Cauliflower Mashed Potatoes are a really delicious low carb copycat of regular mashed potatoes! They taste as good as the real thing - they're buttery, creamy, garlicky - and not runny. Done in less than 25 minutes, your family will love them, and they're low carb keto-friendly. Let's make them!
Jump to:
- Watch: Cauliflower Mash Recipe
- Why you'll love these Keto Mashed Potatoes
- Cauliflower Mashed Potatoes Recipe ingredients
- Keto Mashed Potatoes variations
- How to make Cauliflower Mashed Potatoes (Keto)
- How to serve Keto Cauliflower Mashed Potatoes
- Top tips for Mashed Cauliflower Potatoes
- How to store Keto Cauliflower Mashed Potatoes
- Cauliflower Mash Recipe FAQs
- ✔️ More Cauliflower Recipes
- Recipe
- 💬 Comments
Watch: Cauliflower Mash Recipe
Why you'll love these Keto Mashed Potatoes
"When following a low carb diet, one of the things I miss the most - and frequently crave is mashed potatoes. This my favorite way to make them now!"
Cauliflower mashed potatoes or riced cauliflower are terrific neutral side dish that pair with most main dishes. For more ideas, read How To Cook Cauliflower. If you want regular mashed potatoes, try this make ahead crock pot version.
Kid Friendly
My kids love this cauliflower mashed potatoes recipe because it has everything that we put into our regular mashed potatoes. We love to add butter, sour cream, garlic, and top with extra cheese! They hardly know the difference, plus it's healthy!
25 Minutes
You can make cauliflower mashed potatoes in less than 25 minutes. This side dish is made in the microwave and then blended together with a few ingredients like butter, of course 😉 - resulting in smooth and creamy "potatoes."
You'll love the convenience of cooking the cauliflower in the microwave, as it doesn't take up an extra burner on the stove.
Healthy
Cauliflower mashed potatoes are a much lower-carb version than mashed potatoes they are also high in vitamin C. They are keto, low-carb, vegetarian, and gluten-free. Fat can be increased by adding more butter and sour cream if you're following keto. If you want lower fat, use a favorite butter substitute
Cauliflower Mashed Potatoes Recipe ingredients
Here are the ingredients you will need to make cauliflower mashed potatoes:
- Fresh Cauliflower - one large fresh head of cauliflower is roughly 8 cups of florets which yields approximately 2 cups cauliflower mashed. Fresh is recommended over frozen as frozen it too watery.
- Unsalted Butter - salted butter can be used but reduce the amount of salt added slightly.
- Sour Cream - you can use regular, light, or vegan if preferred. Very soft cream cheese can also be substituted. Greek yogurt can be subsituted.
- Garlic Powder - you can also use half a teaspoon of minced garlic cloves if you want more of a garlic mashed cauliflower. If you don't like garlic you can omit it.
- Kosher Salt
- Ground Black Pepper
- Optional - grated cheese, chopped chives, and crumbled bacon.
Equipment Needed - a food processor.
For exact ingredient quantities, please see the recipe card below!
Keto Mashed Potatoes variations
Here are a few ways you can vary or make substitutions to this recipe:
- Add other seasonings if you'd like to! Make it spicier with some chipotle, chili powder, or crushed red pepper flakes.
- Mash with other very soft cooked vegetables such as carrots, broccoli, or sweet potato in with this cauliflower. This is a great way to hide vegetables!
- Add any favorite shredded cheddar cheese - either melt it inside or top your potatoes with it.
- Try mixing a little olive oil in and adding parmesan cheese with some Italian seasoning.
- If you're following keto, increase the fat by using full-fat sour cream and topping it with butter and a sauce such as gravy.
- If you want to lower the fat, use a favorite lower-fat butter alternative and fat-free sour cream.
- Substitute cream cheese for the sour cream.
How to make Cauliflower Mashed Potatoes (Keto)
Here are the step-by-step instructions for making cauliflower mashed potatoes:
Cook Cauliflower
Cut cauliflower into 1-inch florets. Place in a microwave-safe dish with one-quarter cup water. Microwave on high until the cauliflower is very soft, about 10 to 12 minutes.
Transfer cooked cauliflower to a colander to drain water.
Puree
Place cauliflower and butter in a food processor and blend on high speed until smooth, scraping down the bowl periodically and pulsing in 2 batches if needed. (Note: if the food processor is overloaded, it won't blend as well.)
Add Remaining Ingredients
Transfer to a bowl and stir in the remaining ingredients. Adjust salt and pepper to taste.
If needed, reheat the cauliflower puree in the microwave to re-warm. Serve and enjoy!
How to serve Keto Cauliflower Mashed Potatoes
Here are a few ways to serve this low carb cauliflower mashed potato recipe:
Serve your mashed cauliflower as is, top with additional butter or keto gravy.
