Roasted Keto Cauliflower Mash

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Move over cauliflower mash, there’s a better mash in town! This keto roasted veggie cauliflower mash is packed with flavor from roasted cauliflower, caramelized onion, garlic, and thyme plus buttery ghee.

What could be better? This mash goes great with any roasted meats, steak, meatballs, and stews like this Low-Carb Osso Buco or our Instant Pot Red Wine Pork Stew!

You’ll start by slow roasting the veggies, and then give them a whirl in the blender or food processor with a bit of gut-healing bone broth (or chicken stock or vegetable stock if you follow vegetarian keto diet) and more ghee. This mash is rich, comforting, and totally keto friendly. Let us know what you serve it with in the comments below!

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Hands-on Overall

Nutritional values (per serving, about 3/4 cup)

6.2 grams
3.3 grams
3.5 grams
15.7 grams
9.3 grams
186 calories

Total Carbs 9.4 grams
Fiber 3.3 grams
Net Carbs 6.2 grams
Protein 3.5 grams
Fat 15.7 grams
of which Saturated 9.3 grams
Calories 186 kcal
Magnesium 34 mg (9% RDA)
Potassium 516 mg (26% EMR)

Macronutrient ratio: Calories from carbs (14%), protein (8%), fat (78%)

Ingredients (makes 6 servings)

  • 1 large head cauliflower (900 g/ 2 lb)
  • 1/2 medium red onion, cut in wedges (60 g/ 2.1 oz)
  • 6 cloves garlic
  • 2 sprigs fresh thyme
  • 1/4 cup ghee + 2 tbsp, melted and divided (90 ml/ 3 fl oz)
  • 1/2 tsp sea salt, or to taste
  • 1/2 tsp pepper, or to taste
  • 1/2 cup bone broth, chicken stock or vegetable stock (120 ml/ 4 fl oz)

Note: Instead of ghee, you can use duck fat or extra virgin olive oil.

Instructions

  1. Preheat the oven to 190 °C/ 375 °F and line a baking sheet with parchment paper. Place the cauliflower, onion, garlic, and thyme on the baking sheet and drizzle with 1/4 cup (60 ml) melted ghee. Season with the salt and pepper.
  2. Transfer to the oven and bake for 35-45 minutes flipping and stirring occasionally to prevent burning.
    Roasted Keto Cauliflower Mash
  3. Once done, transfer the vegetables to a food processor or blender.
    Roasted Keto Cauliflower Mash
  4. Process with bone broth and the remaining 2 tablespoons of ghee until fluffy and smooth.
    Roasted Keto Cauliflower Mash
  5. Serve. This low-carb cauli mash will keep for about 5 days in the refrigerator.
    Roasted Keto Cauliflower Mash

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