by Olena

Cauliflower Mashed Potatoes

Olena Osipov
4.9 from 27 votes

Cauliflower Mashed Potatoes is easy and delicious low carb alternative to traditional mashed potatoes, but just as smooth and creamy.

Cauliflower taste is 1 out of 100. I promise! 🙂

Cauliflower Mashed Potatoes in a bowl garnished with green onion

Cauliflower Mashed Potatoes Recipe

You can swap cauliflower mashed potatoes for traditional starchy potatoes. Almost no one will notice.

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

How does it taste? Personally, I think cauliflower taste is 1 out of 100. However, from readers’ comments I learnt you either love it or hate it. So, try and decide for yourself.

Cauliflower potatoes taste better when fresh. Next day it has more prominent cabbage smell.

mashed cauliflower garnished with green onion and butter

Ingredients for Cauliflower Mashed Potatoes

  • Cauliflower: You can use whole, pre-cut or frozen florets.
  • Garlic: Whole cloves are added to water and then mashed with cauliflower for more flavour.
  • Butter: Ghee or coconut oil will work as well.
  • Salt and freshly ground pepper

melted butter and pepper on top of cauliflower mash

How to Make Cauliflower Mashed Potatoes

  • Prep: Separate cauliflower into florets and cut in smaller chunks. In a medium pot, combine cauliflower, garlic and enough cold water to cover the vegetables.
  • Cook: Place 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.
  • Season: Add butter or extra virgin olive oil, salt and ground black pepper to taste. Garlic stays too.
  • Blend: Using an immersion blender or in a food processor, process until very smooth or desired consistency. Garlic is blended as well. Adjust salt and pepper to taste, if necessary.

how to make cauliflower mashed potatoes step by step

Tips and FAQs

  • 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.
  • How many calories? One serving or 1/4th of the recipe contains only 99 calories. Where regular mashed potatoes run at 237 calories. And only 14 grams of carbs vs. 35 grams.
  • Cooking garlic: Cooking garlic makes it less spicy. Once mashed with cauliflower it adds nice flavor.
  • Can I add cream cheese or sour cream: Sure, add to taste.
  • 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.

What to Serve with?

How to Store and Reheat

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. I recommend 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.

Are Cauliflower Mashed Potatoes Healthy?

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

More Low Carb Cauliflower Recipes

cauliflower mashed potatoes

cauliflower mashed potatoes

Cauliflower Mashed Potatoes

Cauliflower Mashed Potatoes is easy and delicious low carb alternative to traditional mashed potatoes, but just as smooth and creamy.
4.93 from 27 votes
Print Save Rate
Course: Side
Cuisine: North American
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 4 servings
Calories: 184kcal
Author: Olena Osipov

Ingredients

  • 2.5 - 3 lbs medium cauliflower head
  • 2 large garlic cloves
  • 1 tbsp butter I used salted or olive oil
  • 1/2 tsp salt
  • Ground black pepper to taste

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.
  • Add butter or olive oil, salt and ground black pepper to taste.
  • Using an immersion blender (a food processor), process until very smooth or desired consistency.
  • 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. I recommend 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.

Video

Notes

  • 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.
  • How many calories? One serving or 1/4th of the recipe contains only 99 calories. Where regular mashed potatoes run at 237 calories. And only 14 grams of carbs vs. 35 grams in real mashed potatoes.
  • Cooking garlic: Cooking garlic makes it less spicy. Once mashed with cauliflower it adds nice flavor.
  • Can I add cream cheese or sour cream: Sure, add to taste.
  • 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 | Potassium: 1865mg | Fiber: 12g | Sugar: 12g | Vitamin A: 89IU | Vitamin C: 301mg | Calcium: 140mg | Iron: 3mg
Join today and start saving your favorite recipes

Recipes and images are a copyright of ifoodreal.com. It is against the law to republish recipes anywhere including social media, print and all world wide web. Nutritional info is provided for informational purposes only and to the best knowledge.

Did you try this recipe?

I would like to see!

Follow @ifoodreal on Instagram, snap a photo, and tag it #ifoodreal. Show me what you are making!

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

63 comments on “Cauliflower Mashed Potatoes

Our “happiness” software deletes rude comments without publishing, so we can keep on happily cooking delicious recipes for you. Please see our full comment policy:).

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




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

  1. 5 stars
    This recipe is simple and easy to make! This is a great healthy alternative to mashed potatoes! I don’t own an immersion blender, so I mashed it up with the back of a large spoon. I even used this recipe when I made your “Cauliflower Shepherd’s Pie!” I was fine with the taste and the smell the next few days after I made it.

  2. 5 stars
    This the most yummy thing I’ve ever had the pleasure to make and of course for my child and wifey to eat ,enjoy and wanting more, I I totally agree next day would ruin the flsvor and the natural taste that it gives…I’m not a good cook,but totally excited making this snd other recipes you might honor us to enjoy…thank you!!

  3. 5 stars
    The first time I made these I wasn’t sure it was something my husband would like but he loved them and has asked for them several times since. Thank you for sharing! Looking forward to trying more of your recipes as well.

    1. Awe, you are so welcome Tina! So happy to hear you are enjoying my recipes! Please don’t be shy to leave me a comment with a star review once you make any recipe. Have a great week!

  4. 5 stars
    Excellent idea, Olena! And I used my own roasted garlic from the freezer (didn’t have fresh one on hand), and it worked well too! 🙂

  5. Hello,
    I have 2 bags 10oz each of frozen riced cauliflower. Will it work the same way? I cannot get a recipe that specifies frozen riced cauliflower….

