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Spiced Cauliflower & Avocado Mash

avocado cauliflower mash

We love a good mashed side dish, but traditional mashed potatoes are off the table when we’re eating keto. That’s why this Spiced Cauliflower & Avocado Mash is a game-changer. It’s creamy, flavorful, and packed with fiber and healthy fats—without the starchy carbs.

The combination of roasted cauliflower and avocado creates a smooth and buttery mash, while warm spices like smoked paprika and cumin add a depth of flavor that keeps things exciting. Unlike plain cauliflower mash, the avocado makes it extra rich and velvety. Whether served alongside grilled meats or enjoyed on its own, this dish is a fantastic way to add variety to any keto meal plan.

Cuisine ,
Courses , ,
Difficulty Beginner
Time
Prep Time: 10 mins Cook Time: 20 mins Total Time: 30 mins
Servings 4
Calories 180
Description

A Creamy, Fiber-Packed Keto Side Dish

This Spiced Cauliflower & Avocado Mash is a hearty, fiber-loaded alternative to mashed potatoes. Roasted cauliflower and creamy avocado come together with warm spices and fresh herbs for a rich, flavorful, and ultra-satisfying dish.

Ingredients
    For the Mash:
  • 1 medium head cauliflower, cut into florets
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp smoked paprika
  • 1/2 tsp cumin
  • 1 large ripe avocado
  • 1 clove garlic, minced
  • 2 tbsp unsweetened almond milk (or coconut milk for extra richness)
  • 1 tbsp fresh lemon juice
  • 2 tbsp chopped fresh parsley or cilantro
    • For Serving (Optional):
  • Extra olive oil for drizzling
  • Red pepper flakes for heat
  • Additional fresh herbs for garnish
Instructions
    Roast the Cauliflower:
  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. Toss the cauliflower florets with olive oil, salt, black pepper, smoked paprika, and cumin. Spread them out evenly on the baking sheet.
  3. Roast for 18-20 minutes, or until the cauliflower is tender and slightly caramelized.
    4. Blend the Mash:
  4. In a food processor or blender, combine the roasted cauliflower, avocado, garlic, almond milk, and lemon juice.
  5. Blend until smooth and creamy, scraping down the sides as needed. Adjust seasoning to taste.
    6. Serve & Enjoy:
  6. Transfer the mash to a serving bowl and stir in fresh parsley or cilantro.
  7. Drizzle with extra olive oil and top with red pepper flakes if desired. Serve warm.

Nutrition Facts

Servings: 4 ServingCalories:180kcalTotal Fat:14gSaturated Fat: 2gTotal Carbohydrate:10gDietary Fiber: 6gSugars: 2gProtein:4g

Note

Substitutions & Variations

  • Nut-Free: Use coconut milk instead of almond milk.
  • Extra Creamy: Add a tablespoon of full-fat coconut cream.
  • Spicy Kick: Increase the red pepper flakes or add a dash of cayenne pepper.
Read it online: https://ketoeatsrecipes.com/recipe/spiced-cauliflower-avocado-mash/