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Keto Cauliflower Mash with Meatballs and Sauce

Written by Chelf
keto recipe mashed cauliflower meatballs
AuthorChelfCategoryDifficultyIntermediate

Reinventing the all-time favorite meatballs and mash recipe! This dish perfectly balances protein from high-quality beef and rich taste of cauliflower, naturally high in fiber and B-vitamins. If you're doing keto and cooking for the entire family, try this comforting dish. While no one can argue that meatballs are a staple of family lunch, this cauliflower mash manages to steal the spotlight! Its creamy and velvety texture simply melts in your mouth, while it's rich taste tingles your tastebuds. If you are running out of exciting keto ideas, this recipe will rekindle your love of cooking!

keto recipe mashed cauliflower with meatballs sauce
Yields2 Servings
Prep Time10 minsCook Time30 minsTotal Time40 mins
For the Cauliflower Mash
1 ½ cups cauliflower
2 tbsp butter
cup cheddar cheese, grated
tsp black pepper
For the Meatballs
2 cups beef
1 clove garlic
½ cup onion
2 tsp parsley
1 egg
2 tsp olive oil
½ tsp salt
½ tsp black pepper
tsp paprika
For the Sauce
½ cup heavy cream
1 tsp garlic powder
1 pinch salt
1 pinch black pepper
1

Bring a pot of salted water to a boil and cook cauliflower until tender, for about 7-10 minutes.

Set aside ¼ of the cauliflower and place the rest into a blender. Add butter, salt, black pepper, and cheddar. Process until the mix is blended and smooth. Pour into a bowl and add the cup of cauliflower you set aside to give the mash a little bit of crumbly texture.

cut boil cauliflower - keto mash recipe

2

In the meantime, place all the ingredients for the meatballs in a mixing bowl and mix well. Shape the meatballs with your hands.

combine meatballs ingredients - keto mash recipe

3

Heat the olive oil in a pan. Cook the meatballs, tossing around for 10 minutes, until golden brown.

shape meatballs by hand - keto mash recipe

4

Make the gravy by heating together butter, heavy cream and garlic powder. Simmer until the gravy is thick and season with salt and pepper.

gravy for keto cauliflower mash recipe

5

Serve the mashed cauliflower warm topped with the meatballs. Drizzle with the gravy and garnish with a bit of parsley. Enjoy!

mashed cauliflower meatballs keto recipe

Cauliflower mash with meatballs smothered in gravy

Calories

Fats (g)

Carbs (g)

Fiber (g)

Net carbs (g)

Protein

1½ cups cauliflower

138

0.6

29.2

13.8

15.8

10.9

2tbsp butter

204

23

0

0

0

0.2

1 cup Parmesan cheese, grated

289

19.3

3.2

0

3.2

28.9

1/3 tsp black pepper

2

0

0.5

0.2

0.3

0.1

2 cups beef

843

28.3

0

0

0

137.6

1 clove garlic

4

0

1

0.1

0.9

0.2

½ cup onion

23

0.1

5.4

1.2

4.2

0.6

2 tsp parsley

1

0

0.2

0.1

0.1

0.1

1  egg

63

4.4

0.3

0.2

0.1

5.5

2 tsp olive oil

80

9.3

0

0

0

0

½ tsp salt

0

0

0

0

0

0

½ tsp black pepper

3

0

0.7

0.3

0.4

0.1

1/3 tsp paprika

2

0.1

0.4

0.3

0.1

0.1

½ cup heavy cream

207

22.2

1.7

0

1.7

1.2

1 tsp garlic powder

9

0

2

0.3

1.7

0.5

Pinch of Salt

0

0

0

0

0

0

Pinch of Pepper

0

0

0.1

0

0.1

0

Total

1868

107.3

44.7

16.5

28.2

186.5

Per Serving <2

934

53.65

22.35

8.25

14.1

93

 

Ingredients

For the Cauliflower Mash
 1 ½ cups cauliflower
 2 tbsp butter
  cup cheddar cheese, grated
  tsp black pepper
For the Meatballs
 2 cups beef
 1 clove garlic
 ½ cup onion
 2 tsp parsley
 1 egg
 2 tsp olive oil
 ½ tsp salt
 ½ tsp black pepper
  tsp paprika
For the Sauce
 ½ cup heavy cream
 1