Easy Low Carb Keto Pumpkin Cauliflower Mash Recipe (2024)

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This pureed pumpkin and cauliflower mash is a delightful twist from the typical Thanksgiving and fall favorites during pumpkin season.

Pumpkin Keto Cauliflower Mash Recipe

My favorite holiday during the fall season is coming soon, Thanksgiving.

The entire family gathering together with many who haven't been able to see each other since last Thanksgiving due to distance, makes for a comforting time to just catch up and enjoy a delicious meal, all my favorite things.

Being from an Italian family, it's never just a meal, it's an all day event of eating. We have the traditional main course of turkey, side dish of mashed potatoes, butternut squash, sweet potato dish, applesauce, broccoli rabe, and salad because we always end every meal with salad.

But I'm always the one to try to change things up a bit and make something a little more, shall we say, unique? Sometimes it works and sometimes it flops, but I always try to make a healthier option to bring even if it is just me, myself, and I eating it.

Oh they all usually try my different, nontraditional recipes, because of course they are polite and all.

But rarely does my family ask for me to make them again. SO you can see the kind of Italian family I am dealing with here right?

STUBBORN is the only word for the typical Italian personality. And because I too am Italian and Stubborn myself, I do not give up in hopes they will all come around to healthier eating habits one day.

Carbs in Pumpkin versus mashed Potato

​According to the Cronometer app I love and use, 1 cup of pumpkin puree has 49 calories and 12 grams carbs so it is keto friendly and is a great substitute for potato.

​1 cup mashed potato prepared from fresh potatoes has 264 calories, and 44 grams carbs.

Pumpkin Nutrition Facts

​Pumpkin has some great health benefits.

Again using my favorite Cronometer app I looked up 1 cup of canned pumpkin. Cronometer offers a complete nutrient summary for every food and that's the best part of this app in my opinion as opposed to other macro keto apps.

It offers nutrient scores for vitamins, minerals, electrolytes, antioxidants, immune support and bone health.

In just one cup of canned pumpkin there are 7 grams of fiber, with a great source of beta carotene, which is an antioxidant. It also has a high amount of Vitamin A and contains a good amount of iron, Vitamin C, Vitamin E and Vitamin K as well as potassium.

It's a healthy food that can be included on a ketogenic diet in small amounts.

This pumpkin and cauliflower mashed recipe is my idea of boycotting the higher carb count of mashed potatoes and sweet potatoes for a low carb recipe that I can enjoy as a keto dieter.

I plan to bring it on Thanksgiving but I have no idea if anyone will try it. I guess if I don't tell them it contains cauliflower, there might be a better change they will eat it.

Regardless if they do or not the hubby and I enjoyed this easy recipe immensely! Thankfully my hubby who is quite picky said it was delicious! As far as the kiddies go, they unfortunately SAW the cauliflower on the counter. If they hadn't I'm sure they would have had some.

My best work is when I don't share with the kids what's in a recipe, they will at least try it. But in this case, they spied the secret ingredient and I was caught red handed.

Honestly though with the pumpkin flavor you really don't taste much of the cauliflower puree at all. My kids are tough and stubborn just like their full blooded Italian momma. They may have won this round, but in the end I will always win the battle!

How to Cook Fresh Pumpkin

​Making your own pumpkin puree at home is quite simple but often i just use canned pumpkin because it's not always easy to find fresh pumpkins in my local grocery store.

The kind of pumpkin does make a difference as well. My husband is French and his grandmother, would make a stuffed pumpkin each fall.

For the best tasting pumpkin you don't want the kind you carve with the kids for Halloween, you want what's called a sugar pumpkin.

​Carefully slice the stem of the pumpkin off. If the base of the pumpkin is wobbly, slice a little bit off the bottom to level it on your cutting board. Carefully slice the pumpkin in half.

​Scoop out the seeds and stringy parts of the inside of the pumpkin. Preheat your oven to 400 degrees F.

​Drizzle olive oil and rub the flesh of the inside of the pumpkin. Place flesh side down onto a baking sheet pan.

​Bake for 45 minutes to 1 hour until you can insert a fork into the flesh and it easily pierces through. Scoop out all the fresh pumpkin and place into your food processor to puree.

​Once cooked pumpkin is cooled, store the puree pumpkin in an airtight container in the fridge for 7 days or freeze for up to 6 months.

​How to Roast Pumpkin Seeds

​I follow the same method for cooking pumpkin seeds as I do for cooking pumpkin.

Preheat oven to 400 degrees F. After you've scooped out all the seeds, do your best to clean the stringy parts from the seeds and sinse and dry seeds.

Place onto a baking sheet pan and toss in olive oil, salt and pepper.

Bake for 15 minutes, stir and toss again, add more olive oil if needed.

Bake for another 5-10 minutes until golden brown and crispy.

