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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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!
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.
The Mashed Broccoli Recipe
I purposefully kept this mashed broccoli dairy-free by using ghee 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!
Ingredients
- 16 oz broccoli florets, fresh or frozen
- 1 cup water
- 1 tsp lemon juice
- 1 tsp ghee
- ½ tsp garlic minced
- salt and pepper to taste
Instructions
- In a medium saucepan, heat broccoli florets in water over medium heat until tender, about 5 minutes. Drain water off.
- 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.
- Season with salt and pepper to taste, and blend throughout the mixture.
Notes
Nutrition
Hi, I'm Tasha–nutritionist, recipe developer, and multi-published cookbook author.
My cousin has been on a Keto lifestyle for about 2 years and that is how long I have been trying to get on it! This seems to be a good website.
I love love love these recipes!!! thank-you so much for posting :O)
Excellent recipe! I added 1/2 a cup of cream instead of water and is still delicious!
THIS LOOKS GOOD, I'M TRYING TO EAT MORE VEGGIES.
This badass lady is actually a bloke... (Somebody has to cook!) Just a note, since it's mash there's no need to limit it to florets. We used a near whole broccoli which was just past its best and needed using. Sorry, not so keto, but also added two small sweet potatoes. At least it's low lectins.
Both the broccoli (with chopped stems), and the sweet potatoes, cook best in the microwave with a lid, add a few tablespoons of water - cook til soft - typically about 3-4 mins. It can all be included - nothing goes wasted. One clove of garlic, crushed, and fried gently in butter or ghee works well, again it all goes in. We added some fresh chopped basil, and plenty of fresh ground black pepper.
With baked fishcakes it was amazing! ..she said. (She who doesn't care so much for broccoli!! 🙂 Great recipe, thanks.
That sounds amazing! Thank you for the feedback and the detailed recipe adjustments, super helpful. So fun to hear how things turn out and great to know the whole broccoli works just as well as the florets--waste not, want not!