Free Printable: Low Carb & Keto Food List

• Why You’ll Love My Mashed Cauliflower Recipe
• Ingredients & Substitutions
• Ways To Cook The Cauliflower
• How To Make Cauliflower Mashed Potatoes
• My Recipe Tips
• Flavor Variations
• Storage Instructions
• Serving Suggestions
• More Easy Cauliflower Recipes
• My Food Processor For This Recipe
• Mashed Cauliflower (Easy & Creamy) Recipe card
• Recipe Reviews

This mashed cauliflower recipe is one of my top low carb recipes that I turn to over and over (and over) again. It’s irresistibly smooth and creamy, and the cauliflower flavor is not overpowering. It even made it into my second cookbook ! But most importantly, I love that this dish goes with everything . It’s the ultimate light, comforting backdrop to main dishes that normally beg for mashed potatoes, like my keto meatloaf , saucy Crock Pot pork chops , or a simple steak . Some people refer to it as cauliflower mashed potatoes or simply cauliflower mash , but whatever you call it, it’s a staple you can count on.

Why You’ll Love My Mashed Cauliflower Recipe

• Garlicky, buttery flavor – I won’t make any mash without butter, salt, and pepper. But my secret ingredient and added garlic make this one even better!
• Smooth texture – These cauliflower mashed potatoes were already so good the first time I made them back in 2019, but I’ve improved the recipe since then. Now they have the perfect creamy, smooth texture — a lot like my mashed sweet potatoes .
• Just 5 ingredients – Simplicity is my jam. With just a handful of common ingredients (plus salt), you might already have what you need to make this.
• Quick and easy – Ready in only 15 minutes without much work, this recipe is perfect for busy weeknights when you need a quick and tasty side dish.
• Low carb and keto friendly – Only 5g net carbs per serving! Over my many years eating low carb , I’ve used cauliflower to replace carbs every which way — from cauliflower rice to loaded cauliflower , and so many other cauliflower recipes in between. And that’s been lots of time to experiment with my cauliflower mash, too.
• Healthier alternative to potatoes – Even if you’re not watching carbs, mashed cauliflower a great way to enjoy your vegetables with “comfort food” vibes! It’s one of my favorite ways to sneak in some extra veggies, and I’m not one bit sorry about the butter. 😉

Ingredients & Substitutions

Here I explain the best ingredients for my cauliflower mashed potatoes recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Cauliflower – I use a large head of cauliflower to get 4 cups of mashed cauliflower from this recipe. (That’s about 2 pounds for the whole head, which is equivalent to 6 cups or 1.5 pounds of cauliflower florets). If you have a small to medium head (4 cups of florets), use 2/3 of the other ingredient amounts.
• Butter – I prefer to use unsalted butter and add salt separately to taste. Feel free to use salted butter and just reduce the amount of salt. If you need a paleo or dairy-free option, swap in ghee, olive oil, or butter-flavored coconut oil (I’m not even dairy-free and still think it’s amazing).
• Cream Cheese – This is my secret ingredient that adds a silky texture and makes the cauliflower flavor more neutral. Cut it into chunks before using. I typically use plain cream cheese, but you can also use flavored, such as garlic and herb. For a dairy-free option, use almond milk cream cheese.
• Garlic – Fresh minced garlic has the best flavor, but the kind from a jar is fine to save time. You can also substitute 1/2 teaspoon of garlic powder.
• Sea Salt – Feel free to add some black pepper if you like, too.
• Garnishes – This is optional, but I like to add some fresh chives or fresh parsley. Some extra butter to melt on top is also delicious.

Ways To Cook The Cauliflower

After cutting the cauliflower into florets, you’ll need to cook it before using it in my mashed cauliflower recipe. I often get people asking if they can do this in different ways, so here are all the ones I’ve tried and how to do each:

• Boil: This is the first method I tried and still do it often! Bring water to a boil in a pot. Add the cauliflower, cover with a lid, and simmer for 10-12 minutes, until very soft. Drain well.
• Steam: This is my go-to method these days, as the cauliflower mashed potatoes turn out firmer. Bring water to a boil in a pot fitted with a steamer basket , with the water level below the basket. Add the cauliflower, cover with a lid, and cook for 10-15 minutes, until very soft. See my steamed cauliflower recipe for more details.
• Microwave: I go for this option when I’m in a rush and don’t want to babysit boiling water. Place the florets into a large bowl with 1/2 cup of water. Cover the top with plastic wrap and microwave with 10-15 minutes, until very soft.
• Roast: If you love the flavor of roasted cauliflower , you can roast it before mashing. I find that steaming or microwaving makes for a more soft, creamy mashed cauliflower, whereas roasting makes it thicker. If you still want to roast, just toss the florets with olive oil, salt, and pepper, and arrange on a large baking sheet in a single layer. Roast for 30-40 minutes at 400 degrees F, tossing halfway through, until very soft. (Note this is longer than you’d typically roast cauliflower — you want it extra soft!)
• Frozen riced cauliflower: I love a good shortcut! Yep, you can even use bags of frozen cauliflower rice — you’ll need 1.5 pounds. Just cook for a few minutes longer than normal to make it mushy enough for a mash.

How To Make Cauliflower Mashed Potatoes

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

Once the cauliflower is cooked until it’s nice and soft, here is how I make a mash with it…

1. Saute the garlic. Cook the garlic with a little oil in a small skillet, for just 1-2 minutes. I skipped this step in older versions of my cauliflower mash recipe, but now highly recommend that you do this. (You can see some of the older reviews mention that the garlic flavor is too strong, which was from raw garlic. Sauteing gets rid of this issue.)
2. Blend until smooth. Add the cauliflower, garlic, butter, cream cheese, and salt to a food processor . Puree until completely smooth, scraping the sides as needed.
3. Garnish. Transfer the cauliflower puree to a bowl, and add any toppings you like. I like a little pat of butter, a few cranks of fresh cracked pepper, and a sprinkle of fresh chives. But I have more variations and toppings ideas for your cauliflower mashed potatoes below!

