Learn how to make cauliflower mashed potatoes that are creamy and just as delicious as traditional mashed potatoes, minus the carbs! Ready in minutes and the perfect side dish.
Even those who watch their carbs crave comfort food.
What is cauliflower mashed potatoes?
As the name suggests, cauliflower mash is cooked and mashed cauliflower that is seasoned to look and taste like mashed potatoes. It’s a popular keto side dish, as cauliflower is lower in carbs that potatoes.
Why this mashed cauliflower recipe will be the dinner side dish-
- Tasty. Mashed cauliflower is so versatile. When made the same way as mashed potatoes, it tastes almost identical!
- Healthy. Cauliflower is high in vitamin C, vitamin K, folate, potassium, carotenoids, and many other nutrients that the body needs for good health. It’s also low calorie and low carb!
- Easy. This entire side dish takes less than 15 minutes to make.
- Low carbs. One cup of cauliflower has just 5 grams of net carbs, so cauliflower mashed potatoes makes the perfect side dish to your favorite keto dinner.
How to make mashed cauliflower?
- Cauliflower- Cut the vegetable into florets.
- Butter- Unsalted and measured at room temperature
- Cream cheese- Gives cauliflower mashed potatoes a creamy texture.
- Parmesan cheese- Acts as a binding and thickening agent; you can also use hard cheese.
- Garlic cloves- Bake them for 15 minutes in the oven to use.
- Salt and black pepper- To taste.
- Parsley and melted butter/olive oil- For serving.
Cook the cauliflower: Take a steamer, add cauliflower, and place it over a large pot of boiling water. Steam it for at least 15 minutes or wait until it’s cooked. Once done, remove the water, cover with a lid and set aside.
Prepare the garlic: Using the same pot, add some butter, then saute garlic until fragrant.
Blend: Place the cauliflower and buttery garlic into a food processor and pulse/blend until smooth.
Season and serve: Transfer the mashed cauliflower to a pot and mix some parmesan cheese. Season with salt and pepper, and sprinkle some parsley and olive oil/butter to serve.
Is cauliflower healthier than potatoes?
While both cauliflower and potatoes are healthy and packed with fiber, cauliflower reigns supreme thanks to several key reasons-
- It is lower in calories than potatoes (28 calories per cup, instead of 134 calories for potatoes)
- It is lower in carbs-Cauliflower has 5 grams of carbs per cup whereas potatoes have 21 grams per cup.
- More fiber and antioxidants.
- It contains more vitamins and minerals.
How do you thicken cauliflower mashed potatoes?
For thicker cauliflower mash, once you’ve drained your water, try one of these tips:
- Add some plain, full fat Greek yogurt. It will enhance the texture and flavor while thickening the dish. Avoid non-fat varieties or else you risk them becoming watery.
- Mash the cauliflower by hand instead of the food processor. This way, you can control how smooth it is.
- Add extra parmesan cheese or cream cheese.
- Let the cauliflower cool before adding it to the food processor.
Storing, freezing, and reheating instructions
- To store: Leftovers can be stored in the refrigerator, covered, for up to five days.
- To freeze: Place the cooked and cooled cauliflower mash in an airtight container and store it in the freezer for up to 6 months.
- Reheating: Microwave the mash for 30-40 seconds, or until hot.
What to serve with mashed cauliflower?
This dish makes the perfect side dish to simple proteins. Our favorite include-
More cauliflower recipes to try
Frequently Asked Questions
Cauliflower is a fantastic vegetable to enjoy on a weight loss diet. It is low in calories and packed with nutrients.
When made correctly, cauliflower mash and potato mash taste almost identical.
If you’d like to make a mock mashed potatoes without cauliflower, try making keto mashed potatoes.
Cauliflower mash is a healthy and nutritious dish. It has a fantastic balance of healthy fats, protein, and fiber, and the carbs are much lower than traditional mashed potatoes.
- 1 large cauliflower chopped into florets
- 1/4 cup butter softened
- 3 cloves garlic minced
- 1/4 cup parmesan cheese freshly grated
- 3 tablespoons cream cheese
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
Boil cauliflower in salted water for 10 minutes or until fork tender. Remove and drain. Cover with a lid and set aside.
In the same pot, heat the butter over medium high heat. Sauté garlic until fragrant.
Add the cooked cauliflower into a food processor and pulse several times until smooth and creamy.
Transfer the cauliflower mash into the pot with the garlic. Stir through the parmesan cheese, cream cheese, salt, and pepper.
TO FREEZE: Place the cooked and cooled cauliflower mash in an airtight container and store it in the freezer for up to 6 months.
TO REHEAT: Microwave the mash for 30-40 seconds, or until hot.
Serving: 1serving | Calories: 97kcal | Carbohydrates: 5g | Protein: 4g | Fat: 8g | Sodium: 293mg | Potassium: 339mg | Fiber: 3g | Vitamin A: 234IU | Vitamin C: 51mg | Calcium: 73mg | Iron: 1mg | NET CARBS: 2g