FREE PRINTABLE: LOW CARB & KETO FOOD LIST!
Join 120,000 others to get a FREE keto food list, plus weekly keto recipes!
GET IT NOWThis post may contain affiliate links, which help keep this content free. (Full disclosure)
I’m sharing my best tips and secrets to help you make the BEST keto mashed cauliflower recipe (aka low carb cauliflower mash). It’s unbelievably smooth and creamy and delicious. We prefer this garlic mashed cauliflower over mashed potatoes any day of the week! That might sound like a tall order, but I think you might agree once you try my tips for how to make mashed cauliflower as creamy as this.
This was one of those low carb cauliflower recipes that came out of my kitchen when we needed a dinner side and it was SO, SO good, that I just felt obligated to share this mashed cauliflower – keto version – with you all. When I made it the first time, I had no idea it was going to be as good as it is. Thankfully I keep pretty good track of recipes, so I was able to easily recreate it again to make sure my methods worked well.
Okay, I told you I would share my best methods and recipe for how to make cauliflower mash, so let’s get to it!
How To Make Mashed Cauliflower Recipe
Like any mashed cauliflower recipe, start by cutting the cauliflower into florets.
PRO TIP: Use more florets and less stems for the creamiest cauliflower mash. The stems don’t get as smooth as the florets.
Now we’re going to steam our cauliflower. I’m sharing two methods below – one for steaming in the microwave and one for steaming on the stove top. You can choose whichever version you prefer, it doesn’t really matter.
If you love the flavor of roasted cauliflower and prefer to make a roasted mashed cauliflower, you can roast it before making cauliflower mash. However, I find that steaming or microwaving makes for softer, creamier mashed cauliflower. Your choice!
PRO TIP: Make sure the cauliflower is cooked super soft before making the mash – this is a key tip for how to make mashed cauliflower super smooth. You want it way softer than you’d normally cook cauliflower. Think fall-apart soft!
Next, we process the steamed cauliflower, butter, cream cheese, garlic, and salt in the food processor. Two of these things help make this low carb cauliflower mash the BEST:
- Cream cheese
- Food processor
The cream cheese adds a silky texture and using the food processor ensures that every last piece of cauliflower is whipped until smooth.
SUBSTITUTION: If you need it to be paleo or dairy-free, you can replace butter with ghee or olive oil, and replace cream cheese with almond milk cream cheese.
Then it’s time for the garnishes. A little pat of butter and some fresh chives is all this cauliflower mash really needs to be a delicious, healthy replacement for mashed potatoes.
How To Cook Cauliflower Like Mashed Potatoes
If you’re on the hunt for recipes that cook cauliflower like mashed potatoes, THIS. IS. IT.
- Cook it until it’s SUPER soft.
- Puree it with your favorite mashed potato add-ins – but don’t forget the cream cheese, which is a must!
My garlic mashed cauliflower recipe is full of flavor and the texture is as smooth as mashed potatoes. I’m not lying when I say that my family prefers this!
Is Cauliflower Keto Friendly?
Yes, cauliflower is keto friendly. And it’s a staple in our low carb house. There are so many ways to make cauliflower delicious.
I am a big fan of roasting it, but this creamy mashed cauliflower is the perfect low carb and keto alternative to mashed potatoes.
How Many Carbs In Mashed Cauliflower?
This mashed cauliflower recipe has just 7 grams net carbs per serving. So if you’re looking for how to make mashed cauliflower keto, this one’s for you.
Compared to the 30 grams net carbs in regular mashed potatoes, you can see the low carb cauliflower mash is way better for you! And just as delicious.
Can You Make Keto Mashed Cauliflower Ahead?
Yes, you can make keto mashed cauliflower ahead of time! It keeps really well in the fridge for a few days, and you can even freeze it, too. See freezing directions below.
Can You Freeze Cauliflower Mash?
Yes, you can freeze mashed cauliflower.
Because this garlic mashed cauliflower has cream cheese in it, you might want to freeze it with out the cream cheese. Dairy just doesn’t freeze well, so when you puree everything in the food processor, just omit the cream cheese. Then cool it completely before putting it in a freezer bag. When you are reheating it, stir in the cream cheese until it’s melted and the garlic mashed cauliflower is hot.
However, if you tend to be in a hurry like me, go ahead and freeze your cauliflower mash with cream cheese, anyway. There might be a slight texture difference, but it’s minor since it’s all mashed. Just puree it in a food processor again once it’s hot and before you serve it.
