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    Home » Side Dishes » Low Carb Cauliflower Mash

    Low Carb Cauliflower Mash

    Published: Mar 28, 2019 by Wendy Polisi Modified: Jul 16, 2020 · 653 words. · About 4 minutes to read this article.

    Jump to Recipe Print Recipe

    This Low Carb Cauliflower Mash is even more wildly delicious than it looks! You are going to go nuts for this creamy goodness. It is basically impossible not to like, with all of the deliciousness of mashed potatoes without the carbs. This is one the whole family will enjoy!

    Overhead photo of low carb cauliflower mash garnished with chives, flakey salt, fresh ground pepper and crushed red pepper in a brown wooden bowl with a wooden spoon next to it.
    You won't miss the carbs with this creamy mashed cauliflower!

    Low Carb Cauliflower Mash Backstory

    Growing up, one of my favorite dishes was Mashed Potatoes.

    I can remember being in my Grandmother's kitchen, watching her make them with her handheld mixer.

    Just like when she made cakes, she always let me lick the batter.

    It is true - I am such a savory girl that I was just as happy to lick potatoes off the beaters as I was cake batter.

    Maybe even happier.

    I still get excited at the thought of cheesy, fluffy mashed potatoes, but it has been quite a while since I have them.

    These days, I opt for this Low Carb Cauliflower Mash. And, surprisingly, I'm not missing potatoes.

    This mashed cauli is luscious - with all the creamy, buttery goodness of the “real thing”.

    The only thing missing is the white carbs! And I think that is something that we can all celebrate.

    This recipe is fabulous served with meatloaf or steak, and also would make a great holiday side. It is something the whole crowd will enjoy!

    Frequently Asked Questions

    Can I Skip Letting the Cauliflower Drain On Paper Towels?

    You can, but you might not like the results. If you don't let the cauliflower drain, you might end up with a watery mash. If for any reason you decide to do this, I recommend not adding the heavy cream until the very end. That way you can have a bit more control over the consistency.

    Is Cauliflower Keto?

    Yes, cauliflower is one of the most Keto-Friendly vegetables that there is. It has just 2.9 grams of carbohydrates per cup.

    And bonus points: It is full of Vitamin C, fiber, and potassium.

    You can read more about why cauliflower is great on a low carb diet here.

    How Do I Store Cauliflower

    It isn’t necessary to store cauliflower in the crisper. If yours is full, keep it in the packaging and store it on a shelf in the refrigerator.

    Side photo of low carb cauliflower mash in a wooden bowl sitting on a white background.

    Tools Needed to Make This Recipe:

    • Food Processor, Stand Mixer, or Hand Mixer
    • Large Pot

    Variations for This Recipe

    • Add 1 head of peeled and mashed roasted garlic.
    • If you are not on Keto, you can use milk or buttermilk in place of the heavy cream.
    • Add 1 teaspoon smoked paprika.
    • Use mascarpone cheese or cream cheese in place of the goat cheese.
    • Add 2 tablespoons prepared horseradish and 3 tablespoons fresh minced dill
    Photo of a keto quickstart guide with the description of the guide on the right.

    If You Like This Recipe You May Also Like:

    • Keto Asparagus

    Low Carb Cauliflower Mash

    Overhead photo of low carb cauliflower mash garnished with chives, flakey salt, fresh ground pepper and crushed red pepper in a brown wooden bowl with a wooden spoon next to it.
    Print Recipe
    5 from 10 votes

    Low Carb Cauliflower Mash

    Potatoes are one of the first things that must go when you decide to watch your carbs, but that doesn’t mean that you can enjoy all the creamy goodness of mashed potatoes! Cauliflower steps in and adds all the comfort without any guilt. It doesn’t get much better than this!
    Prep Time15 mins
    Cook Time5 mins
    Total Time20 mins
    Course: Side Dish
    Cuisine: American
    Keyword: creamy
    Servings: 4
    Calories: 196kcal
    Author: Wendy Polisi
    As an Amazon Associate I earn from qualified sales.

    Ingredients

    • 1 head large cauliflower cut into florets (about 8 cups)
    • 3 ounces goat cheese
    • 3 tablespoons butter
    • 2 tablespoons heavy cream more as needed to reach desired consistency
    • 1 teaspoon sea salt
    • 1 teaspoon garlic powder
    • ¼ teaspoon fresh ground black pepper
    • ¼ teaspoon cayenne pepper

    Instructions

    • Gather your ingredients. Bring a large pot of water to a boil.
      Photo of a bowl of raw cauliflower, butter, goat cheese, heavy cream and seasonings.
    • Add cauliflower and cook for 5 minutes. Drain and place the cauliflower on paper towels to absorb any excess water.
      Photo of cauliflower that has been cooked draining on a paper towel lined cookie sheet with seasonings, cream, goat cheese, and butter in small prep bowls around it.
    • Transfer cauliflower to a food processor and add goat cheese, butter, cream, sea salt, garlic powder, fresh ground black pepper, and cayenne pepper.
      Photo of cauliflower, butter, seasonings, goat cheese, and cream in a food processor ready to be blended.
    • Process until smooth, adding in more cream if necessary to reach desired consistency.
      Photo of blended cauliflower mash in a food processor.