My Recipe Tips

The biggest challenge with cauliflower mash is the texture! Don’t miss my tips to ensure it comes out smooth, not lumpy or watery:

• Use only florets (no stems) for the smoothest texture. The stems don’t get as smooth as florets. I sometimes save them to toss in soups , though.
• Dry the cauliflower very well. This is crucial if you use the boiling, steaming, or microwave methods to cook the cauliflower. Mashed cauliflower can be notorious for being kind of runny compared to potatoes, but draining and drying well helps.
• Make sure the cauliflower is cooked very soft. This is my key tip, and how I make my “cauliflower mashed potatoes” super smooth! You want it much softer than you’d normally cook cauliflower (beyond fork-tender), which is why the times above are longer than normal. Think fall-apart soft!
• Puree for longer than you think you need. Again, it’s all about texture! I keep my food processor running for a good few minutes to get it extra smooth.
• You can use a potato masher, but I don’t recommend it. The food processor creates a silky consistency that mashing by hand simply can’t match. If you don’t have a food processor, an immersion blender should work, but will take longer.

Flavor Variations

My version here is one of the most basic mashed cauliflower recipes (like a blank canvas for for any meal), but there are many ways you can upgrade it:

• Loaded – Swap half of the cream cheese with sour cream. At the end, stir in (or just sprinkle with) shredded cheddar, sliced green onions, and chopped cooked bacon. I make bacon in the oven most of the time, but air fryer bacon or microwave bacon are great for making it quickly.
• Cheesy – Add your favorite cheese (check out my keto cheese list for ideas!) to the food processor. I love cheddar, Gruyere, Gouda, or parmesan cheese. If you prefer melted cheese on top, you can transfer the mash to a baking dish, top with cheese, and bake to melt.
• Sour Cream & Chives – Top your cauliflower mashed potatoes with a dollop of sour cream and fresh chives. So good!
• Pesto – Add 2 tablespoons to the food processor. Store-bought works just fine, but it’s even better with my homemade basil pesto .
• Lemon Herb – Stir in a teaspoon of lemon zest and 1-2 tablespoons of fresh herbs, like thyme or rosemary. I don’t recommend lemon juice, because it will water down the mashed cauliflower.
• Veggies – Sometimes I fold in sauteed mushrooms , caramelized onions , or sun-dried tomatoes when I have them.

Storage Instructions

• Store: Cauliflower mashed potatoes store very well, so don’t hesitate to make them ahead! I keep them in an airtight container in the fridge for up to 3-5 days.
• Reheat: Warm up in the microwave, on the stovetop over low heat (stirring often), or in the oven at 350 degrees F, until hot.
• Freeze: Even though dairy often doesn’t freeze well, it’s fine to freeze my mashed cauliflower recipe, since it’s all mixed together. Cool completely, then freeze for up to 6 months. I recommend freezing in zip lock bags laid flat, until solid, and afterward you can move around in your freezer as needed.

Serving Suggestions

Any recipe that goes well with mashed potatoes will go well with mashed cauliflower. Here are a few of my favorites:

• Chicken – Mash goes with any chicken recipe, but especially those that have a sauce to drizzle over it, such as my pan seared chicken breast (mine has a pan sauce), creamy mushroom chicken , sweet honey garlic chicken , 5-ingredient pesto chicken , or easy chicken marsala .
• Beef – Cauliflower mashed potatoes are the perfect pairing for a steak, such as sirloin , filet mignon , or New York strip . I also love it with braised or slow cooked meats, such as Crock Pot pot roast or Instant Pot beef short ribs . Or make my low carb meatloaf for the ultimate combo!
• Pork – My favorite pork option is smothered pork chops , because the mash soaks up the sauce, but you can also serve it with my baked pork chops or pulled pork .
• Fish – Try it with pan seared halibut (the bright lemon butter sauce I make with it is amazing over the cauliflower, too!), simple baked salmon , or baked cod .
• Swaps In Recipes – Some recipes call for mashed potatoes as an ingredient, and you can easily swap in mashed cauliflower instead! My keto shepherd’s pie is a great one to start with.

More Easy Cauliflower Recipes

Cauliflower is one of my favorite low carb vegetables . I love the flavor itself, but it also makes such an easy replacement for traditional carb-filled dishes (like cauliflower rice , cauliflower hummus , cauliflower pizza crust , and this mashed cauliflower, of course). Here are more of my comfort food recipes with it:

Cauliflower Mac And Cheese

Cauliflower Cheese Soup

Cauliflower Fried Rice

My Food Processor For This Recipe

If you’re wondering how to make cauliflower mashed potatoes ultra-creamy, my trusty food processor is the secret! It beats manual mashing by a landslide, and it can even fit a double batch.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 large head Cauliflower (6 cups florets, cut off most of the stems) ▢
• 1 tsp Olive oil ▢
• 2 cloves Garlic (minced) ▢
• 2 tbsp Unsalted butter (cut into chunks) ▢
• 2 tbsp Cream cheese (cut into chunks) ▢
• 3/4 tsp Sea salt (to taste) ▢
• Chives (optional, for garnish) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Option 1 – Microwave Method:

1. Place the cauliflower florets into a large bowl with 1/2 cup (118 mL) water. Cover the top with plastic wrap .
2. Microwave for 10 to 15 minutes , until very soft and mushy. Drain and pat dry.

Option 2 – Steam Method:

1. Fill a large saucepan or pot with enough salted water to come right below a steamer basket fitted over it. Bring the water to a boil.
2. Place the cauliflower florets into the steamer basket and fit on top of the pan. Cover the pan with a lid.
3. Reduce water to a simmer and cook, covered, for 10 to 15 minutes , until cauliflower is very soft and mushy.

Make the Mashed Cauliflower:

1. Heat olive oil in a small skillet over medium heat. Add the minced garlic and saute for about a minute, until fragrant.
2. Place the cooked cauliflower, sauteed garlic, butter, cream cheese, and salt into a food processor . Puree for 1-2 minutes , until completely smooth.
3. Adjust salt to taste.
4. Garnish with chives if desired. You can also drizzle some melted butter on top if you’d like.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size : 1/2 cup

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here .

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Mashed Cauliflower

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Mashed Cauliflower (Easy & Creamy)

Learn how to make cauliflower mashed potatoes super smooth and creamy! You need only 5 ingredients for this easy mashed cauliflower recipe.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-mashed-cauliflower-recipe/

Ingredients

• 1 large head Cauliflower (6 cups florets, cut off most of the stems)
• 1 tsp Olive oil
• 2 cloves Garlic (minced)
• 2 tbsp Unsalted butter (cut into chunks)
• 2 tbsp Cream cheese (cut into chunks)
• 3/4 tsp Sea salt (to taste)
• Chives (optional, for garnish)

Instructions

Option 1 - Microwave Method:

1. Place the cauliflower florets into a large bowl with 1/2 cup (118 mL) water. Cover the top with plastic wrap .
2. Microwave for 10 to 15 minutes , until very soft and mushy. Drain and pat dry.