What To Serve With Mashed Cauliflower
This mashed cauliflower with cream cheese is delicious on its own (yes, it’s really that good) but any recipe that goes well with mashed potatoes will go well with this garlic mashed cauliflower. Here are a few of my favorites:
- Low Carb Chicken Marsala
- Easy Instant Pot Beef Short Ribs
- Keto Low Carb Pot Roast in a Slow Cooker
- Chuck Eye Steaks
If you need a paleo version, you can also try my paleo cauliflower mashed potatoes.
Tools To Make Garlic Mashed Cauliflower:
Click the links below to see the items used to make this recipe.
- 14-Cup Food Processor – Using a food processor is key for the creamiest low carb cauliflower mash. If you’re wondering how to make mashed cauliflower ultra-creamy – the food processor is it! It beats manual mashing by a long shot.
- Glass Bowls – Perfect for steaming the cauliflower in if you use the microwave method.
- Silicone Steamer – This steamer made from silicone will never get bent and wonky! Perfect for the steamer method.
Reader Fave Keto Recipes
The recipe card is below! Readers also made these similar recipes after making this one.
RECIPE CARD
The Best Keto Mashed Cauliflower Recipe
Learn how to make mashed cauliflower super smooth & creamy! Only 4 ingredients for the BEST keto mashed cauliflower recipe (aka low carb cauliflower mash).
Recipe Video
Click or tap on the image below to play the video. It's the easiest way to learn how to make this recipe!
PrintIngredients
Click underlined ingredients to buy them!
Please ensure Safari reader mode is OFF to view ingredients.
Instructions
RECIPE TIPS + VIDEO in the post above, nutrition info + recipe notes below!
Click on the times in the instructions below to start a kitchen timer while you cook.
Option 1 - Microwave Method:
Place the cauliflower florets into a large bowl with 1/2 cup (118 mL) water. Cover the top with plastic wrap.
Microwave for 10 to 15 minutes, until very soft and mushy. Drain and pat dry.
Option 2 - Steam Method:
Fill a large saucepan or pot with enough salted water to come right below a steamer basket fitted over it. Bring the water to a boil.
Place the cauliflower florets into the steamer basket and fit on top of the pan. Cover the basket with a lid.
Reduce water to a simmer and cook, covered, for 10 to 15 minutes, until cauliflower is very soft and mushy.
Make the Mashed Cauliflower:
Place the cauliflower into a food processor together with all other ingredients, except chives.
Puree for a couple of minutes, until smooth. Scrape the sides occasionally as needed.
Adjust salt and pepper to taste.
Garnish with chives if desired. You can also drizzle some melted butter on top if you'd like.
Readers Also Made These Keto Low Carb Recipes
Made this? Leave a rating!
Share your recipe picture with @wholesomeyum or #wholesomeyum on Instagram or in our Facebook support group, too - I'd love to see it!
Recipe Notes
Serving size: 1/2 cup
Makes 2 cups.
Video Showing How To Make Mashed Cauliflower:
Don't miss the VIDEO above - it's the easiest way to learn how to make Mashed Cauliflower!
Nutrition Information Per Serving
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Net carb count excludes fiber, erythritol, and allulose, because these do not affect blood sugar in most people. (Learn about net carbs here.) We try to be accurate, but feel free to make your own calculations.
Want to save this recipe?
Create a free account to save your favourites recipes and articles!
Sign Up To Save RecipesMore Low Carb & Keto Support
If you want to know more about how to start a low carb diet, want to substitute sweeteners, need a food list, or need support, check these guides:
Low Carb & Keto Diet Plan
Starter Guide 
Sweetener Conversion Calculator 
Keto Low Carb Macro Calculator 
Low Carb Keto Food List + Printable PDF
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT COPY/PASTE recipe instructions to social media or websites. We'd LOVE for you to share a link with photo instead. 🙂
Shop My Must-Have Keto Sweeteners
Use the buttons below to buy my new Besti keto sugar replacements, developed by Wholesome Yum!
Get the full low carb pantry shopping list, browse low carb product discounts, and visit my Amazon Shop!
93 Comments
KAREN DENNIS
Thank you so much!! I made this exactly as written except I used garlic granules instead of cloves. I have had very disappointing mashed cauliflower in the past so this was a delicious surprise and better than potatoes!
Karen
This recipe is absolutely delicious! I will definitely be making it again . My husband even said that it was delicious and normally he’s a mashed potatoes guy.
