Cauliflower Mashed Potatoes is delicious regular mashed potatoes substitute! It is low carb side dish, and just as smooth and creamy. Cauliflower taste is 1 out of 100, I promise!

Cauliflower really is a versatile vegetable! Try to make cauliflower rice with it, cauliflower potato salad and even cauliflower crust pizza!

Cauliflower mashed potatoes with melted butter and chives in a bowl with a spoon.

You can swap cauliflower mashed potatoes for traditional starchy potatoes and consume fewer calories. Almost no one will notice!

I love mashed potatoes and mashed sweet potatoes but I make this low carb alternative as well.

Cauliflower cooks faster than actual potatoes and there is no peeling involved, which makes it a great side dish to whip up quickly!

How does healthy mashed cauliflower taste? Personally, I think cauliflower taste is 1 out of 100 and it has a silky texture. However, from readers’ comments I have learned you either love it or hate it.

So, make this creamy cauliflower mash recipe for a healthy side and decide for yourself. It really is a great low carb potato substitute!

Mashed cauliflower in a bowl, linen and pepper mill on a countertop nearby.

Why This Mashed Cauliflower Recipe Works?

  • Easy: Cauliflower cooks quickly and there is no peeling involved, perfect for when you are in a hurry!
  • Fewer calories: One potato has approximately 26g of carbs, one cup of cauliflower has 5g of carbs, we will let you do the math!
  • Healthy food: Not only is cauliflower low in starch, its health benefits also include high amount of nutrients such as vitamin C, folate, vitamin K, vitamin B6 and potassium.
  • Flavorful: This cauliflower mashed potatoes recipe uses the same simple ingredients found in traditional mashed potatoes – salt, butter and garlic. Giving cauliflower potatoes a very similar taste!

Ingredients for Cauliflower Potatoes

You will need 5 simple ingredients to make this ultimate comfort food! I am also including notes on possible substitutions as well because this is an easy recipe!

  • Cauliflower: One large head of cauliflower. You can also use pre-cut cauliflower or frozen florets for your lighter mashed potato substitute.
  • Garlic: Whole garlic cloves are added to water and then mashed with cauliflower for more flavor. You can also add 4-5 cloves of roasted garlic or 1-2 teaspoons of garlic powder at the end, instead.
  • Butter: Ghee, coconut oil, vegan butter or even olive oil will work as well.
  • Salt and freshly ground pepper: To taste.
  • Optional fresh herbs: Like minced chives, green onion or parsley for garnish.
Head of cauliflower, garlic, butter, salt and pepepr.

How to Make Cauliflower Mashed Potatoes

Here is how to make cauliflower mash with 4 simple steps!

  1. Prep: Separate cauliflower into florets and cut in smaller chunks. Learn how to cut cauliflower in this tutorial. In a medium pot, combine cauliflower, garlic and enough cold water to cover the vegetables.
  2. Cook: Place lid on top and bring to a boil on high heat. Reduce heat to low and cook for about 10 minutes or until cauliflower is fork tender. Drain boiled cauliflower and do not discard garlic.
  3. Season: Add butter or extra virgin olive oil, salt and ground black pepper to taste. Garlic stays too.
  4. Blend: Best way to mash cauliflower is by using an immersion blender or in a food processor. Garlic is blended as well. Just process until smooth texture or desired consistency. Adjust salt and pepper to taste, if necessary.

Recipe Tip

Best cauliflower mash taste is when it’s served fresh! Next day cauliflower puree has more prominent cabbage smell.

Tips for Best Results

For the best cauliflower mashed potatoes follow these tips!

  • Remove excess water: No one really wants an extra watery mash! Drain your cauliflower until it is no longer hot in colander over the sink.
  • Using frozen cauliflower: Add cauliflower to a boiling water. It will take a few more minutes to come to a boil rather than fresh cauliflower. That is the only difference.
  • Cooking garlic: Cooking garlic makes it less spicy. Once mashed with cauliflower it adds nice flavor.
  • Extra additions: You can add a bit of cream cheese or sour cream to mimic a traditional recipe. For cheesy flavor, add parmesan cheese or nutritional yeast, if vegan. For a bit of a tang, a dollop of Greek yogurt will do. Just note the calories content will change.

FAQs

How long to boil cauliflower for mash?

Boil cauliflower for 10 minutes or until fork tender.

How to make cauliflower mash thicker?