Option 2 - Steam Method:

1. Fill a large saucepan or pot with enough salted water to come right below a steamer basket fitted over it. Bring the water to a boil.
2. Place the cauliflower florets into the steamer basket and fit on top of the pan. Cover the pan with a lid.
3. Reduce water to a simmer and cook, covered, for 10 to 15 minutes , until cauliflower is very soft and mushy.

Make the Mashed Cauliflower:

1. Heat olive oil in a small skillet over medium heat. Add the minced garlic and saute for about a minute, until fragrant.
2. Place the cooked cauliflower, sauteed garlic, butter, cream cheese, and salt into a food processor . Puree for 1-2 minutes , until completely smooth.
3. Adjust salt to taste.
4. Garnish with chives if desired. You can also drizzle some melted butter on top if you’d like.

Maya’s Recipe Notes

Serving size : 1/2 cup

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here .

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• Why You’ll Love My Mashed Cauliflower Recipe
• Ingredients & Substitutions
• Ways To Cook The Cauliflower
• How To Make Cauliflower Mashed Potatoes
• My Recipe Tips
• Flavor Variations
• Storage Instructions
• Serving Suggestions
• More Easy Cauliflower Recipes
• My Food Processor For This Recipe
• Mashed Cauliflower (Easy & Creamy) Recipe card
• Recipe Reviews

This mashed cauliflower recipe is one of my top low carb recipes that I turn to over and over (and over) again. It’s irresistibly smooth and creamy, and the cauliflower flavor is not overpowering. It even made it into my second cookbook ! But most importantly, I love that this dish goes with everything . It’s the ultimate light, comforting backdrop to main dishes that normally beg for mashed potatoes, like my keto meatloaf , saucy Crock Pot pork chops , or a simple steak . Some people refer to it as cauliflower mashed potatoes or simply cauliflower mash , but whatever you call it, it’s a staple you can count on.

Why You’ll Love My Mashed Cauliflower Recipe

• Garlicky, buttery flavor – I won’t make any mash without butter, salt, and pepper. But my secret ingredient and added garlic make this one even better!
• Smooth texture – These cauliflower mashed potatoes were already so good the first time I made them back in 2019, but I’ve improved the recipe since then. Now they have the perfect creamy, smooth texture — a lot like my mashed sweet potatoes .
• Just 5 ingredients – Simplicity is my jam. With just a handful of common ingredients (plus salt), you might already have what you need to make this.
• Quick and easy – Ready in only 15 minutes without much work, this recipe is perfect for busy weeknights when you need a quick and tasty side dish.
• Low carb and keto friendly – Only 5g net carbs per serving! Over my many years eating low carb , I’ve used cauliflower to replace carbs every which way — from cauliflower rice to loaded cauliflower , and so many other cauliflower recipes in between. And that’s been lots of time to experiment with my cauliflower mash, too.
• Healthier alternative to potatoes – Even if you’re not watching carbs, mashed cauliflower a great way to enjoy your vegetables with “comfort food” vibes! It’s one of my favorite ways to sneak in some extra veggies, and I’m not one bit sorry about the butter. 😉

Ingredients & Substitutions

Here I explain the best ingredients for my cauliflower mashed potatoes recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Cauliflower – I use a large head of cauliflower to get 4 cups of mashed cauliflower from this recipe. (That’s about 2 pounds for the whole head, which is equivalent to 6 cups or 1.5 pounds of cauliflower florets). If you have a small to medium head (4 cups of florets), use 2/3 of the other ingredient amounts.
• Butter – I prefer to use unsalted butter and add salt separately to taste. Feel free to use salted butter and just reduce the amount of salt. If you need a paleo or dairy-free option, swap in ghee, olive oil, or butter-flavored coconut oil (I’m not even dairy-free and still think it’s amazing).
• Cream Cheese – This is my secret ingredient that adds a silky texture and makes the cauliflower flavor more neutral. Cut it into chunks before using. I typically use plain cream cheese, but you can also use flavored, such as garlic and herb. For a dairy-free option, use almond milk cream cheese.
• Garlic – Fresh minced garlic has the best flavor, but the kind from a jar is fine to save time. You can also substitute 1/2 teaspoon of garlic powder.
• Sea Salt – Feel free to add some black pepper if you like, too.
• Garnishes – This is optional, but I like to add some fresh chives or fresh parsley. Some extra butter to melt on top is also delicious.

Ways To Cook The Cauliflower

After cutting the cauliflower into florets, you’ll need to cook it before using it in my mashed cauliflower recipe. I often get people asking if they can do this in different ways, so here are all the ones I’ve tried and how to do each:

• Boil: This is the first method I tried and still do it often! Bring water to a boil in a pot. Add the cauliflower, cover with a lid, and simmer for 10-12 minutes, until very soft. Drain well.
• Steam: This is my go-to method these days, as the cauliflower mashed potatoes turn out firmer. Bring water to a boil in a pot fitted with a steamer basket , with the water level below the basket. Add the cauliflower, cover with a lid, and cook for 10-15 minutes, until very soft. See my steamed cauliflower recipe for more details.
• Microwave: I go for this option when I’m in a rush and don’t want to babysit boiling water. Place the florets into a large bowl with 1/2 cup of water. Cover the top with plastic wrap and microwave with 10-15 minutes, until very soft.
• Roast: If you love the flavor of roasted cauliflower , you can roast it before mashing. I find that steaming or microwaving makes for a more soft, creamy mashed cauliflower, whereas roasting makes it thicker. If you still want to roast, just toss the florets with olive oil, salt, and pepper, and arrange on a large baking sheet in a single layer. Roast for 30-40 minutes at 400 degrees F, tossing halfway through, until very soft. (Note this is longer than you’d typically roast cauliflower — you want it extra soft!)
• Frozen riced cauliflower: I love a good shortcut! Yep, you can even use bags of frozen cauliflower rice — you’ll need 1.5 pounds. Just cook for a few minutes longer than normal to make it mushy enough for a mash.

