Cauliflower Mashed Potatoes Low Carb

Cauliflower Mashed Potatoes Low Carb is a healthy vegan dish and the best alternative to potatoes. They are perfect for your healthy Keto or Low Fat diet and side dish for your main meal. Add fresh garlic and herbs for the best flavor!

This recipe tastes like the traditional way but replacing those with cauliflower. Combine them with garlic and herbs and it will be so delicious.

Why Swap Cauliflower for Potatoes

It is a great idea because you’re replacing a starchy vegetable (with high sugar) with a low-carb vegetable alternative. During the holidays you’ll have a plethora of ways to spike blood sugar, so swapping cauliflower for classic mashed potatoes is a smart idea.

Besides, cauliflower has tons of nutritional benefits over white potatoes. It’s packed with fiber, vitamin C, vitamin K, folate, potassium, iron, and calcium. It’s definitely one of my favorite low carb veggies.

Mashed Cauliflower Recipe and Content by Lisa Bryan

See Summary of Recipe Box Below!

The Secrets to Perfect Cauliflower Mash

Here are some content tips by Maya of Wholesomeyum, for the best cauliflower mashed potatoes with a whipped, smooth texture and dense at the same time. Like actual mashed potatoes. So, here is what to learn – the best tips for perfect cauliflower mash:

  • Get rid of every last bit of stems.
  • For the right texture, You only want the florets. No stems! The stems will result in a more grainy texture, so leave those out. You can re-use those for other low carb cauliflower recipes. And if nothing else, you can’t go wrong with throwing them into a stir fry.
    Squeeze out the moisture
  • Yes, squeezing cauliflower is difficult. But, your keto cauliflower mashed potatoes will be much better if you do! If you have to, think of it as your workout for the day. Just don’t skip it. You won’t regret it once you see the dense, potato-like texture that you get as a result.
    Make sure the cauliflower is cooked through
  • This seems obvious. What it means is that, if you want to cook the cauliflower until it’s extremely soft. Don’t just get it crisp-tender. It needs to be SOFT. The softer it is, the smoother and creamier your result will be.

Other recipes you might like to try:  Keto Cauliflower Crust Pizza, Garlic Shrimp with Parmesan Recipe, Vegan Pumpkin Gnocchi Recipe

Cauliflower Mashed Potatoes Low Carb e1591729970641

Cauliflower Mashed Potatoes Low Carb

Cauliflower Mashed Potatoes Low Carb are healthy vegan dish and the best alternative to mashed potatoes. They are perfect for your low fat diet and side dish for your main meal. Add fresh garlic and herbs for the best flavor!
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Sides
Cuisine English
Servings 4 servings


  • 1 head Cauliflower
  • 1 tbsp olive oil
  • 2 cloves garlic minced
  • 1-2 tsp finely chopped herbs thyme, rosemary, sage, parsley, chives, etc


  • Trim the leaves off the cauliflower and cut off the florets. Rinse the florets under water.
  • Heat 1-inch of water in a pot on medium heat and bring to a boil. Place a steamer insert in the pot and add the cauliflower florets. Steam for 6-8 minutes.
  • While the cauliflower is steaming, heat the olive oil in a small pan on medium heat. Add the minced garlic and cook for 30 seconds, then remove from the heat.
  • Remove the steamed cauliflower from the pot, drain the water from the pot, then add the cauliflower back in. Add the olive oil, garlic, chopped herbs and any optional ingredients.
  • Use a potato masher or handheld stick blender to mash the cauliflower. Serve immediately.
    Cauliflower Mashed Potatoes Low Carb 1


More Tips
  • Be careful not to overcook the cauliflower or else your cauliflower mash might end up more of a cauliflower puree. The same can be said if you use a food processor instead of using a potato masher or handheld stick blender. The goal is to gently mash, not to puree.
  • Don’t boil the cauliflower. It is easy to toss the cauliflower florets into a pot of water (and many recipes say to do this), but this introduces too much water into the vegetable and you’ll end up with cauliflower puree rather than mashed cauliflower.
  • Steam the cauliflower instead. This is the best, fastest and most fail-safe method. Steam for 6-8 minutes and not over-steaming. Again, you want to keep your cauliflower nice and crisp.
  • What about roasting the cauliflower? You could do this as well. And it imparts a lovely flavor, but it does take 2-3x the amount of time so I don’t do it often.
  • Definitely add garlic and herbs. Cauliflower is a fairly bland vegetable, so imagine the end result would be bland. Fresh herbs are best (though dried work as well) along with a little butter, ghee or olive oil. If you’ve made a homemade compound butter in your ice cube tray (as I show on my Kitchen Gadgets video), you could just toss a cube in and call it a day!
  • Mash the cooked florets with a potato masher for a firm, chunky consistency or use a handheld immersion blender for creamy mashed cauliflower. You could also use a food processor, but again, be careful that you don’t over-process and end up with a puree.
And that’s it guys. Mashed cauliflower that’s super easy, delicious, healthy, low-carb and flavorful. And remember that you could also do 50/50 with traditional potatoes and mashed cauliflower for a happy medium as well.
Keyword keto, Keto Recipe, Keto Recipes, low carb, Vegan recipes

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