Go Back
+ servings
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


  • 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


  • 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.


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