Keto Savory Mashed Beans

Rich, creamy, and loaded with flavor, Keto Savory Mashed Beans are the perfect low-carb twist on a classic comfort side dish. This recipe combines the velvety texture of cannellini beans with the lightness of cauliflower, all infused with the bold flavors of garlic, olive oil, and chicken broth. Finished with a touch of buttery richness, fragrant parsley, and optional Parmesan cheese for a savory boost, these mashed beans are a keto-friendly alternative to traditional mashed potatoes. Ready in just 30 minutes, this dish pairs beautifully with roasted meats, grilled vegetables, or can stand alone as a wholesome, satisfying option. Perfect for weeknight meals or as a crowd-pleaser at your next gathering, this easy-to-make recipe is a must-try for lovers of hearty, healthy eats!

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 cups Canned Cannellini Beans
• 1 cup Cauliflower, chopped
• 2 tablespoons Olive Oil
• 0.5 cup Chicken Broth
• 3 cloves Garlic, minced
• 1 teaspoon Onion Powder
• 0.5 teaspoon Salt
• 0.25 teaspoon Black Pepper
• 2 tablespoons Fresh Parsley, chopped
• 2 tablespoons Butter
• 0.25 cup Grated Parmesan Cheese (optional)

Directions

Step 1

Drain and rinse the canned cannellini beans.

Step 2

In a medium pot, bring water to a boil and add the chopped cauliflower. Cook until tender, about 10 minutes, then drain well.

Step 3

In a large skillet, heat olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.

Step 4

Add the drained cannellini beans and cooked cauliflower to the skillet. Pour in the chicken broth, and add onion powder, salt, and pepper.

Step 5

Cook on medium heat while stirring occasionally, until the beans are tender and heated through, about 5-7 minutes.

Step 6

Remove the skillet from the heat. Using an immersion blender, blend the mixture until smooth and creamy. If you prefer a chunkier texture, mash with a fork or potato masher.

Step 7

Add the butter and mix until melted and well incorporated.

Step 8

Stir in the chopped parsley and, if desired, grated Parmesan cheese for additional flavor.

Step 9

Taste and adjust the seasoning with additional salt and pepper if necessary.

Step 10

Serve warm, garnished with extra parsley and a drizzle of olive oil if desired.

Nutrition Facts

Serving size	(797.4g)

Amount per serving	% Daily Value*
Calories	1160.3

Total Fat 69.8g	0%
Saturated Fat 27.8g	0%
Polyunsaturated Fat 3.4g
Cholesterol 113.4mg	0%
Sodium 3809.2mg	0%
Total Carbohydrate 84.6g	0%
Dietary Fiber 24.1g	0%
Total Sugars 1.9g
Protein 52.4g	0%

Vitamin D 4.5IU	0%
Calcium 948.3mg	0%
Iron 10.7mg	0%
Potassium 1958.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.4%

Protein: 17.8%

Carbs: 28.8%