How To Make Cauliflower Mashed Potatoes

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

Once the cauliflower is cooked until it’s nice and soft, here is how I make a mash with it…

1. Saute the garlic. Cook the garlic with a little oil in a small skillet, for just 1-2 minutes. I skipped this step in older versions of my cauliflower mash recipe, but now highly recommend that you do this. (You can see some of the older reviews mention that the garlic flavor is too strong, which was from raw garlic. Sauteing gets rid of this issue.)
2. Blend until smooth. Add the cauliflower, garlic, butter, cream cheese, and salt to a food processor . Puree until completely smooth, scraping the sides as needed.
3. Garnish. Transfer the cauliflower puree to a bowl, and add any toppings you like. I like a little pat of butter, a few cranks of fresh cracked pepper, and a sprinkle of fresh chives. But I have more variations and toppings ideas for your cauliflower mashed potatoes below!

My Recipe Tips

The biggest challenge with cauliflower mash is the texture! Don’t miss my tips to ensure it comes out smooth, not lumpy or watery:

• Use only florets (no stems) for the smoothest texture. The stems don’t get as smooth as florets. I sometimes save them to toss in soups , though.
• Dry the cauliflower very well. This is crucial if you use the boiling, steaming, or microwave methods to cook the cauliflower. Mashed cauliflower can be notorious for being kind of runny compared to potatoes, but draining and drying well helps.
• Make sure the cauliflower is cooked very soft. This is my key tip, and how I make my “cauliflower mashed potatoes” super smooth! You want it much softer than you’d normally cook cauliflower (beyond fork-tender), which is why the times above are longer than normal. Think fall-apart soft!
• Puree for longer than you think you need. Again, it’s all about texture! I keep my food processor running for a good few minutes to get it extra smooth.
• You can use a potato masher, but I don’t recommend it. The food processor creates a silky consistency that mashing by hand simply can’t match. If you don’t have a food processor, an immersion blender should work, but will take longer.

Flavor Variations

My version here is one of the most basic mashed cauliflower recipes (like a blank canvas for for any meal), but there are many ways you can upgrade it:

• Loaded – Swap half of the cream cheese with sour cream. At the end, stir in (or just sprinkle with) shredded cheddar, sliced green onions, and chopped cooked bacon. I make bacon in the oven most of the time, but air fryer bacon or microwave bacon are great for making it quickly.
• Cheesy – Add your favorite cheese (check out my keto cheese list for ideas!) to the food processor. I love cheddar, Gruyere, Gouda, or parmesan cheese. If you prefer melted cheese on top, you can transfer the mash to a baking dish, top with cheese, and bake to melt.
• Sour Cream & Chives – Top your cauliflower mashed potatoes with a dollop of sour cream and fresh chives. So good!
• Pesto – Add 2 tablespoons to the food processor. Store-bought works just fine, but it’s even better with my homemade basil pesto .
• Lemon Herb – Stir in a teaspoon of lemon zest and 1-2 tablespoons of fresh herbs, like thyme or rosemary. I don’t recommend lemon juice, because it will water down the mashed cauliflower.
• Veggies – Sometimes I fold in sauteed mushrooms , caramelized onions , or sun-dried tomatoes when I have them.

Storage Instructions

• Store: Cauliflower mashed potatoes store very well, so don’t hesitate to make them ahead! I keep them in an airtight container in the fridge for up to 3-5 days.
• Reheat: Warm up in the microwave, on the stovetop over low heat (stirring often), or in the oven at 350 degrees F, until hot.
• Freeze: Even though dairy often doesn’t freeze well, it’s fine to freeze my mashed cauliflower recipe, since it’s all mixed together. Cool completely, then freeze for up to 6 months. I recommend freezing in zip lock bags laid flat, until solid, and afterward you can move around in your freezer as needed.

Serving Suggestions

Any recipe that goes well with mashed potatoes will go well with mashed cauliflower. Here are a few of my favorites:

• Chicken – Mash goes with any chicken recipe, but especially those that have a sauce to drizzle over it, such as my pan seared chicken breast (mine has a pan sauce), creamy mushroom chicken , sweet honey garlic chicken , 5-ingredient pesto chicken , or easy chicken marsala .
• Beef – Cauliflower mashed potatoes are the perfect pairing for a steak, such as sirloin , filet mignon , or New York strip . I also love it with braised or slow cooked meats, such as Crock Pot pot roast or Instant Pot beef short ribs . Or make my low carb meatloaf for the ultimate combo!
• Pork – My favorite pork option is smothered pork chops , because the mash soaks up the sauce, but you can also serve it with my baked pork chops or pulled pork .
• Fish – Try it with pan seared halibut (the bright lemon butter sauce I make with it is amazing over the cauliflower, too!), simple baked salmon , or baked cod .
• Swaps In Recipes – Some recipes call for mashed potatoes as an ingredient, and you can easily swap in mashed cauliflower instead! My keto shepherd’s pie is a great one to start with.

More Easy Cauliflower Recipes

Cauliflower is one of my favorite low carb vegetables . I love the flavor itself, but it also makes such an easy replacement for traditional carb-filled dishes (like cauliflower rice , cauliflower hummus , cauliflower pizza crust , and this mashed cauliflower, of course). Here are more of my comfort food recipes with it:

Cauliflower Mac And Cheese

Cauliflower Cheese Soup

Cauliflower Fried Rice

My Food Processor For This Recipe

If you’re wondering how to make cauliflower mashed potatoes ultra-creamy, my trusty food processor is the secret! It beats manual mashing by a landslide, and it can even fit a double batch.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 large head Cauliflower (6 cups florets, cut off most of the stems) ▢
• 1 tsp Olive oil ▢
• 2 cloves Garlic (minced) ▢
• 2 tbsp Unsalted butter (cut into chunks) ▢
• 2 tbsp Cream cheese (cut into chunks) ▢
• 3/4 tsp Sea salt (to taste) ▢
• Chives (optional, for garnish) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Option 1 – Microwave Method:

1. Place the cauliflower florets into a large bowl with 1/2 cup (118 mL) water. Cover the top with plastic wrap .
2. Microwave for 10 to 15 minutes , until very soft and mushy. Drain and pat dry.

