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.
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
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Black pepper & garlic powder to taste
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Method
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Cook Veggies:
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Rice: Steam or microwave cauliflower rice until tender.
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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).
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Combine:
In your steaming container, bowl, or food processor, add hot veggies, butter, Micellar Casein, Tapioca Fiber, salt, pepper and garlic powder. -
Mash or Blend:
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Immersion Blender: Pulse in 1–2 sec bursts until ultra-smooth.
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Hand Masher: Press and twist until mostly smooth, leaving a few flecks for texture.
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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
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Broccoli Option: Swap in broccoli florets (alone or mixed 50/50 with cauliflower) for a green-veggie twist—same method & timing.
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Floret vs. Rice: Using florets yields a slightly chunkier, more rustic mash; rice gives a faster, more uniform texture.
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Extra Creaminess: Stir in 1–2 Tbsp unsweetened almond milk or heavy cream if you prefer.
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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)
10g Carbs - 7g Dietary Fiber = 3g Net Carbs