Store in an airtight container on the shelf, no need for refrigeration.

Easy Low Carb Keto Pumpkin Cauliflower Mash Recipe (3)

Cauliflower CookingMethod Options

Prep time will vary with the following method options to cook your cauliflower, but for the best result and flavor I love to roast the cauliflower when I have the most time.

Boil -Bring a large pot of water to a boil, add cauliflower, cover and simmer for 15-20 minutes until fork tender.

​Steam- Place cauliflower florets in the steamer basket, cover, and cook for 20-25 minutes until fork tender.

​Microwave- Place cauliflower florets in a glass bowl with ½ cup of water, cover with plastic wrap and microwave for about 10 minutes. Check if tender if not continue for another 5 minutes.

​Roast- Preheat over to 400 degree F. Place cauliflower florets on a large baking sheet pan. Toss with olive oil, salt and pepper. Bake for 30 minutes, turn florets over, bake another 10 minutes until golden brown and fork tender.

Can I use Frozen Cauliflower?

​Frozen cauliflower is fine to use instead of fresh for this recipe, but it holds a lot of water which will result in a watery consistency.

First step is to defrost and heat the frozen cauliflower. Then I would recommend squeezing out or draining as much water from it as possible.

You could also process it in your food processor and then drain again in a colander to release more water from it. If it seems a bit too liquidy, you could add small amounts of almond flour or coconut flour to absorb the liquid.

Then proceed with the pumpkin cauliflower mash recipe.

How to Make Dairy FreePumpkin Mash

​You could certainly make this pumpkin cauliflower recipe dairy free if needed. I would replace the heavy cream for unsweetened almond milk for dairy free and also eliminate the butter if needed with a vegan butter for dairy free.

Pumpkin Cauliflower Mash Recipe with full instructions and nutritional information is in the printable recipe card at the bottom of this post.

​Turn this into a Pumpkin Casserole

​To turn this pumpkin cauliflower mash into a casserole, follow the recipe for the mash than add it to a 9 by 13 casserole baking dish.

Sprinkle brown sugarsubstitute over the mash then top with some crushed pecans if desired or even chopped walnuts.

More Delicious Keto Pumpkin Recipes

Low Carb Cornbread

Loaded Mashed Cauliflower

KetoPumpkin Pie

Candied Pecans

Cranberry sauce

Crock Pot Keto Pumpkin Bars

Low Carb Pumpkin Mousse Recipe

Pumpkin Custard (Pumpkin Pie filling without a crust)

Easy Low Carb Keto Pumpkin Cauliflower Mash Recipe (4)

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Low Carb Pumpkin Cauliflower Mash

Prep Time5 minutes mins

Cook Time25 minutes mins

Total Time30 minutes mins

Servings: 12 cups

Calories: 77kcal

Author: Brenda Bennett | Sugar-Free Mom

Ingredients

  • 1 head cauliflower about 6 cups (see notes above for using frozen cauliflower)
  • 2 cups pumpkin puree (we used canned but see above for fresh pumpkin)
  • ¼ cup heavy whipping cream or cream cheese or sour cream if you prefer
  • ½ teaspoon garlic powder or 2 cloves roasted with cauliflower
  • ½ teaspoon salt
  • ½ teaspoon pumpkin pie spice
  • 4 tablespoons butter or coconut oil or olive oil
  • black pepper to taste

Instructions

  • Steam or roast cauliflower until tender, about 25-30 minutes or see other methods above.

  • Place cauliflower into a food processor and pulse until small crumbles.

  • Add the rest of the ingredients and process and pulse until desired creamy texture and consistency.

  • Taste and adjust salt and seasonings as needed.

  • Storage;Once cooked pumpkin is cooled, store the puree pumpkin in an airtight container in the fridge for 7 days or freeze for up to 6 months.

Notes

Net Carbs: 4 grams net carbs

Brenda's Notes:

  • If you want even more pumpkin flavor I would suggest adding an additional cup of pureed pumpkin to the mix.
  • This recipe was first published in October 2014 and updated with video in November 2019.

Nutrition

Serving: 1serving @½ cup | Calories: 77kcal | Carbohydrates: 6g | Protein: 1g | Fat: 6g | Saturated Fat: 4g | Cholesterol: 10mg | Sodium: 244mg | Potassium: 227mg | Fiber: 2g | Sugar: 2g | Vitamin A: 6472IU | Vitamin C: 25mg | Calcium: 22mg | Iron: 1mg

Tried this recipe?Mention @sugarfreemom and tag #sugarfreemom, I'd love to see your dish!

Easy Low Carb Keto Pumpkin Cauliflower Mash Recipe (5)

About Brenda

Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.