Option 2 – Steam Method:

1. Fill a large saucepan or pot with enough salted water to come right below a steamer basket fitted over it. Bring the water to a boil.
2. Place the cauliflower florets into the steamer basket and fit on top of the pan. Cover the pan with a lid.
3. Reduce water to a simmer and cook, covered, for 10 to 15 minutes , until cauliflower is very soft and mushy.

Make the Mashed Cauliflower:

1. Heat olive oil in a small skillet over medium heat. Add the minced garlic and saute for about a minute, until fragrant.
2. Place the cooked cauliflower, sauteed garlic, butter, cream cheese, and salt into a food processor . Puree for 1-2 minutes , until completely smooth.
3. Adjust salt to taste.
4. Garnish with chives if desired. You can also drizzle some melted butter on top if you’d like.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size : 1/2 cup

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here .

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Mashed Cauliflower

Free Printable: Low Carb & Keto Food List

• Why You’ll Love My Mashed Cauliflower Recipe
• Ingredients & Substitutions
• Ways To Cook The Cauliflower
• How To Make Cauliflower Mashed Potatoes
• My Recipe Tips
• Flavor Variations
• Storage Instructions
• Serving Suggestions
• More Easy Cauliflower Recipes
• My Food Processor For This Recipe
• Mashed Cauliflower (Easy & Creamy) Recipe card
• Recipe Reviews

This mashed cauliflower recipe is one of my top low carb recipes that I turn to over and over (and over) again. It’s irresistibly smooth and creamy, and the cauliflower flavor is not overpowering. It even made it into my second cookbook ! But most importantly, I love that this dish goes with everything . It’s the ultimate light, comforting backdrop to main dishes that normally beg for mashed potatoes, like my keto meatloaf , saucy Crock Pot pork chops , or a simple steak . Some people refer to it as cauliflower mashed potatoes or simply cauliflower mash , but whatever you call it, it’s a staple you can count on.

Why You’ll Love My Mashed Cauliflower Recipe

• Garlicky, buttery flavor – I won’t make any mash without butter, salt, and pepper. But my secret ingredient and added garlic make this one even better!
• Smooth texture – These cauliflower mashed potatoes were already so good the first time I made them back in 2019, but I’ve improved the recipe since then. Now they have the perfect creamy, smooth texture — a lot like my mashed sweet potatoes .
• Just 5 ingredients – Simplicity is my jam. With just a handful of common ingredients (plus salt), you might already have what you need to make this.
• Quick and easy – Ready in only 15 minutes without much work, this recipe is perfect for busy weeknights when you need a quick and tasty side dish.
• Low carb and keto friendly – Only 5g net carbs per serving! Over my many years eating low carb , I’ve used cauliflower to replace carbs every which way — from cauliflower rice to loaded cauliflower , and so many other cauliflower recipes in between. And that’s been lots of time to experiment with my cauliflower mash, too.
• Healthier alternative to potatoes – Even if you’re not watching carbs, mashed cauliflower a great way to enjoy your vegetables with “comfort food” vibes! It’s one of my favorite ways to sneak in some extra veggies, and I’m not one bit sorry about the butter. 😉

Ingredients & Substitutions

Here I explain the best ingredients for my cauliflower mashed potatoes recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Cauliflower – I use a large head of cauliflower to get 4 cups of mashed cauliflower from this recipe. (That’s about 2 pounds for the whole head, which is equivalent to 6 cups or 1.5 pounds of cauliflower florets). If you have a small to medium head (4 cups of florets), use 2/3 of the other ingredient amounts.
• Butter – I prefer to use unsalted butter and add salt separately to taste. Feel free to use salted butter and just reduce the amount of salt. If you need a paleo or dairy-free option, swap in ghee, olive oil, or butter-flavored coconut oil (I’m not even dairy-free and still think it’s amazing).
• Cream Cheese – This is my secret ingredient that adds a silky texture and makes the cauliflower flavor more neutral. Cut it into chunks before using. I typically use plain cream cheese, but you can also use flavored, such as garlic and herb. For a dairy-free option, use almond milk cream cheese.
• Garlic – Fresh minced garlic has the best flavor, but the kind from a jar is fine to save time. You can also substitute 1/2 teaspoon of garlic powder.
• Sea Salt – Feel free to add some black pepper if you like, too.
• Garnishes – This is optional, but I like to add some fresh chives or fresh parsley. Some extra butter to melt on top is also delicious.

Ways To Cook The Cauliflower

After cutting the cauliflower into florets, you’ll need to cook it before using it in my mashed cauliflower recipe. I often get people asking if they can do this in different ways, so here are all the ones I’ve tried and how to do each:

• Boil: This is the first method I tried and still do it often! Bring water to a boil in a pot. Add the cauliflower, cover with a lid, and simmer for 10-12 minutes, until very soft. Drain well.
• Steam: This is my go-to method these days, as the cauliflower mashed potatoes turn out firmer. Bring water to a boil in a pot fitted with a steamer basket , with the water level below the basket. Add the cauliflower, cover with a lid, and cook for 10-15 minutes, until very soft. See my steamed cauliflower recipe for more details.
• Microwave: I go for this option when I’m in a rush and don’t want to babysit boiling water. Place the florets into a large bowl with 1/2 cup of water. Cover the top with plastic wrap and microwave with 10-15 minutes, until very soft.
• Roast: If you love the flavor of roasted cauliflower , you can roast it before mashing. I find that steaming or microwaving makes for a more soft, creamy mashed cauliflower, whereas roasting makes it thicker. If you still want to roast, just toss the florets with olive oil, salt, and pepper, and arrange on a large baking sheet in a single layer. Roast for 30-40 minutes at 400 degrees F, tossing halfway through, until very soft. (Note this is longer than you’d typically roast cauliflower — you want it extra soft!)
• Frozen riced cauliflower: I love a good shortcut! Yep, you can even use bags of frozen cauliflower rice — you’ll need 1.5 pounds. Just cook for a few minutes longer than normal to make it mushy enough for a mash.