    Nutrition

    Calories: 196kcal | Carbohydrates: 8g | Protein: 7g | Fat: 16g | Saturated Fat: 10g | Cholesterol: 42mg | Sodium: 781mg | Potassium: 438mg | Fiber: 2g | Sugar: 2g | Vitamin A: 645IU | Vitamin C: 69.3mg | Calcium: 69mg | Iron: 1mg

    In Addition To This Recipe You May Also Like These Low Carb Cauliflower Recipes:

    • Low Carb Cauli Casserole
    • Roasted Garlic Parmesan Casserole
    • Instant Pot Low Carb Ground Beef Cauliflower Soup
    Keto Meatloaf »

    Reader Interactions

    Comments

    1. Colleen

      March 29, 2019 at 10:17 pm

      5 stars
      That looks really good! I love the idea of getting that yummy texture and a great flavor but with a ton less carbs and calories.

      Reply
    2. Naomi

      March 30, 2019 at 12:56 am

      Wow that looks so good! I love cauliflower!!

      Reply
    3. Sharon Wu

      March 30, 2019 at 4:25 am

      this looks like a healthy and delicious alternative to regular mashed potatoes! need to try this!

      Reply
    4. Snehal

      March 30, 2019 at 7:01 am

      5 stars
      I am going on a low carb diet. Cauliflower is my fave. I will definitely try out this recipe.

      Reply
    5. GiGi Eats

      March 30, 2019 at 1:44 pm

      Goat cheese - THAT is a new one. Never thought to add any sort of cheese to my cauliflower mash but now that I think about it, it does sound like a great idea!

      Reply
    6. Terri Steffes

      March 30, 2019 at 2:20 pm

      5 stars
      Our family loves cauliflower so this will be a big hit. We don't have to call it faux potatoes because we love it for itself. Great recipe.

      Reply
    7. Theresa

      March 30, 2019 at 5:30 pm

      Trying to get my summer body ready, so this low carb cauliflower mash is going into the menu rotation this week. Looks soooo good and love that it's not loaded with carbs!

      Reply
    8. Ronnie E.

      March 30, 2019 at 8:39 pm

      5 stars
      Yummy, super healthy and filling with low carbs to make it an even better deal. We love cauliflower at home and this will add a twist to our usual recipe. Thanks!

      Reply
    9. Annemarie LeBlanc

      March 30, 2019 at 11:06 pm

      5 stars
      I will get some cauliflower today and make this. It looks so good and the fact that it is less carbohydrates in my diet makes it an excellent dish to enjoy!

      Reply
    10. artchee

      March 30, 2019 at 11:12 pm

      5 stars
      Hmm, I never knew that you can do mashed cauliflower. :0)

      Reply
    11. Sara Welch

      March 31, 2019 at 12:56 am

      5 stars
      I love recipes that replace potatoes with cauliflower! It is healthier, and still delicious! Can't wait to try this out!

      Reply
    12. Beth Pierce

      March 31, 2019 at 2:10 am

      5 stars
      What a great recipe! This will make an awesome side dish with dinner this week; excited to try it out!

      Reply
    13. Porsha Carr

      March 31, 2019 at 1:27 pm

      5 stars
      That looks very delicious. I’m sure my family would love if I attempted this one. Will put this on my to do list for future dinners 🙂

      Reply
    14. Kelly

      April 01, 2019 at 7:18 pm

      I'm really not a goat cheese fan. Any ideas for substitutions? Thanks!

      Reply
      • Wendy

        April 05, 2019 at 2:28 pm

        You could use cream cheese! Does that work for you?

        Reply
    15. Mine

      August 13, 2019 at 9:15 am

      5 stars
      My kids so love cauliflower dishes because they always ask me to cook one. I'm so glad I found this site. I'll absolutely try these recipes!

      Reply

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    Welcome

    I'm Wendy and I'm here to show you just how delicious a low carb, gluten free and keto diet can be! You are just as likely to find me obsessing over all things cheesy as you are getting excited by a full produce drawer. I'm a mom to three, obsessive planner and roller coasters are my happy place. Let's dig deeper →

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