your glycemic load, helping to maintain steady blood sugar and ketosis. The addition of coconut milk boosts the fat content, making this dish even more suitable for a keto diet. Coconut milk also provides lauric acid, a medium-chain triglyceride (MCT) known for its metabolism-boosting properties.
Key Nutritional Breakdown (Per Serving)
- Calories: 110 kcal
- Fats: 8g (60%)
- Proteins: 4g (11%)
- Carbohydrates: 8g (29%)
Ingredients
- 400 grams cauliflower, chopped into florets
- 1 liter vegetable stock
- ½ cup coconut milk (full-fat, unsweetened)
- 2 tbsp curry powder
- 2 tbsp tamari (or soy sauce substitute)
Instructions
- In a large pot, bring the vegetable stock to a boil.
- Add the cauliflower florets and simmer until they’re fork-tender and most of the liquid has evaporated (about 10 minutes).
- Lower the heat and stir in the coconut milk, curry powder, and tamari.
- Use an immersion blender to puree the mixture until smooth. You can also use a food processor if preferred.
- Simmer for another 1–2 minutes to thicken slightly.
- Season with salt to taste and serve warm.
Customize It Your Way
This recipe is simple to adapt. Want a spicier version? Add a pinch of cayenne pepper or chili flakes. Prefer it creamier? Increase the coconut milk or blend in a tablespoon of vegan butter.
Pro Tip: You can make this ahead and store it in an airtight container for up to 3 days in the fridge. It also freezes well, making it a great meal-prep side dish.
More Keto Meal Ideas
Serve this mash alongside roasted tofu, grilled seitan, or a vegan keto curry for a hearty, balanced dinner. It also pairs beautifully with spicy tempeh or a cauliflower steak topped with chimichurri.
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