by Olena

Cauliflower Mashed Potatoes

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Olena Osipov
4.9 from 23 votes

Cauliflower Mashed Potatoes is an easy and delicious low carb alternative to traditional mashed potatoes, and just as smooth and creamy. Serve this healthy side dish with comfort food dinners, at the holidays or anytime you crave a creamy mash. If you have cut out or reduced potatoes from your diet – these cauliflower ‘potatoes’ are the best alternative!

Cauliflower taste is 1 out of 100. I promise! It really is a versatile vegetable that can be used in so many ways. Make rice with it, ‘potato’ salad and even pizza crust!

cauliflower mashed potatoes with butter chives and in a bowl

Smooth and Creamy Cauliflower Mashed Potatoes

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 make this low carb alternative as well. Cauliflower cooks faster than potatoes and there is no peeling involved, which makes it a great side dish to whip up quickly when serving pot roast or mushroom stroganoff.

How does it taste? Personally, I think cauliflower taste is 1 out of 100. However, from readers’ comments I have learned you either love it or hate it. So, make this cauliflower mash recipe and decide for yourself. It really is a great low carb potato substitute!

mashed cauliflower garnished with green onion and butter

Why This Mashed Cauliflower Recipe Works?

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

Ingredients for Cauliflower ‘Potatoes’

  • Cauliflower: You can use whole, pre-cut or frozen florets for your cauliflower potatoes.
  • Garlic: Whole garlic 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: To taste.
cauliflower mashed potatoes

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.

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

Tips for Best Cauliflower Mash Results

  • 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.

Draining your cauliflower removes excess water which will result in thicker, creamy mash! See recipe card notes on how to do this.

  • 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.
  • Add cream cheese or sour cream: Sure, add to taste or for a loaded cauliflower mash, just note the calories content will change.

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.

How many calories are in 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 for this 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 potatoes.

Serving Recomendations

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. 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.

More Low Carb Cauliflower Recipes

cauliflower mashed potatoes
Cauliflower Mashed Potatoes

Cauliflower Mashed Potatoes

Cauliflower Mashed Potatoes is an easy and delicious low carb alternative to traditional mashed potatoes, and just as smooth and creamy. Serve this healthy side dish with comfort food dinners, at the holidays or anytime you crave a creamy mash. If you have cut or reduced potatoes from your diet – these cauliflower 'potatoes' are the best alternative!
4.92 from 23 votes
Print Save Rate
Course: Side
Cuisine: North American
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 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.
    Cauliflower Mashed Potatoes
  • 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.
    Cauliflower Mashed Potatoes
  • Add butter or olive oil, salt and ground black pepper to taste.
    Cauliflower Mashed Potatoes
  • Using an immersion blender (a food processor), process until very smooth or desired consistency.
    Cauliflower Mashed Potatoes

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
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        olena osipov in the studio

        Hello and welcome to iFOODreal.

        My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

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