Low Carb Cauliflower Mash

Potatoes have been more than a dietary staple in our meals; for well, nearly all of our lives. We consumed them with virtually every meal. From french fries to hash browns. From simple baked to fancy scalloped. Most of all, we grew up devouring creamy mashed potatoes with every holiday meal or Sunday dinner. Although potatoes have now become a low-carb lifestyle “no-no,” low-carb bloggers have come upon the ultimate substitute that is both nutritious and tasty – a cauliflower mash!

The variations and added ingredients are as numbered as the recipes with the end result being something that mirrors the original in everything but the carbs. Joanie has a fantastic cauliflower mash recipe that she pairs with meat dishes and holiday feasts. It is delicious and perfect in terms of texture and taste.


The star of this show is cauliflower. Some recipes call for riced cauliflower and that is readily available, but Joanie likes to use a full head of fresh cauliflower and separate the florets herself. She can then control the consistency of the mash and texture, which is important in this side dish. Some will want their mash extremely creamy and others like chunks of cauliflower that resemble chunks of potato. We are in the latter group.

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Cream cheese is also a key ingredient with seasonings such as garlic and onion powders adding to the flavor. We always use some sliced green onion to the mash. For an added twist try creole seasoning or an herbed cheese, such as Boursin for flavor.

Preparation Tips

If you have ever made classic mashed potatoes, the process is basically the same for our cauliflower mash. Boiling for 10-15 minutes to soften the florets then mashing with the additional ingredients is all there is to this delicious recipe. Some bloggers like to roast the cauliflower in the oven until softened as the nutrients will not cook away. This does add to the preparation time.

There is no milk needed for the mash. Cauliflower will not absorb like potatoes will so adding milk would just make a watery mess. Just make sure to drain the cauliflower of water before mashing.

A simple garnish of parsley and butter is all this dish needs. A low-carb gravy would be equally delicious and chives would also be a nice touch. Make sure you season it up – garlic is a must and you can make them as creamy or chunky as you want. As we mentioned, everyone has a preference in that regard. Regardless of your consistency, they will look just like potatoes and taste just as good!

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Cauliflower Mash – You will Swear it is Mashed Potato!

We use cauliflower for pizza crusts, taco shells, and our best side dish – cauliflower mash! Your guests and family will not be able to tell the difference from potatoes and you will cut the carbs and maintain the taste – try our recipe and let us know your tips and preparation! Remember, it is Tasty Low Carb!

Low Carb Cauliflower Mash

Recipe by Joanie and Chris
5.0 from 22 votes
Course: SidesCuisine: AmericanDifficulty: Easy


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Keto Cauliflower Mash replaces your carb dominated potato mash with this low-carb recipe – cauliflower mash is delicious and creamy!

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  • 1 head 1 head Cauliflower Separate florets

  • 6 ounces 170 g Cream cheese

  • 3 tablespoons 3 tablespoons Butter

  • 1/4 cup 25 g Green onions thinly sliced

  • 1 teaspoon 1 teaspoon Garlic powder

  • 1 teaspoon 1 teaspoon Onion powder

  • 1 teaspoon 1 teaspoon Sea salt

  • 1/2 teaspoon 1/2 teaspoon Pepper

  • 1 tablespoon 1 tablespoon Parsley chopped for garnish


  • Boil cauliflower florets for 10-15 minutes until soft.
  • Add cream cheese, butter, and seasonings and mash to desired consistency. Hand masher or mixer.
  • Sprinkle with parsley for garnish and drizzle with melted butter and serve.


Chef’s Notes

  • Can add a teaspoon of creole seasoning. We sometimes substitute Boursin cheese for the cream cheese as it is already seasoned. For those who are on a moderate carb phase or for bigger crowds containing carb users you can add one small potato to the boil. This will increase the carbs dramatically.

Nutrition Facts

  • Calories: 178.2kcal
  • Carbohydrates: 7.4g
  • Protein: 3.9g
  • Fat: 15.7g
  • Saturated Fat: 9.5g
  • Cholesterol: 43.7mg
  • Sodium: 552mg
  • Potassium: 352.4mg
  • Fiber: 2.2g
  • Sugar: 3g
  • Vitamin A: 1000IU
  • Vitamin C: 29.7mg
  • Calcium: 56.8mg
  • Iron: 0.5mg
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  1. Tastes delicious! The onion and garlic powder really add! Even the aroma while mashing was the equivalent of tasty. Thanks for sharing!

    • Joan and Chris

      Certainly one of our favorite sides – glad you enjoyed the “mash.” Thanks for the positive feedback!

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