How To Make Cauliflower Mashed Potatoes

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

Once the cauliflower is cooked until it’s nice and soft, here is how I make a mash with it…

1. Saute the garlic. Cook the garlic with a little oil in a small skillet, for just 1-2 minutes. I skipped this step in older versions of my cauliflower mash recipe, but now highly recommend that you do this. (You can see some of the older reviews mention that the garlic flavor is too strong, which was from raw garlic. Sauteing gets rid of this issue.)
2. Blend until smooth. Add the cauliflower, garlic, butter, cream cheese, and salt to a food processor . Puree until completely smooth, scraping the sides as needed.
3. Garnish. Transfer the cauliflower puree to a bowl, and add any toppings you like. I like a little pat of butter, a few cranks of fresh cracked pepper, and a sprinkle of fresh chives. But I have more variations and toppings ideas for your cauliflower mashed potatoes below!

My Recipe Tips

The biggest challenge with cauliflower mash is the texture! Don’t miss my tips to ensure it comes out smooth, not lumpy or watery:

• Use only florets (no stems) for the smoothest texture. The stems don’t get as smooth as florets. I sometimes save them to toss in soups , though.
• Dry the cauliflower very well. This is crucial if you use the boiling, steaming, or microwave methods to cook the cauliflower. Mashed cauliflower can be notorious for being kind of runny compared to potatoes, but draining and drying well helps.
• Make sure the cauliflower is cooked very soft. This is my key tip, and how I make my “cauliflower mashed potatoes” super smooth! You want it much softer than you’d normally cook cauliflower (beyond fork-tender), which is why the times above are longer than normal. Think fall-apart soft!
• Puree for longer than you think you need. Again, it’s all about texture! I keep my food processor running for a good few minutes to get it extra smooth.
• You can use a potato masher, but I don’t recommend it. The food processor creates a silky consistency that mashing by hand simply can’t match. If you don’t have a food processor, an immersion blender should work, but will take longer.

Flavor Variations

My version here is one of the most basic mashed cauliflower recipes (like a blank canvas for for any meal), but there are many ways you can upgrade it:

• Loaded – Swap half of the cream cheese with sour cream. At the end, stir in (or just sprinkle with) shredded cheddar, sliced green onions, and chopped cooked bacon. I make bacon in the oven most of the time, but air fryer bacon or microwave bacon are great for making it quickly.
• Cheesy – Add your favorite cheese (check out my keto cheese list for ideas!) to the food processor. I love cheddar, Gruyere, Gouda, or parmesan cheese. If you prefer melted cheese on top, you can transfer the mash to a baking dish, top with cheese, and bake to melt.
• Sour Cream & Chives – Top your cauliflower mashed potatoes with a dollop of sour cream and fresh chives. So good!
• Pesto – Add 2 tablespoons to the food processor. Store-bought works just fine, but it’s even better with my homemade basil pesto .
• Lemon Herb – Stir in a teaspoon of lemon zest and 1-2 tablespoons of fresh herbs, like thyme or rosemary. I don’t recommend lemon juice, because it will water down the mashed cauliflower.
• Veggies – Sometimes I fold in sauteed mushrooms , caramelized onions , or sun-dried tomatoes when I have them.

Storage Instructions

• Store: Cauliflower mashed potatoes store very well, so don’t hesitate to make them ahead! I keep them in an airtight container in the fridge for up to 3-5 days.
• Reheat: Warm up in the microwave, on the stovetop over low heat (stirring often), or in the oven at 350 degrees F, until hot.
• Freeze: Even though dairy often doesn’t freeze well, it’s fine to freeze my mashed cauliflower recipe, since it’s all mixed together. Cool completely, then freeze for up to 6 months. I recommend freezing in zip lock bags laid flat, until solid, and afterward you can move around in your freezer as needed.

Serving Suggestions

Any recipe that goes well with mashed potatoes will go well with mashed cauliflower. Here are a few of my favorites:

• Chicken – Mash goes with any chicken recipe, but especially those that have a sauce to drizzle over it, such as my pan seared chicken breast (mine has a pan sauce), creamy mushroom chicken , sweet honey garlic chicken , 5-ingredient pesto chicken , or easy chicken marsala .
• Beef – Cauliflower mashed potatoes are the perfect pairing for a steak, such as sirloin , filet mignon , or New York strip . I also love it with braised or slow cooked meats, such as Crock Pot pot roast or Instant Pot beef short ribs . Or make my low carb meatloaf for the ultimate combo!
• Pork – My favorite pork option is smothered pork chops , because the mash soaks up the sauce, but you can also serve it with my baked pork chops or pulled pork .
• Fish – Try it with pan seared halibut (the bright lemon butter sauce I make with it is amazing over the cauliflower, too!), simple baked salmon , or baked cod .
• Swaps In Recipes – Some recipes call for mashed potatoes as an ingredient, and you can easily swap in mashed cauliflower instead! My keto shepherd’s pie is a great one to start with.

More Easy Cauliflower Recipes

Cauliflower is one of my favorite low carb vegetables . I love the flavor itself, but it also makes such an easy replacement for traditional carb-filled dishes (like cauliflower rice , cauliflower hummus , cauliflower pizza crust , and this mashed cauliflower, of course). Here are more of my comfort food recipes with it:

Cauliflower Mac And Cheese

Cauliflower Cheese Soup

Cauliflower Fried Rice

My Food Processor For This Recipe

If you’re wondering how to make cauliflower mashed potatoes ultra-creamy, my trusty food processor is the secret! It beats manual mashing by a landslide, and it can even fit a double batch.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 large head Cauliflower (6 cups florets, cut off most of the stems) ▢
• 1 tsp Olive oil ▢
• 2 cloves Garlic (minced) ▢
• 2 tbsp Unsalted butter (cut into chunks) ▢
• 2 tbsp Cream cheese (cut into chunks) ▢
• 3/4 tsp Sea salt (to taste) ▢
• Chives (optional, for garnish) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Option 1 – Microwave Method:

1. Place the cauliflower florets into a large bowl with 1/2 cup (118 mL) water. Cover the top with plastic wrap .
2. Microwave for 10 to 15 minutes , until very soft and mushy. Drain and pat dry.

Option 2 – Steam Method:

1. Fill a large saucepan or pot with enough salted water to come right below a steamer basket fitted over it. Bring the water to a boil.
2. Place the cauliflower florets into the steamer basket and fit on top of the pan. Cover the pan with a lid.
3. Reduce water to a simmer and cook, covered, for 10 to 15 minutes , until cauliflower is very soft and mushy.