You have to remove extra water. Place drained cooked cauliflower florets in a towel lined bowl and let cool down until safe to handle. Then hold onto the ends, make a ball and twist to squeeze out extra moisture. The trick is not to touch super hot blob with hands, use tongs instead.

How many calories are in this recipe for cauliflower mashed potatoes?

One serving or 1/4th of the recipe contains only 99 calories. Where regular mashed potatoes run at 237 calories. This recipe when finished is only 14 grams of carbs vs. 35 grams.

What can I use to make creamy mashed cauliflower if I don’t have a blender?

Regular potato masher will make more rustic with chunky texture “potatoes”. But it works if you don’t have a blender or food processor. I also think a hand mixer or standing Kitchen Aid mixer will work. Some readers have just mashed cauliflower with a big spoon!

Are cauliflower mashed potatoes healthy?

Both cauliflower and potato are vegetables. And we all know most of us need to eat more vegetables. Potatoes are good for you. Homemade cooked potatoes. Not fast food chain potato fries.

There is also another side. Too much of anything is not good. Even kale or quinoa. So, everything in moderation. One thing I can tell you, you can eat more turkey and pumpkin pie with cauliflower mashed potato.

Serving Recommendations

Making This Recipe in Advance

Serving: Cauliflower mashed potatoes taste best fresh and consumed same day. Next day, there is a very prominent cabbage smell.

Reheating? I do not suggest to reheat it next day. It’s a good idea to make only what you will eat same day. You can cut the recipe in half.

Freezing? I also do not suggest to freeze it. I tried and I did not like the results.

More Low Carb Cauliflower Recipes

cauliflower mashed potatoes
Cauliflower mashed potatoes with chives in a bowl.

Cauliflower Mashed Potatoes

Cauliflower Mashed Potatoes is delicious regular mashed potatoes substitute! It is low carb side dish, and just as smooth and creamy.
4.94 from 31 votes
Servings 4 servings
Calories 184
Diet Low Calorie
Diet Low Calorie
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes

Ingredients 
 

Instructions 

  • Separate cauliflower into florets and cut in smaller chunks.
  • In a medium pot, combine cauliflower, garlic and enough cold water to cover the vegetables.
  • Place a lid on top and bring to a boil. Reduce heat to low and cook for about 10 minutes or until cauliflower is fork tender. Drain and do not discard garlic clove.
  • Optional step: For thicker mash, transfer cooled boiled cauliflower into linen towel, twist and turn, and squeeze excess water. For more thin mash, leave as is. Matter of personal preference.
  • Add butter, salt and ground black pepper. Using an immersion blender or a food processor, process until very smooth or desired consistency.

Video

Notes

  • Serve: Cauliflower mashed potatoes taste best fresh and consumed same day. Next day, there is a very prominent cabbage smell.
  • Reheat: I do not suggest to reheat it next day. I recommend to make only what you will eat same day. You can cut the recipe in half.
  • Freeze: I also do not suggest to freeze it. I tried and I did not like the results.
  • How to make cauliflower mash thicker? You have to remove extra water. Place drained cooked cauliflower florets in a towel lined bowl and let cool down until safe to handle. Then hold onto the ends, make a ball and twist to squeeze out extra moisture. The trick is not to touch super hot blob with hands – use tongs.
  • Using frozen cauliflower: Add cauliflower to a boiling water. It will take a few more minutes to come to a boil rather than fresh cauliflower. That is the only difference.
  • No blender? Regular potato masher will make more rustic with chunky texture “potatoes”. But it works if you don’t have a blender or food processor. I also think a hand mixer or standing Kitchenaid mixer will work.

Nutrition

Calories: 184kcal | Carbohydrates: 31g | Protein: 12g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 8mg | Sodium: 503mg | Fiber: 12g | Sugar: 12g
Course: Side
Cuisine: North American
Author: Olena Osipov
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!

5 Secrets to Easy Healthy Dinners

Plus sign up for weekly emails with recipes to make your cooking stress free, delicious and healthy.

About Olena

Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 11 years making it my mission to help you cook quick and easy meals for your family!

Pin this recipe now to save it for later

Pin Recipe

You may also like

Comments

  1. 5 stars
    This was perfect for our low-carb Thanksgiving. We actually even had leftovers the next day, and we were nervous about it because of what you said about the bad smell/taste, but it was still good! Thank you!

Leave a Reply

Your email address will not be published.

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.