    1. You need at least 2 lbs for this recipe to work. 1 lb = 16 oz. Or adjust other ingredients in the recipe proportionate to your amount of cauliflower. Frozen riced will work. Just boil it like cauliflower but less time cause it’s small pieces.

  6. 4 stars
    I am a meat and potato type man. This is probably the best substitute for potatoes. I gave it four stars not because of it being bad but because I know it’s just not real potatoes. I kept tasting this dish to give my opinion , to the point of being careful not to eat all of it.

  7. 4 stars
    Olena, love your recipes! I find when cooking…even steaming cauliflower, I still need to remove some of the water/ liquid after cooking. Otherwise, the whipped cauliflower, though good, is slightly thin texture. To me, by removing the extra liquid, makes the end result a much better consistency…more resembling mashed potatoes. Thanks for all your wonderful recipes!

    1. That is true. I’m just too lazy to do an extra step but I can see how it helps.:) I will add it to the recipe’s notes actually. Glad you are enjoying my recipes.:)

  8. 5 stars
    Thank you for this, my daughter has developed a potato allergy and it’s been hard with such a rare allergy! I’m so glad I can make her classic mashed potatoes with very little difference in taste but huge benefit in nutrients!

      1. Not as rare as one may think. Many people are nightshade sensitive/ allergic, and never figure it out. I’d suggest checking on peppers, tomatoes, eggplant and other nightshades, as well as being tested for MTHFR, as that is a sign of it. As someone with MTHFR gene variant, I have to avoid nightshades too. Potatoes was the 1st thing I figured out. (With MTHFR, a person does not get rid of toxins as rapidly, and things like nightshades actually build up when eaten in quantity, making you feel as though you have been poisoned).

  9. I toast bread crumbs in butter (or olive oil), with a little salt and perhaps garllic, if you like.Take the cauliflower apart into little pieces and undercook them just a minute. Put the verywell drained cauliflower-ets head first into the bread crumbs, cover for a minute to make it really hot, stir well so everyone gets their share of bread crumbs and serve. Yum. From Hungary.

      1. My electric pressure cooker works wonders here. Locks in all the nutrients and doesn’t stink up the house which was always my bigger problem with cauliflower before.

  10. 5 stars
    I absolutely HATE cauliflower but I MUST say this recipe is beyond AMAZING!! I followed the recipe and used butter (out of Kerry Gold). I even sent this to my mom who hates veggies but I know will like this. Next I will try roasting with the garlic and red onions too. That sounds yummy. Thank you SOOOO MUCH Olena for sharing :).

    1. You are welcome. Yes, sometimes the way cauliflower is prepared the smell of it is bleck. Especially in desserts. But most of the times it is good.

  11. 5 stars
    Delicious! Healthy alternative when craving mashed potatoes. I’m pairing the cauliflower mash with crock pot chicken pot pie!

  12. This recipe sounds so easy and yummy! I actually have my cauliflower cooking right now so I can add this to my meal prep for the week.. Can’t wait to try it

    1. Awesome. I just cooked buffalo cauliflower soup yesterday which I am about to post and thought cooked chunky cauliflower did remind me of something. These mashed potatoes.:) Enjoy!

  13. 5 stars
    Tried this with oilve oil instead of butter and I really loved it. I’m going to try and sneak it into one of my kid’s dishes, I’m sure she’ll like it!

    1. Hi Christina. Any type of fat will work. Even melted pork fat. Kidding but that is what we ate in Ukraine with fried potatoes.
      Um, my kids didn’t like mashed cauliflower. Oldest one said it is not bad but no thank you haha. Try and see. Never know! My kids still shock me sometimes with food choices. In a good way.

  14. 5 stars
    We are dairy free so liked this method. I used 1tbs coconut oil and 1 tsp salt in vitamix. Did steam garlic with the cauliflower. May try oven roasted next time

  15. Steam the cauliflower in basket & use half butter &half cream cheese. Works for me!!!
    Thanks for the other suggestions !!!

  16. Hi Olena, I buy my Kerry Gold Butter from Costco and stock up, as it’s more expensive in regular grocery stores… thanks for the recipe, I’m going to give it a go tonight!

    1. Hi Sylvia. Costco in Canada doesn’t carry it.:( However, since I don’t use butter a lot it lasts forever. Let me know how you like these.:)

    1. I agree. There is also Kiwi brand. I also bought my local farm’s grass fed butter and it went bad really fast like real butter from childhood in Ukraine. It became dark yellow outside and tasted bitter. Ew but at least I knew that I had real butter. I didn’t expect that but now I know.

  17. I used organic free range chicken broth instead of the water and it was delicious! The broth gives the cauliflower so much flavor! Thanks for the recipe!

  18. So far my attempts at mashed cauliflower haven’t turned out too well, but your recipe looks terrific, and I like Suzanne’s suggestion of roasting rather than boiling to reduce the water content (and nutrient loss). I’ll give both methods a try, using your recipe. Thanks!

  19. I discovered that mashed cauliflower comes out much better if you roast it in the oven with a little olive oil, rather than steaming or boiling – less water content that way. I like to roast mine with garlic and red onion for extra flavor, before puréeing in the food processor.

The information on this website is for educational purposes only. It has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. You assume full responsibility and liability for your own actions.

This page may contain affiliate links. ifoodrealcom.bigscoots-staging.com is a participant of Amazon Services LLC Associates Program. If you make a purchase, we will receive a small commission at no extra cost to you. It helps keep iFOODreal recipes free. Thanks for your support!