Make the Mashed Cauliflower:

1. Heat olive oil in a small skillet over medium heat. Add the minced garlic and saute for about a minute, until fragrant.
2. Place the cooked cauliflower, sauteed garlic, butter, cream cheese, and salt into a food processor . Puree for 1-2 minutes , until completely smooth.
3. Adjust salt to taste.
4. Garnish with chives if desired. You can also drizzle some melted butter on top if you’d like.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size : 1/2 cup

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here .

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Mashed Cauliflower

Free Printable: Low Carb & Keto Food List

• Why You’ll Love My Mashed Cauliflower Recipe
• Ingredients & Substitutions
• Ways To Cook The Cauliflower
• How To Make Cauliflower Mashed Potatoes
• My Recipe Tips
• Flavor Variations
• Storage Instructions
• Serving Suggestions
• More Easy Cauliflower Recipes
• My Food Processor For This Recipe
• Mashed Cauliflower (Easy & Creamy) Recipe card
• Recipe Reviews

This mashed cauliflower recipe is one of my top low carb recipes that I turn to over and over (and over) again. It’s irresistibly smooth and creamy, and the cauliflower flavor is not overpowering. It even made it into my second cookbook ! But most importantly, I love that this dish goes with everything . It’s the ultimate light, comforting backdrop to main dishes that normally beg for mashed potatoes, like my keto meatloaf , saucy Crock Pot pork chops , or a simple steak . Some people refer to it as cauliflower mashed potatoes or simply cauliflower mash , but whatever you call it, it’s a staple you can count on.

Why You’ll Love My Mashed Cauliflower Recipe

• Garlicky, buttery flavor – I won’t make any mash without butter, salt, and pepper. But my secret ingredient and added garlic make this one even better!
• Smooth texture – These cauliflower mashed potatoes were already so good the first time I made them back in 2019, but I’ve improved the recipe since then. Now they have the perfect creamy, smooth texture — a lot like my mashed sweet potatoes .
• Just 5 ingredients – Simplicity is my jam. With just a handful of common ingredients (plus salt), you might already have what you need to make this.
• Quick and easy – Ready in only 15 minutes without much work, this recipe is perfect for busy weeknights when you need a quick and tasty side dish.
• Low carb and keto friendly – Only 5g net carbs per serving! Over my many years eating low carb , I’ve used cauliflower to replace carbs every which way — from cauliflower rice to loaded cauliflower , and so many other cauliflower recipes in between. And that’s been lots of time to experiment with my cauliflower mash, too.
• Healthier alternative to potatoes – Even if you’re not watching carbs, mashed cauliflower a great way to enjoy your vegetables with “comfort food” vibes! It’s one of my favorite ways to sneak in some extra veggies, and I’m not one bit sorry about the butter. 😉

Ingredients & Substitutions

Here I explain the best ingredients for my cauliflower mashed potatoes recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Cauliflower – I use a large head of cauliflower to get 4 cups of mashed cauliflower from this recipe. (That’s about 2 pounds for the whole head, which is equivalent to 6 cups or 1.5 pounds of cauliflower florets). If you have a small to medium head (4 cups of florets), use 2/3 of the other ingredient amounts.
• Butter – I prefer to use unsalted butter and add salt separately to taste. Feel free to use salted butter and just reduce the amount of salt. If you need a paleo or dairy-free option, swap in ghee, olive oil, or butter-flavored coconut oil (I’m not even dairy-free and still think it’s amazing).
• Cream Cheese – This is my secret ingredient that adds a silky texture and makes the cauliflower flavor more neutral. Cut it into chunks before using. I typically use plain cream cheese, but you can also use flavored, such as garlic and herb. For a dairy-free option, use almond milk cream cheese.
• Garlic – Fresh minced garlic has the best flavor, but the kind from a jar is fine to save time. You can also substitute 1/2 teaspoon of garlic powder.
• Sea Salt – Feel free to add some black pepper if you like, too.
• Garnishes – This is optional, but I like to add some fresh chives or fresh parsley. Some extra butter to melt on top is also delicious.

Ways To Cook The Cauliflower

After cutting the cauliflower into florets, you’ll need to cook it before using it in my mashed cauliflower recipe. I often get people asking if they can do this in different ways, so here are all the ones I’ve tried and how to do each:

• Boil: This is the first method I tried and still do it often! Bring water to a boil in a pot. Add the cauliflower, cover with a lid, and simmer for 10-12 minutes, until very soft. Drain well.
• Steam: This is my go-to method these days, as the cauliflower mashed potatoes turn out firmer. Bring water to a boil in a pot fitted with a steamer basket , with the water level below the basket. Add the cauliflower, cover with a lid, and cook for 10-15 minutes, until very soft. See my steamed cauliflower recipe for more details.
• Microwave: I go for this option when I’m in a rush and don’t want to babysit boiling water. Place the florets into a large bowl with 1/2 cup of water. Cover the top with plastic wrap and microwave with 10-15 minutes, until very soft.
• Roast: If you love the flavor of roasted cauliflower , you can roast it before mashing. I find that steaming or microwaving makes for a more soft, creamy mashed cauliflower, whereas roasting makes it thicker. If you still want to roast, just toss the florets with olive oil, salt, and pepper, and arrange on a large baking sheet in a single layer. Roast for 30-40 minutes at 400 degrees F, tossing halfway through, until very soft. (Note this is longer than you’d typically roast cauliflower — you want it extra soft!)
• Frozen riced cauliflower: I love a good shortcut! Yep, you can even use bags of frozen cauliflower rice — you’ll need 1.5 pounds. Just cook for a few minutes longer than normal to make it mushy enough for a mash.

How To Make Cauliflower Mashed Potatoes

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

Once the cauliflower is cooked until it’s nice and soft, here is how I make a mash with it…

1. Saute the garlic. Cook the garlic with a little oil in a small skillet, for just 1-2 minutes. I skipped this step in older versions of my cauliflower mash recipe, but now highly recommend that you do this. (You can see some of the older reviews mention that the garlic flavor is too strong, which was from raw garlic. Sauteing gets rid of this issue.)
2. Blend until smooth. Add the cauliflower, garlic, butter, cream cheese, and salt to a food processor . Puree until completely smooth, scraping the sides as needed.
3. Garnish. Transfer the cauliflower puree to a bowl, and add any toppings you like. I like a little pat of butter, a few cranks of fresh cracked pepper, and a sprinkle of fresh chives. But I have more variations and toppings ideas for your cauliflower mashed potatoes below!

