This Keto Vegan Creamy Cauliflower Mash with Garlic is a perfect low-carb side dish for those who miss traditional mashed potatoes. With only 4g net carbs per serving and a rich, garlicky flavor, it fits right into your ketogenic lifestyle without sacrificing comfort or taste.
Cauliflower is a nutritional powerhouse, containing fiber, antioxidants, and essential vitamins like C, K, and B6. It's also been shown to help lower inflammation and support heart health (source).
Ingredients
- 1 large head of cauliflower, cut into florets
- 2 tbsp olive oil or vegan butter
- 3 garlic cloves, minced
- 1/4 cup unsweetened almond milk (or coconut milk)
- Salt and pepper to taste
- Fresh chives for garnish (optional)
Instructions
- Steam the cauliflower florets for about 10–12 minutes until fork-tender.
- While the cauliflower steams, sauté garlic in olive oil over medium heat until fragrant (about 2–3 minutes).
- Drain the cauliflower and transfer to a blender or food processor.
- Add sautéed garlic, oil, almond milk, salt, and pepper. Blend until smooth and creamy.
- Adjust seasoning to taste and garnish with fresh chives if desired.
Nutrition & Health Benefits
This dish contains approximately 120 calories, 10g fat, 4g net carbs, and 3g protein per serving. It’s a perfect side loaded with antioxidants and heart-healthy fats.