Protein Cauliflower Mash

Protein Cauliflower Mash

A quick, creamy low-carb side that comes together in minutes—no fancy swaps or extra water needed. We start with tender cauliflower rice, then boost it with Ketologie Micellar Casein for a protein punch and Soluble Tapioca Fiber for silky-smooth texture and extra fiber. It’s naturally gluten-free, grain-free, and keto-friendly, with just ~3 g net carbs per serving. Serve it straight as-is or stir in cooked broccoli florets, fresh chives or chopped parsley if you’d like a pop of color and extra veggies. Perfect alongside any protein for a satisfying, nutrition-packed meal.

Cauli Mash


Ingredients (4 servings)

 

  • 340 g cauliflower rice (or florets)
  • 23 g unsalted butter (≈ 1 Tbsp + 2 tsp)
  • 16 g Micellar Casein (≈ 1¼ scoops)
  • 6 g Soluble Tapioca Fiber (≈ 1¼ scoops)
  • Salt: 1/4 -1/2 tsp (1.5- 2.5 g), plus extra to taste
  • Black pepper & garlic powder to taste

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Method

  1. Cook Veggies:

    • Rice: Steam or microwave cauliflower rice until tender.

    • Florets: Steam or boil florets until very soft (8–10 min), then drain (the micellar casein will absorb the water in the cauliflower, so don't worry if it's a little wet still).

  2. Combine:

    In your steaming container, bowl, or food processor, add hot veggies, butter, Micellar Casein, Tapioca Fiber, salt, pepper and garlic powder.

  3. Mash or Blend:

    • Immersion Blender: Pulse in 1–2 sec bursts until ultra-smooth.

    • Hand Masher: Press and twist until mostly smooth, leaving a few flecks for texture.

  4. Adjust & Serve:
    Taste and add up to ¼ tsp more salt if desired. No extra water needed—the Micellar Casein and veggie moisture give perfect creaminess. Serve hot.

Variations & Tips

  • Broccoli Option: Swap in broccoli florets (alone or mixed 50/50 with cauliflower) for a green-veggie twist—same method & timing.

  • Floret vs. Rice: Using florets yields a slightly chunkier, more rustic mash; rice gives a faster, more uniform texture.

  • Extra Creaminess: Stir in 1–2 Tbsp unsweetened almond milk or heavy cream if you prefer.

  • Herb Up: Fold in chopped chives, parsley or a sprinkle of Parmesan for added flavour.

Enjoy your perfectly seasoned, keto-friendly mash—customizable to whatever green you’ve got on hand!

 

Nutrition Facts (per 160 g serving)


Mashed Caulflower

10g Carbs - 7g Dietary Fiber = 3g Net Carbs