My Recipe Tips

The biggest challenge with cauliflower mash is the texture! Don’t miss my tips to ensure it comes out smooth, not lumpy or watery:

• Use only florets (no stems) for the smoothest texture. The stems don’t get as smooth as florets. I sometimes save them to toss in soups , though.
• Dry the cauliflower very well. This is crucial if you use the boiling, steaming, or microwave methods to cook the cauliflower. Mashed cauliflower can be notorious for being kind of runny compared to potatoes, but draining and drying well helps.
• Make sure the cauliflower is cooked very soft. This is my key tip, and how I make my “cauliflower mashed potatoes” super smooth! You want it much softer than you’d normally cook cauliflower (beyond fork-tender), which is why the times above are longer than normal. Think fall-apart soft!
• Puree for longer than you think you need. Again, it’s all about texture! I keep my food processor running for a good few minutes to get it extra smooth.
• You can use a potato masher, but I don’t recommend it. The food processor creates a silky consistency that mashing by hand simply can’t match. If you don’t have a food processor, an immersion blender should work, but will take longer.

Flavor Variations

My version here is one of the most basic mashed cauliflower recipes (like a blank canvas for for any meal), but there are many ways you can upgrade it:

• Loaded – Swap half of the cream cheese with sour cream. At the end, stir in (or just sprinkle with) shredded cheddar, sliced green onions, and chopped cooked bacon. I make bacon in the oven most of the time, but air fryer bacon or microwave bacon are great for making it quickly.
• Cheesy – Add your favorite cheese (check out my keto cheese list for ideas!) to the food processor. I love cheddar, Gruyere, Gouda, or parmesan cheese. If you prefer melted cheese on top, you can transfer the mash to a baking dish, top with cheese, and bake to melt.
• Sour Cream & Chives – Top your cauliflower mashed potatoes with a dollop of sour cream and fresh chives. So good!
• Pesto – Add 2 tablespoons to the food processor. Store-bought works just fine, but it’s even better with my homemade basil pesto .
• Lemon Herb – Stir in a teaspoon of lemon zest and 1-2 tablespoons of fresh herbs, like thyme or rosemary. I don’t recommend lemon juice, because it will water down the mashed cauliflower.
• Veggies – Sometimes I fold in sauteed mushrooms , caramelized onions , or sun-dried tomatoes when I have them.

Storage Instructions

• Store: Cauliflower mashed potatoes store very well, so don’t hesitate to make them ahead! I keep them in an airtight container in the fridge for up to 3-5 days.
• Reheat: Warm up in the microwave, on the stovetop over low heat (stirring often), or in the oven at 350 degrees F, until hot.
• Freeze: Even though dairy often doesn’t freeze well, it’s fine to freeze my mashed cauliflower recipe, since it’s all mixed together. Cool completely, then freeze for up to 6 months. I recommend freezing in zip lock bags laid flat, until solid, and afterward you can move around in your freezer as needed.

Serving Suggestions

Any recipe that goes well with mashed potatoes will go well with mashed cauliflower. Here are a few of my favorites:

• Chicken – Mash goes with any chicken recipe, but especially those that have a sauce to drizzle over it, such as my pan seared chicken breast (mine has a pan sauce), creamy mushroom chicken , sweet honey garlic chicken , 5-ingredient pesto chicken , or easy chicken marsala .
• Beef – Cauliflower mashed potatoes are the perfect pairing for a steak, such as sirloin , filet mignon , or New York strip . I also love it with braised or slow cooked meats, such as Crock Pot pot roast or Instant Pot beef short ribs . Or make my low carb meatloaf for the ultimate combo!
• Pork – My favorite pork option is smothered pork chops , because the mash soaks up the sauce, but you can also serve it with my baked pork chops or pulled pork .
• Fish – Try it with pan seared halibut (the bright lemon butter sauce I make with it is amazing over the cauliflower, too!), simple baked salmon , or baked cod .
• Swaps In Recipes – Some recipes call for mashed potatoes as an ingredient, and you can easily swap in mashed cauliflower instead! My keto shepherd’s pie is a great one to start with.

More Easy Cauliflower Recipes

Cauliflower is one of my favorite low carb vegetables . I love the flavor itself, but it also makes such an easy replacement for traditional carb-filled dishes (like cauliflower rice , cauliflower hummus , cauliflower pizza crust , and this mashed cauliflower, of course). Here are more of my comfort food recipes with it:

Cauliflower Mac And Cheese

Cauliflower Cheese Soup

Cauliflower Fried Rice

My Food Processor For This Recipe

If you’re wondering how to make cauliflower mashed potatoes ultra-creamy, my trusty food processor is the secret! It beats manual mashing by a landslide, and it can even fit a double batch.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 large head Cauliflower (6 cups florets, cut off most of the stems) ▢
• 1 tsp Olive oil ▢
• 2 cloves Garlic (minced) ▢
• 2 tbsp Unsalted butter (cut into chunks) ▢
• 2 tbsp Cream cheese (cut into chunks) ▢
• 3/4 tsp Sea salt (to taste) ▢
• Chives (optional, for garnish) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Option 1 – Microwave Method:

1. Place the cauliflower florets into a large bowl with 1/2 cup (118 mL) water. Cover the top with plastic wrap .
2. Microwave for 10 to 15 minutes , until very soft and mushy. Drain and pat dry.

Option 2 – Steam Method:

1. Fill a large saucepan or pot with enough salted water to come right below a steamer basket fitted over it. Bring the water to a boil.
2. Place the cauliflower florets into the steamer basket and fit on top of the pan. Cover the pan with a lid.
3. Reduce water to a simmer and cook, covered, for 10 to 15 minutes , until cauliflower is very soft and mushy.

Make the Mashed Cauliflower:

1. Heat olive oil in a small skillet over medium heat. Add the minced garlic and saute for about a minute, until fragrant.
2. Place the cooked cauliflower, sauteed garlic, butter, cream cheese, and salt into a food processor . Puree for 1-2 minutes , until completely smooth.
3. Adjust salt to taste.
4. Garnish with chives if desired. You can also drizzle some melted butter on top if you’d like.

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Maya’s Recipe Notes

Serving size : 1/2 cup

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here .

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

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Mashed Cauliflower