Keto Pumpkin Cauliflower Mash
This Keto Pumpkin Cauliflower Mash is a creamy, savory side dish that brings a comforting touch to any meal. Perfectly paired with a variety of proteins, it's a low carb alternative to traditional mashed potatoes, with the added sweetness and autumnal flavor of pumpkin.
Servings 4 people
Calories 145kcal
Equipment
- Large pot
- Immersion blender or food processor
- Measuring cups and spoons
Ingredients
- 1 medium cauliflower head approx. 2-3 pounds or 900g-1.36kg, cut into florets
- 1 cup canned pumpkin puree
- 3 tablespoons unsalted butter
- ¼ cup heavy cream
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ¼ teaspoon ground nutmeg
- Fresh chives for garnish optional
Instructions
- Bring a large pot of salted water to a boil. Add cauliflower florets and cook until tender, about 7-10 minutes. Drain well and return to the pot.
- Add the canned pumpkin puree, butter, heavy cream, salt, pepper, garlic powder, and nutmeg to the pot with the cauliflower.
- Use an immersion blender or transfer to a food processor, and blend until smooth and creamy. If the mash is too thick, you can adjust the consistency by adding a bit more cream, one tablespoon at a time.
- Taste and adjust seasoning if necessary.
- Serve hot, garnished with fresh chives if desired.
Notes
For a dairy-free version, substitute butter with a dairy-free alternative and use coconut cream in place of heavy cream.
The mash can be stored in an airtight container in the refrigerator for up to 3 days.
Reheat before serving, adding a little cream if needed to restore the creamy texture.
Nutrition
Calories: 145kcal | Carbohydrates: 12g | Protein: 3g | Fat: 10g | Fiber: 5g | Net Carbs: 7g