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Easy Low Carb Keto Pumpkin Cauliflower Mash Recipe (2024)

FAQs

How many carbs are in 2 cups of mashed cauliflower? ›

Mashed Cauliflower Nutrition (per cup of mash): Calories: 57, Fat: 0g, Carbohydrates: 11g, Fiber: 4g, Protein: 4g. Recipe Notes: One head of cauliflower makes roughly 2 cups of mash, which only serves about 2 in my household.

How do you thicken cauliflower mash? ›

Using a blender or immersion blender, blend cauliflower and liquid to form a very smooth purée. Season with salt. (You can adjust purée consistency as needed: Thicken by cooking down further while stirring often over low heat in a wide nonstick skillet, or thin by whisking in liquid, such as stock, cream, or water.)

How do you keep mashed cauliflower from being watery? ›

Using less water prevents the cauliflower from getting waterlogged. Boil until tender. This will take about 10 minutes or so. Sautéeing the cauliflower first helps it cook faster once the water is added to the pot.

How do you thicken pumpkin mash? ›

If a batch of pumpkin puree appears thin or watery, let it drain in a fine-meshed strainer for 1 hour to remove excess liquid. Most roasted or steamed pumpkin just needs a quick mash to turn soft and creamy-smooth. If lumps remain, place the puree in a blender or food processor, and blend until smooth.

Can you eat too much cauliflower on keto? ›

How Much Cauliflower Can You Eat on a Keto Diet? The Harvard School of Public Health recommends that people eat no more than 50 grams of carbohydrates per day while on a keto diet. You can eat up to 900 grams of cauliflower per day when on a ketogenic diet because 100 grams of it only contains 5 grams of carbohydrates.

Do you count cauliflower carbs on keto? ›

Cauliflower has a similar nutrition profile to broccoli. It's also a great cruciferous veggie to choose when you're on keto, says Dixon, as it has 1.5 grams of net carbs per half a cup.

Why is my cauliflower mash grainy? ›

Why is my cauliflower mash grainy? If you don't cook the cauliflower through so it's nice and soft, it will be grainy when you blend it up. It also could be grainy if you don't blend it enough. These aren't mashed potatoes so you can blend for as long as it takes to get them nice and creamy.

Is cauliflower healthier than potato? ›

Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That's why it's popular among the low carb and weight loss communities.

Why is mashed cauliflower better than mashed potatoes? ›

Creamy Mashed Cauliflower is a healthier alternative to traditional mashed potatoes. Primarily due to the carbs. 1 cup of raw cauliflower has 5g of carbohydrates; where 1 cup of raw white potatoes has 12g. Perhaps even more important is the Glycemic Index score of the two.

Why do you soak cauliflower? ›

Let it soak for 10 to 15 minutes to remove dirt, residue and bugs.

Why do you add milk to boiled cauliflower? ›

If you want it to remain as white as possible boil it in milk, not water. Yes, all milk. The milk acts as a way to preserve the natural white coloring. If you are okay with it not being super brilliant white, you can do half milk/half water.

Why is my mashed pumpkin watery? ›

Roasting the pumpkin is the best way to make a puree. While boiling the pumpkin is the worst. Boiling the pumpkin will introduce extra moisture into your pumpkin as it cooks. This means that your puree will be watered down with a weaker flavor.

Why is my pumpkin filling watery? ›

If you notice liquid on the top of your pie while it's still in the oven or still hot, then it has been overbaked. Just as above, the proteins in the custard have toughened too much, squeezing out the liquid from the filling.

Is pure pumpkin the same as pumpkin puree? ›

Canned pumpkin (labeled as "100% pure pumpkin") is a purée of pumpkin that is sometimes mixed with other kinds of winter squash. It is unsweetened and does not contain any added spices. Canned pumpkin and pumpkin puree are the same thing, and you'll often see the terms used interchangeably in recipes and cookbooks.

How many carbs are in 1 cup of Mashed Cauliflower? ›

Nutrition Facts (per serving)
107Calories
7gFat
10gCarbs
5gProtein
Sep 20, 2023

How many net carbs in 1 cup of cooked cauliflower? ›

Cauliflower, cooked, boiled, drained, without salt, 1 cup (1" pieces)
Protein (g)1.14
Carbohydrate, by difference (g)2.55
Energy (kcal)14.26
Sugars, total (g)0.87
Fiber, total dietary (g)1.67
34 more rows

How many carbs are in Mashed Cauliflower? ›

How many net carbs are in Mashed Cauliflower? For each half-cup serving there are 6 grams total carbs and 2 grams fiber, giving a total 4 grams net carbs each. Is Cauliflower Mash Keto friendly? Yes this cauliflower mashed potatoes recipe is keto friendly.

Is cauliflower high carb or low carb? ›

“Cauliflower is another vegetable that's low in carbs, but also very high in vitamins and phytochemicals,” Fear says. Add chopped cauliflower to your salads, or top with paprika and garlic powder and roast in the oven. Riced cauliflower also makes a great low-carb replacement for traditional rice.

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