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Low Carb Cauliflower Puree: A Keto Recipe


There’s no doubt cauliflower is the new “it” vegetable–whether it’s riced, deep fried and tossed in buffalo sauce, or mashed and compressed into a low-carb pizza crust option, cauliflower is having a moment.

It’s unknowingly low in carbs and calories and has many versatile uses for various dishes, making cauliflower the perfect keto companion. Did you know there are only 5 grams of carbs in an entire cup of uncooked cauliflower? It’s easy to love this (almost) guilt-free dish, whether you’re enjoying it as a side to these Herb-Crusted Pork Chops or serving it as the main dish.

Cauliflower is not just an easy substitute for some of your favorite dishes, it’s also packed with a multitude of health benefits. Cauliflower is basically a superfood, as it is packed with many vitamins and nutrients, including: Vitamin C, Folate, Vitamin K, B complex vitamins, and Vitamin E.

A single cup, at only 25 calories, contains about 77 percent of your daily servings of Vitamin C, with high levels of Vitamin B6 and K. The amazing fiber content in this incredible vegetable has also been known to aid many common digestive issues.

This veggie is also a natural source of choline (essential for brain function and detoxing) as well as biotin, manganese (supports immune system defenses and production of digestive enzymes), niacin, Vitamin B1 and B2, and is another rich source of other vital minerals like calcium, potassium, magnesium, phosphorus, zinc, sodium, and iron. It’s also a surprisingly good source of protein and unsaturated fats.

Cauliflower is known to carry a substantial amount of phytochemicals (powerful antioxidant and anti-cancer compounds) and essential amounts of omega-3 fatty acids. According to the American Diabetes Association, this veggie is also great for individuals monitoring their sugar intake or on a diabetic meal plan, as it contains very small amounts of sugar and is low in carbs, unlike similar vegetables like broccoli.

Additionally, cauliflower is known to have important anti-carcinogenic properties as studies have found this vegetable can provide a good defense against cancers in the colon, bladder, breast, ovarian, and prostate. Cauliflower is also known to contain phytonutrients (or positive plant chemical compounds) that are known to reduce oxidative stress on cells in the body, as well as anti-inflammatory properties. It’s also known to contain glucoraphanin (a powerful and long-lasting antioxidant) which is known to aid in the regulation of the body’s detox process of enzymes.

The health benefits of this miracle vegetable are truly endless. Regular consumption of cauliflower is also known to help improve blood circulation and maintain proper function of the blood vessels, all which can be attributed to the presence of glucoraphanin and vitamin K.

Of all the amazing and powerful benefits of cauliflower, studies have shown that eating this vegetable regularly is known to help prevent certain stomach disorders (like stomach ulcers and even colon cancer), as well as help treat some respiratory problems, and protect the skin against skin damage caused by UV rays and reduces hypertension.

There are so many delicious low carb and keto-friendly recipe variations for cauliflower. It’s a simple vegetable that is easily adaptable into many variations and is an easy substitute for many of your favorite high-carb dishes that you like to make at home.

Some examples of ways to use cauliflower in a low carb way include:

and of course cauliflower puree.

Cauliflower puree is a super versatile and easy to make dish that pairs well with almost any protein. There are a few different ways to make a cauliflower puree, but this low carb and keto-friendly recipe calls for boiling the vegetable, allowing it to then dry in the oven and finishing by softly pureeing it with a blender.

With all of the different keto-friendly variations of cauliflower puree, this is truly a dish you can make your own by adding different ingredients to your liking. Some personal keto-friendly combinations favorites include:

  • Fresh thyme and garlic
  • Parmesan and garlic butter
  • Herbed butter
  • Fresh rosemary and butter
  • Turmeric and curry
  • Loaded cauliflower puree with bacon and cheese

Cauliflower puree pairs well with ideally any protein, like beef, chicken or even fish. Here are some ways to incorporate the puree in your dishes:

* Substitute for mashed potatoes in recipes like a low carb Shepherd’s Pie
* Cauliflower puree and keto gravy
* Fisherman’s Chowder

And many more.

Below is our favorite take on this tasty dish. This quick and easy recipe is a perfect substitute for your mashed potatoes craving. This dish really pairs well with a nice hanger steak. The results yield a nearly perfect ratio of fats to carbohydrates and proteins to keep you full and satisfied.


  •       1 large head cauliflower, cored and cut into small florets
  •       1 stick butter, melted
  •       2 tablespoons heavy cream
  •       ¼ cup sour cream
  •       2 teaspoons salt
  •       ½ teaspoon black pepper
  •       ½ teaspoon garlic powder
  •       1 tablespoon chives, finely sliced (optional)


  1.    Preheat the oven to 375 degrees. Put the cauliflower in a large pot of salted water and boil for about 8 minutes until it is tender. Strain the cauliflower through a colander and lay it evenly on a sheet pan. Put in the oven for about 5 minutes to dry it out.
  2.    Heat the butter and heavy cream to a light simmer until hot and melted. Put the cauliflower, butter/cream mixture, sour cream, salt, pepper, and garlic powder in a blender or food processor and puree until smooth.
  3.    Transfer to a microwave-safe bowl and microwave for 1-2 minutes, stirring halfway through until hot. Mix in the sliced chives if desired.


  • For a brighter, white cauliflower puree, boil the vegetable in a dairy-free milk substitute like almond milk instead of water. This will help keep the cauliflowers’ bright color
  • Instead of regular butter, use an herbed, garlic or any flavored butter
  • Use fresh garlic instead of garlic powder if available. This will add a rich depth of flavor throughout the cauliflower puree
  • If you don’t have sour cream readily available, almond milk is fine
  • Taste the puree between pulses in the blender. You can add more seasoning at that point