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    Home » Dinner » Mashed Broccoli Recipe [Low Carb, Keto, Paleo]

    November 29, 2017

    Mashed Broccoli Recipe [Low Carb, Keto, Paleo]

    Jump to Recipe Print Recipe

    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!

    Don't forget to PIN it for later!

    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 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!

    Dairy Free Mashed Broccoli Recipe - Paleo Vegetable Mash

    Mashed Broccoli Recipe

    Mashed broccoli is a healthy, low carb alternative to mashed potatoes!
    Print Recipe Pin Recipe Rate Recipe
    Prep Time: 5 minutes
    Cook Time: 5 minutes
    Total Time: 10 minutes
    Course: Dinner, Lunch, Side Dish
    Cuisine: American
    Special Diet: Dairy-Free, Gluten-Free, Paleo, Vegetarian
    Servings: 8 servings
    Serving Size: 0.25 cups
    Net Carbs: 2g
    Author: Tasha

    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
    US Customary - Metric

    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

    2g net carbs

    Nutrition

    Nutrition Facts
    Mashed Broccoli Recipe
    Serving Size
     
    0.25 cups
    Amount per Serving
    Calories
    25
    % Daily Value*
    Fat
     
    0
    g
    0
    %
    Sodium
     
    20
    mg
    1
    %
    Potassium
     
    179
    mg
    5
    %
    Carbohydrates
     
    3
    g
    1
    %
    Fiber
     
    1
    g
    4
    %
    Sugar
     
    0
    g
    0
    %
    Protein
     
    1
    g
    2
    %
    Net Carbs
     
    2
    g
    4
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Tried this recipe?Mention @KETOGASM or tag #ketogasm!
    Tasha
    Tasha

    Hi, I'm Tasha–nutritionist, recipe developer, and multi-published cookbook author.

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    Reader Interactions

    Comments

    1. Vicki witherspoon says

      January 28, 2018 at 7:56 am

      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.

      Reply
    2. kathy says

      May 13, 2018 at 8:26 pm

      5 stars
      I love love love these recipes!!! thank-you so much for posting :O)

      Reply
    3. Lucia Fuentes-Vasquez says

      August 28, 2018 at 7:37 am

      5 stars
      Excellent recipe! I added 1/2 a cup of cream instead of water and is still delicious!

      Reply
    4. KELLY says

      December 12, 2018 at 4:28 pm

      THIS LOOKS GOOD, I'M TRYING TO EAT MORE VEGGIES.

      Reply
    5. mike says

      August 28, 2019 at 1:03 pm

      5 stars
      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.

      Reply
      • Tasha Metcalf says

        August 28, 2019 at 5:15 pm

        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!

        Reply

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