Megan
Loved this recipe! So creamy and delicious. Perfect keto substitute for mashed potatoes!
Ron
My husband likes it.
Kat
Can I blend the cauliflower instead of using a food processor? Thanks!
Wholesome Yum M
Hi Kat, Cauliflower mash can be made with a blender or by using a manual potato masher if you prefer it a little chunky. I hope this helps!
Lana Hollis
This recipe was my last attempt as I have tried lots of cauli mash versions But have found them pretty grim. But I’m so happy!! this is the best ever. It’s like real mashed potatoes. So thick and creamy. Thank you. I’m in ❤️
Robyn
Wow!!! Love this mashed cauliflower recipe! I made it last night and will be making again tonight. I did use frozen riced organic cauliflower and it came out perfect. I will not miss my mashed potatoes ever again. Thanks so much for sharing this yummy recipe!
M hagar
Hi, can I use a bag of riced cauliflower to make the mash?
Wholesome Yum M
Hi M, Hagar, Yes! That will work perfectly!
Barbara Wojtowicz
Hi I PM you on your fb page as well. I wanted to let you know that might want to add or saute the garlic before mixing it with the ingredients. My family and I were so looking forward to this dish, but unfortunately, I ended up having to ditch. The raw garlic was so pungent we couldn’t eat it and we tried!!! Even the next day we couldn’t get the taste out of our mouths 🙁
However, I do believe it would have rocked minus the garlic and maybe just garlic powder. Live and learn.
Wholesome Yum M
Hi Barbara, Sorry this didn’t suit your tastes. Some people love raw garlic and some don’t. Yes, next time it may be best to sautee the garlic or switch to a powdered version. Best wishes!
Bev
I too found the raw garlic to be way too sharp. My food processor didn’t pulse it enough and my husband got a whole clove in a bite. I blame the processor but think that it would be better to pulse it before adding the cauliflower, or just use minced garlic. Still, it turned out very good and the texture was good.
Terrilynn
delish…. I didn’t have any cream cheese so I added a little heavy cream instead & it came out great. will definitely make again
Heather
This was amazing! Steamed in microwave and then food processor. Thank you for this recipe!
Jane Chandler
PS; thought I would also mention as an addition to my last comment, that I used garlic purée from a jar (I can never be bothered to faff about with the fresh cloves!) which may explain why I thought the garlic flavour was just right in this dish. I think raw garlic would not be nearly as nice as the purée.
Jane Chandler
Delicious and better than the real thing. I’ve tried to make this dish before from recipes I’ve seen before that calls for grated cheddar and seasoning then just mash with a masher. It was ok for someone who missed her mashed potato with a shepherd’s pie ! This is far better. Thank you Maya.
Anna
The reason for the 2-star rating is to give indication that I, too , found the garlic portion excessive and overpowering. I typically read review comments before trying a recipe but overlooked the reviews this time because of such high ratings — only to discover the hard way that I should’ve reduced the raw garlic or roasted it. I suggest noting within the recipe the suggestions/tips so the reader sees it: 2-4 cloves or roasted cloves or infusing as one person suggested. Thanks
TerryF
This was very tasty but 4 cloves of raw garlic made it way too hot to eat – and we love garlic. (I do understand that not all garlic has the same pungency and heat.) Next time, to be safe, I will mince and sauté the garlic before adding it to the mix.
Joyce
This was very good. I would lessen the amount of garlic to two cloves next time as it was too “hot” for my liking
Judy
I’m not going to rate, I’d like troubleshooting help.
I am going to write 4 SMALL cloves of garlic. on the recipe. 2 of my cloves were large. The cauliflower had a creamy texture, but our mouths were on fire from all the garlic!
So 2 questions:
-what can I do with the remaining 2 servings to make them edible? This is not a time to toss food, if possible.
-How can I use garlic powder next time? Maybe it won’t have that strong raw garlic flavor.
Thank you so much, Maya!
Wholesome Yum M
Hi Judy, I’m sorry the garlic was too overpowering. To make what you have more manageable, you have a couple of options. 1. You can create the recipe over again without the garlic and combine with what you have left, or 2. Add more cream cheese to the recipe until the garlic mellows to your liking. As for the garlic powder, yes you can absolutely use powder. Garlic powder will have less bite to it than fresh. 1/8th tsp of garlic powder equals one clove.
