Mashed Broccoli Recipe [Low Carb, Keto, Dairy-Free]

If you miss mashed potatoes and love broccoli, try my mashed broccoli recipe! Not only is it low in carbs and calories, but it’s also dairy free, making it a paleo friendly side dish as well. It takes just minutes to prepare and is such a fun way to enjoy your veggies. Broccoli mash is a healthy, nutritious dish that makes it easy to get those essential micronutrients!

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Mashed Broccoli Recipe - Low Carb Vegetable Mash, Keto & Paleo Friendly

Keto Broccoli Mash

Make no mistake; this keto broccoli mash doesn’t taste like potatoes. It’s not a mashed potato copycat by any stretch of the imagination. You know what mashed broccoli tastes like? Broccoli. Surprise! I will never try to pull the wool over your eyes. This recipe is a fun play on textures, not necessarily a ketofied version of something you know and love.

If you adore the taste of broccoli, keep reading. If you were hoping to close your eyes and fool yourself into thinking you were eating real mashed potatoes, try this roasted cauliflower mash recipe instead.

Broccoli is an excellent veggie choice for the keto diet. Per 100 grams of raw broccoli, there are only 4 grams of net carbohydrates! There’s also a decent amount of potassium, Vitamin A, and Vitamin K, among other micronutrients. Good stuff!

Keto Broccoli Mash - Low Carb, Paleo Vegetable Mash

How do you make mashed broccoli?

I’ve been a veggie-mashing fool lately. I’ve been playing around with different methods and ingredients, and I’ve found that certain tools work better than others. If you want to whip up a vegetable mash of any kind, I highly recommend picking up an immersion blender! It’s so much easier to clean than a regular blender or food processor, and the mixture doesn’t get stuck on the sides and remain unblended. It’s a wonderful investment if you like your mash creamy.

Simply cook your vegetables, add your other ingredients, and place the handheld immersion blender in the mixture. It’s like magic! It’s the closest thing to instant mashed potatoes as you’ll get on the keto diet.

If you like chunky mash, you can always use a potato masher instead. It takes a little longer, but the ingredients end up a nice mixture of smooth mash and small chunks of low carb vegetables.

How do you make broccoli mash? - Dairy free vegetable mash recipe

The Mashed Broccoli Recipe

I purposefully kept this mashed broccoli dairy-free and low calorie, but feel free to take the liberty to add in whichever ingredients you so choose. Hint: cheese is way delicious.

You’ll just need broccoli (raw or frozen is fine), some water to boil, lemon juice, ghee, garlic, salt, and pepper. Boil your broccoli in water until it’s fork tender, then drain the water off. Add all the ingredients to the pot, then pop in your stick blender and go to town!

Dairy Free Mashed Broccoli Recipe - Paleo Vegetable Mash

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Mashed Broccoli Recipe

Mashed broccoli is a healthy, low carb alternative to mashed potatoes!

Course Dinner, Lunch, Side Dish
Cuisine American
Special Diet Dairy-Free, Gluten-Free, Paleo, Vegetarian
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 8 servings
Calories 25 kcal
Author Tasha Metcalf

Ingredients

  • 16 oz broccoli florets, fresh or frozen
  • 1 cup water
  • 1 tsp lemon juice
  • 1 tsp ghee
  • 1/2 tsp garlic minced
  • salt and pepper to taste

Instructions

  1. In a medium saucepan, heat broccoli florets in water over medium heat until tender, about 5 minutes. Drain water off.

  2. Add lemon juice, ghee, and garlic to the cooked broccoli. Using a handheld immersion blender, combine the ingredients until they are thoroughly blended. You may also use a food processor or potato masher if an immersion blender is unavailable.

  3. Season with salt and pepper to taste, and blend throughout the mixture.

Recipe Notes

2g net carbs

Nutrition Facts
Mashed Broccoli Recipe
Amount Per Serving (0.25 cups)
Calories 25
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 1mg 0%
Sodium 20mg 1%
Potassium 179mg 5%
Total Carbohydrates 3g 1%
Dietary Fiber 1g 4%
Sugars 0g
Protein 1g 2%
Vitamin A 7.1%
Vitamin C 61.6%
Calcium 2.7%
Iron 2.3%
* Percent Daily Values are based on a 2000 calorie diet.

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Hey babe! I’m Tasha, the founder of Ketogasm. When I’m not in the kitchen crafting low carb recipes and geeking out on nutritional science, I help women transition to a ketogenic lifestyle. Whether you are healing with food or transforming that beautiful body of yours, I hope you find the resources on this site to be helpful on your journey!

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