Cauliflower Mashed Potatoes

3 Bowls98 cals

Keep your favorite high carb side in your low carb diet with this Cauliflower Mashed Potatoes recipe! Made with simple ingredients, super easy to make, and guaranteed to satisfy.

The first thing you need to do is to cook your cauliflower. Whether you use fresh or frozen is completely up to you, today I’m using fresh and preparing on the stovetop.

Boiled Cauliflower

To cook your fresh cauliflower on the stovetop all you need to do is boil it until it starts to split with a fork. Make sure to remove your cauliflower leaves beforehand.

Drain your cauliflower once it’s done boiling and place it into either a food processor or really powerful blender. If you don’t have a food processor, here’s a link to the one we’ve been using for years and recommend.

You change up the flavor of these cauliflower mashed potatoes by simply adding in other herbs, spices, or seasonings to them.

However much cauliflower you make it completely up to you, I used a large head (around 600g) today.

Continue by adding into your food processor 1/2 teaspoon of salt, 1/2 teaspoon of black pepper, 1 ounce of fat free milk, 2 tablespoons of parsley, and 3 cloves of garlic or 1 1/2 teaspoons of minced garlic.

Process or blend everything together until it looks like your cauliflower mashed potatoes.

Last, add and process in 1 tablespoon of butter or butter substitute.

That’s it, you’re done! Pair these with your favorite protein, vegetables, and so on.

Ready for a Cauliflower Pizza next?

Cauliflower Mashed Potatoes Recipe

Cauliflower Mashed Potatoes

These keto friendly and low carb Cauliflower Mashed Potatoes are a great healthy alternative to the real thing made with fresh ingredients!
5 from 1 vote
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Side Dish
Cuisine: American
Keyword: cauliflower, cauliflower mashed, low carb, mashed potatoes
Servings: 3 Bowls
Calories: 98kcal
Cost: $3

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  • 1 Head Cauliflower
  • 3 Cloves Garlic - 1 ½ Teaspoons Minced
  • 2 Tablespoons Parsley
  • 1 Tablespoon Butter - or Butter Substitute
  • ½ Teaspoon Salt
  • ½ Teaspoon Black Pepper
  • 1 Ounce Milk Substitute - or Milk


  • Cook your Cauliflower by boiling it until it splits with a fork
  • Combine all of your ingredients into a food processor
  • Process everything together until they look like mashed potatoes



Calories in the whole recipe:
  • Calories: 296
  • Fat: 12g
  • Saturated Fat: 7g
  • Sodium: 280mg
  • Carbs: 34g
  • Fiber: 15g
  • Sugar: 16g
  • Protein: 13g


Calories: 98kcal | Carbohydrates: 11.3g | Protein: 4.3g | Fat: 4g | Saturated Fat: 2.3g | Sodium: 93.3mg | Fiber: 5g | Sugar: 6g


  1. Danielle on May 10, 2014 at 12:00 am

    Can I use steamed cauliflower? And how many ounces of the steamed would be equivalent? Thanks

    • Derek Howes on May 12, 2014 at 12:00 am

      Maybe someone else can chime in here? I haven’t tried it myself with steamed cauliflower. I would suggest the same amount and to just make sure it’s fully drained or the texture won’t be good!

  2. Ali on January 14, 2014 at 12:00 am

    I was doubtful that these would have enough flavor, but they came out freaking aswesome.

    Keep the recipes coming!

    • Derek Howes on January 16, 2014 at 12:00 am

      You got it! Thanks for the comment

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