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Cheesy Parmesan Cauliflower Mash

4.4 stars, average of 15 ratings

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If you're looking for a tasty and satisfying side dish your whole family will love, make this cheesy Parmesan cauliflower mash!

It only takes 15 to 20 minutes to make from scratch and will keep in the fridge for several days. You can serve this cauli-mash with any proteins including roast chicken, salmon, pork chops or steak — the options are endless!

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Hands-on Overall

Serving size about 200 g/ 7 oz

Allergy information for Cheesy Parmesan Cauliflower Mash

✔  Gluten free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, about 200 g/ 7 oz)

Net carbs5.7 grams
Protein9.9 grams
Fat18.9 grams
Calories235 kcal
Calories from carbs 10%, protein 17%, fat 73%
Total carbs9.2 gramsFiber3.5 gramsSugars3.4 gramsSaturated fat11.7 gramsSodium806 mg(35% RDA)Magnesium34 mg(9% RDA)Potassium532 mg(27% EMR)

Ingredients (makes 5 servings)

  • 1 large cauliflower, cut into florets (900 g/ 2 lbs)
  • 3/4 stick unsalted butter (85 g/ 3 oz)
  • 1 cup grated parmesan cheese or hard cheese of choice (90 g/ 3.2 oz)
  • 1 tsp sea salt, or more to taste
  • 1/2 tsp ground black pepper
  • Optional: fresh herbs of choice


  1. Wash the cauliflower and cut into smaller florets. Place on a steaming rack inside a pot filled with about 2 cups (480 ml) of water. Bring to a boil and cook for about 10 to 12 minutes. When done. remove the lid and let the steam escape. Cheesy Parmesan Cauliflower Mash
  2. Place the hot cooked cauliflower into a blender and add the butter, grated Parmesan (or any hard cheese of choice), salt and pepper. Cheesy Parmesan Cauliflower Mash
  3. Process until smooth and creamy. Cheesy Parmesan Cauliflower Mash
  4. Serve, optionally sprinkled with more cheese and fresh herbs of choice.
  5. To store, place in a container and refrigerate for up to 4 days. For longer storage, this mash can be frozen for up to 3 months. Cheesy Parmesan Cauliflower Mash

Ingredient nutritional breakdown (per serving, about 200 g/ 7 oz)

Net carbsProteinFatCalories
Cauliflower, fresh
5 g3.3 g0.5 g43 kcal
Butter, unsalted, grass-fed
0 g0.1 g13.7 g122 kcal
Parmesan cheese
0.6 g6.4 g4.6 g71 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g1 kcal
Total per serving, about 200 g/ 7 oz
5.7 g9.9 g18.9 g235 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (3)

I made this exactly to the recipe and it was very good…even my non-cauliflower eating husband enjoyed it. I served it with Marinara Meatballs and the Parmesan complimented the dish perfectly. Thank you, Martina.

Thank you so much Dianne, I'm glad you both enjoyed!

A nice piece of information as well as an informative article in a short time. I tried but I failed, cause that was my first time so now I will try once more. I will try this mash.
Thanks, so nice of you.