How to make healthy cauliflower mashed potatoes as a low carb alternative to regular mashed potatoes. You can swap this super easy side dish for mashed potatoes. Almost no one will notice. I love mashed potatoes and mashed sweet potatoes but I would make this recipe for a low fat alternative.
Whoever came up with a solution how to make mashed potatoes with cauliflower is genius. I’m not sure who we have to thank for but there are a million different recipes online. I think mine is healthy, easy and simple. I don’t think cooking should be complicated.
So here is the best mock mashed potatoes recipe! I’m not biased. At all. Ask my kids. They eat this side dish on Thanksgiving like it’s their business.
Does It Taste Like Mashed Potatoes?
Cauliflower taste is 1 on a scale of 100 when it comes to mashed “potatoes”. I promise! Even kids will eat it.
Here is the thing. This dish tastes better when fresh. Next day there it has more cabbage smell. Especially when you open the container to reheat. I warned you. And honestly taste is not as good. I recommend to make only what you will eat same day. You can cut the recipe in half.
Very simple. In case you have to send a husband to the store, he will not be confused.
- Freshly ground pepper
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 pie with cauliflower mashed potatoes.
What to Serve with?
- Baked chicken breast – juicy and very simple seasonings
- Baked chicken with peppers and mushrooms – saucy and perfect on top of “potatoes”
- Honey garlic salmon – 15 minute pan seared salmon with crispy skin
- Thai salmon – broiled salmon with easy healthy Thai sauce
- Thai turkey meatballs – OMG these are the meatballs of all meatballs!!!
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.
How to Make Cauliflower Mashed Potatoes (Video)
- 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 extra virgin olive oil, salt and ground black pepper to taste.
- Using an immersion blender or in a food processor, process until very smooth or desired consistency.
- Adjust salt and pepper to taste, if necessary.
- Serve hot like traditional mashed potatoes.
Can I Use Frozen Cauliflower?
Yes. Many supermarkets sell frozen cauliflower florets. Very convenient.
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.
Why Cook Garlic?
Cooking garlic makes it less spicy. Once mashed with cauliflower it adds nice flavor.
Can I Add Cream Cheese or Sour Cream?
Yes. But first try without. These potatoes are so creamy and good with butter. Just try.
Can You Mash Cauliflower with a Potato Masher?
Yes. 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.
How to Make Cauliflower Mash Thicker?
To make cauliflower mashed potatoes thicker and more creamy you have to remove extra water.
- Place drained cooked cauliflower florets in a towel and let cool down a bit.
- Twist the ends one direction and the bottom another direction while holding onto the ball with tongs. This helps to remove extra water. The trick is not to touch super hot blob with hands. But also not to eat cold mashed potatoes with turkey. Because who would like that?!
- Follow the recipe and add seasonings. Then blend.
Can I Freeze It?
I recommend to enjoy this recipe same day. I do not suggest to reheat it next day. I also do not suggest to freeze it. I tried. I don’t like the result. But it’s up to you.
More Low Carb Cauliflower Recipes
- Cauliflower pizza crust – a little bit labour intensive but a real deal
- Cauliflower risotto – a date night in low carb restaurant meal
- Cauliflower potato salad – a hit at every potluck
- Cauliflower fried rice – 15 minute easy low carb takeout
- Slow cooker cauliflower mashed potatoes – when your stove top is just full!!!
Cauliflower Mashed Potatoes
How to make Healthy Cauliflower Mashed Potatoes as a low carb alternative to regular mashed potatoes. Cauliflower taste is 1 out of 100. I promise!
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Category: Side
- Method: Stovetop
- Cuisine: North American
- 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. Adjust salt and pepper to taste, if necessary.
- Serve hot just like you would serve mashed potatoes.
Store: Refrigerate in a glass airtight container for up to 3-4 days.
Did you make this recipe? Please give it a star rating in the comments.