9 Low-Carb Mashed Potatoes Ketogenic Alternative Recipes


1. Creamy Cauliflower Mashed Potatoes

Time: 20 minutes


A medium cauliflower, 3 tbsp heavy whipping cream (dairy or coconut), I tbsp coconut oil, 2 tbsp cream cheese, 2 tbsp herbs de Provence, 2 cloves garlic, ground black pepper, salt.

Amount per serving: Protein: 3g, Net Carbs: 4g, Fat: 11g

2. Low Carb Mashed Broccoli

Time: 10 minutes


16 oz broccoli florets, I tsp lemon juice, I cup water, 1 tsp ghee, ½ tsp minced garlic, salt and pepper to taste.


Amount per serving; Calories: 25, Protein: 1g, Net Carbs: 2g

3. Cauliflower Mash Keto Recipe

Time: 23 minutes


I medium cauliflower, three ounces of butter, I teaspoon of salt and a half teaspoon of pepper


Amount per serving; Calories: 151, Protein: 2g, saturated Fat: 9g, Net Carbs: 3g

4. Mashed Turnips

Time: 55 minutes


1.5 pounds turnips, 1/4 cup almond or coconut milk, 2 tablespoons ghee or butter flavored coconut oil, chives, ground black pepper, and salt.


Amount per serving: Calories: 135, Protein: 1g, Net Carbs: 8g, Fat: 10g

5. Loaded Mashed Cauliflower

Time: 30 minutes


4 slices bacon (center cut), 24 oz cauliflower florets, 3 cloves garlic (crushed), 1/3 cup of 1% buttermilk, 1 tbsp whipped butter, fresh black pepper, kosher salt to taste, 2 tbsp minced chives and a quarter cup low Fat shredded cheddar.

Amount per serving: Calories: 112, Protein: 2g, Net Carbs: 6g

6. Broccoli Mash with Garlic and Parmesan

Time: 15 minutes


8 cups broccoli florets, 1 cup parmesan, 4 cloves minced garlic, 1 tsp lemon juice, I cup vegetable stock, fresh cracked white pepper, ½ cup olive oil or ghee and salt to taste.

Amount per serving: Carbohydrates: 10g, Protein: 19g, Fat: 24g

7. Low Carb Sweet Potato Mash

Time: 15 minutes


8 oz cauliflower, 3 tbsp unsalted butter, 2 tbsp heavy cream, ½ cup pumpkin, 3 tbsp xylitol, freshly ground black pepper, ½ tsp cinnamon, ¼ tsp ginger, ¼ tsp cloves, salt to taste, ¼ tsp nutmeg and ¼ cup chopped pecans.


Amount per serving: Calories: 23, Protein: 2g, Net Carbs: 5g

8. Garlic Butter Mashed Cauliflower

Time: 20 minutes


½ cauliflower head, 2 tbsp of unsalted butter, 2 cloves of garlic, ¼ tsp salt, fresh thyme (optional), and 1/8 tsp black pepper.

Amount per serving; Calories: 65, Protein: 4g, Fat: 4g, Net Carbs: 5g

9. Broccoli Mash Recipe: Sour Cream and Chive

Time: 15 minutes


1 pound broccoli, 3 ounces of sour cream, ½ tsp salt, and 2 tbsps of finely chopped chives, 1 ounce butter, and ½ tsp pepper.


Amount per serving: Calories: 134, Protein: 4g, Fat: 10g, Net Carbs: 4g.

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Jermaine Holmes works in online marketing and enjoys creating helpful content for readers. Outdoor activities are his passion and he's interested in healthy living. He's also the creator of the Keto Food Search Engine at KetoFoodist.com.

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