Garnish with cheese, chopped chives, or parsley.
Top with gravy, or use the potatoes as a side dish to any recipe with a lot of sauce, such as this Chicken Paprika.
Make the loaded by topping with shredded cheddar or parmesan cheese, green onion, and crumbled bacon.
Meal Idea! Serve this delicious creamy cauliflower mash with this Slow Cooker Beef Stroganoff and a side salad with Maple Balsamic Dressing! If it's for a holiday try this low carb Shake and Bake Turkey. Don't forget the Keto Stuffing. Seriously, so good!
Top tips for Mashed Cauliflower Potatoes
- Remember to drain the cooked cauliflower, as this helps to keep the cauliflower from getting too watery.
- Use fresh cauliflower for best results. Frozen cauliflower is very watery and will make your mash watery too.
- Make sure not to overload your food processor, as mentioned below. This allows you to achieve a smoother, thicker mashed cauliflower without adding too much liquid in the process.
- If the cauliflower cools off too much while processing, reheat in your microwave before serving.
- Make ahead tip: this recipe can be made a couple of days ahead of time. Store it in an air-tight container. Reheat in the microwave, stirring frequently, or reheat slowly in a skillet over low heat.
- Cook the cauliflower until your can very easily mash it with a fork. Depending on the amount of cauliflower being microwaved, you may need to lengthen your time in the microwave.
How to store Keto Cauliflower Mashed Potatoes
Cool your mashed in the refrigerator uncovered and transfer it to an air-tight container, and store for up to 4 days.
How to reheat this Cauliflower Mashed Potatoes Recipe
Place the mashed cauliflower mashed in a microwave-safe dish and heat on low until the desired temperature is reached. The leftovers can release extra moisture, so we find that reheating on medium-low in a small saute pan is the best way to keep your mashed thick and cook out any unwanted moisture.
Cauliflower Mash Recipe FAQs
To help thicken watery mashed cauliflower, you can use a thickening agent such as cornstarch, a tiny amount of xanthan gum (low carb option), or add shredded or cream cheese. You could also slowly cook them in a pan to help evaporate any access water.
Ultimately, like smooth cauliflower puree. By adding butter, garlic, salt, and pepper, you can create a much healthier, lower-carb version of mashed potato that has a very similar flavor profile.
Yes, cauliflower is a great source of vitamins and nutrients. How healthy it is depends on what you add to the cauliflower (butter, cream, cheese, etc.). It is lower in calories than mashed potatoes and significantly lower in carbs which is perfect for those who are following a low carb or keto diet.
✔️ More Cauliflower Recipes
If you are looking for more delicious cauliflower recipes, check these out:
- Air Fryer Broccoli and Cauliflower
- Zesty Italian Pasta Salad (with Pasta or Cauliflower)
- Air Fried Cauliflower Recipe
- Buffalo Cauliflower Recipe
- Cauliflower Cheese (Keto Cauliflower Mac and Cheese)
- Coconut Cauliflower Rice
If you made these cauliflower mashed potatoes, let me know! I'd love for you to come back and give it a 5-star rating and/or a review in the comments! 🙂 Let's stay connected, so please share photos of your creations with me and others on Instagram, Facebook, and Pinterest! Don't forget to tag #seekinggoodeats
Recipe
Keto Cauliflower Mashed Potatoes
Ingredients
- 1 large head of cauliflower
- 4 tablespoons unsalted butter (softened)
- 3 tablespoons sour cream
- ½ teaspoon kosher salt (adjust to taste)
- ½ teaspoon ground black pepper (adjust to taste)
- ¼ teaspoon garlic powder
- optional ingredients: grated cheese, chives
Instructions
- Cut cauliflower into 1" pieces. Place in a microwave-safe dish with ½ cup water. Microwave on high until the cauliflower is very soft - about 15 to 17 minutes.
- Transfer the cooked cauliflower to a colander and drain water.
- Place cauliflower and butter in a food processor and blend on high speed until smooth, scraping down the sides, and working in batches if needed. (Note: if the food processor is overloaded it won't blend as well.)
- Transfer to a bowl and stir in remaining ingredients. Serve and enjoy!
Video
Notes
- Don't miss all of our helpful hints, substitution ideas, cooking tips, and other delicious recipes that can be found in our post. Check it out!
- VARIATIONS: Add shredded cheese, chopped chives, or other herbs. Use an herb butter instead of regular butter.
- TOP TIPS: 8 cups of cauliflower florets makes approximately 2 cups mashed. Use a food processor to mash the cauliflower. It can be done with a hand mixer, but they will have more chunks, like the consistency of rice. If needed, warm the cauliflower mash in the microwave before serving.
- SERVING SUGGESTIONS: Salt and pepper to taste. Serve with butter or gravy and with any main dish that has sauce.
Nutrition
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