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Coconut Ginger Mashed Cauliflower

Updated: Apr 13, 2019

Main dishes get all the love when people search for keto and low carb recipes. Don't get me wrong, a solid main dish is amazing, but in my head, a meal is not complete without a good side to go with it.

If you frequent the Keto Show, then you know I eat a lot of cauliflower rice and fried brussels sprouts. They are my go-to sides, but even I get a little tired of them from time to time. When that happens I often fall back on one of the first low carb side dishes I fell in love with when I started this journey almost six years—and 77 pounds—ago. That keto side dish I'm talking about is mashed cauliflower. If you're new to all this, mashed cauliflower is a super simple mashed potato substitute. You can make it thick, creamy, chunky, or smooth. It is a super versatile low carb recipe.

However, a basic mashed cauliflower recipe, while simple, is ... well ... basic. I like some flavor to my meals. That's why this coconut ginger version is so great. It adds a nice pop of flavor while keeping it subtle enough to lend this dish as the perfect side to almost any low carb dinner.

How to make mashed cauliflower with coconut and ginger

You only need five ingredients (seven if you count salt and pepper to taste), and the steps could not be simpler.


  • 430g (1 frozen bag) cauliflower florets

  • 12g peeled and minced ginger

  • 1 cup unsweet coconut milk

  • 28g (2 tbsp) butter

  • 1/4 tsp nutmeg

  • salt and pepper to taste

  • *Optional* crushed red pepper flakes sprinkled on top


  1. First, steam the cauliflower. You can do this on the stove using a steamer, or in the microwave by putting the cauliflower in a microwave-safe container with 2 tbsp of water and a wet paper towel covering, or in a rice cooker. However you choose to steam is up to you. You will know the cauliflower is done by sticking a fork in a floret. If it goes in easily, it is done. For me, this takes about 10 minutes.

  2. While the cauliflower is steaming, peel and mince the ginger. Add the ginger, coconut milk, butter, and nutmeg to a blender and set aside.

  3. When the cauliflower is steamed, add it to the blend and blend to your desired texture. You could also use a hand mixer or hand-held masher if you wanted. I like to blend because I am lazy.

  4. Once done, salt and pepper to taste and enjoy!


Tip If you want to make this recipe thicker or chunkier consider adding either more florets or less coconut milk.


Nutritional Information Per Serving

The above recipe makes roughly 5 servings. **NOTE** I got these numbers after putting all the ingredients we used into my calorie tracker. Be sure to add this recipe to what you use to track your macros with the brand of ingredients you use for the most accurate count.

  • Calories: 72.15

  • Fat: 5.76

  • Net Carbs: 3.59

  • Carbs: 4.65

  • Fiber: 1.06

  • Protein: 1.08

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