AW
I hate cauliflower. However, I thought I’d give it one more try (yes, I’ve tried almost every way). This was so good. As someone said, it’s like mashed potatoes without the gluey feel. And it doesn’t taste like cauliflower!
Rowena Espina
I just made it for dinner. It is so easy and very delicious.
Jenni
Definitely the best Keto mash recipe. Just make sure the cauliflower is cooked and dried well.
Thanks
Julie
Easy recipe, but waaaay too much garlic…and I love garlic, so my advice would be to start with a half clove and taste as you pulse the mixture. Once I made it with only one clove it was delicious!
Kayla
I too love garlic and found that roasting the garlic before hand or even throwing it in with the cauliflower while you steam it makes the garlic not as strong when it’s raw. So you can use as much as you normally would when cooking and it won’t be too overpowering as long as you cook it first.
Honey17
Has anyone tried using sour cream instead of cream cheese?
R
Really Good! Even my husband tried it and LIKED it!!!!! I am excited about trying the other recipes!!!! Thank You!
Shahnaz
The first time I made this it was more like a cauliflower puree. The second time I strained most of the water out of the cauliflower using muslin cloth and kept the water and added as necessary in the blender. It was amazing!! Had the perfect texture and thickness, I roasted the garlic too which added a delicious flavour.
Jillian
WholesomeYum is my favorite (and almost only) place I o for new keto recipes as they rarely ever disappoint! One of my favorites is this mashed cauliflower recipe like seriously I’ve contemplated making huge batches and making my tiny freezer a dedicated cauliflower mash freezer because that’s how much I love these. It was so incredibly easy to make and the creamiest of mashed anything I’ve ever eaten and so rich that as much as I want to eat all the servings I find myself so stuffed I can sadly barely finish one. But hey that’s exactly what you want when on a diet, right? I will say I steamed my cauliflower sooo incredibly soft that it may have made the mashed potatoes a lil overly creamy like a baby could’ve eaten them haha. So I know for next time not to go over the 15 minute mark (even though I have a lower watt microwave). Although I will have to see and update when I unfreeze the two extra portions because I feel like the overly creaminess may make the frozen batch absolutely perfect once re-heated since I did freeze them with the cream cheese already in.
Christopher Perrin
Really good use of cauliflower, but roast that garlic.
Byenia
Made this tonight to serve with Crockpot Mississippi Pot Roast, and it was so good! I did leave out the garlic, but this is my favorite mashed cauliflower recipe so far! 🙂
Isa
Made it with frozen cauliflower, stems included. Defrosted in the microwave and got it really dry it out before using! Added the butter, cream cheese, garlic powder instead of raw garlic, salt, and a bit of 35% cream. Turned out great, for cauliflower. I mean, if you don’t expect a mashed potatoes taste, it’s good. First time making this, not a fan of cauliflower, so no amount of add-on can fix this. Good substitute!
Carole
I have never left a comment before for ANY recipe but this recipe is THE BEST THING EVER!! I make these at least once a week. I don’t use as much garlic (I use about 3 cloves) and add rosemary. Even my non-keto 80-year old parents raves about them when I cooked them a keto Thanksgiving meal.
Thank you for this recipe!!
Pat
Made this recipe for Thanksgiving. A major hit with everyone. I love mashed potatoes, but this recipe is fabulous tasting. I will be making this over and over. Thank you so much for this recipe
Sarah
Great recipe! I like using the stems! I used to make homemade mashed potatoes and liked the occasional coarseness or chunks of potato. So I pulse the steamed cauliflower in the processor. I also add a “handful” (about 1/3 cup) of grated parmesan cheese and a dash of worchestershire. That just puts it “over the top” for me! ENJOY!
Kathleen Gillmore
Amazing!! So incredibly good!!
L.L.
OMG!! It was perfect!! Creamy and even better than the real thing!! I’m missing starchy foods so much and this hit the spot!! I used sauteed mushrooms instead of chives and I’m in love! Perfect substitute for Thanksgiving mashed potatoes for me! Thanks for this recipe!!!
Annatjie Coetzee
Thank you for sharing this wonderful recipe, it’s unbelievably awesome!
Rand
It’s a winner! Thanks! I’ve always served my short ribs over polenta, but since I had a keto guest coming I made this instead. I was skeptical, but it blew me away. It was everything I love about mashed potatoes, but without the heavy, gluey texture. This will make another appearance on my Thanksgiving table.
The only adjustment I made was swapping in goat cheese for the cream cheese and omitting the garlic. I also dumped the florets into a colander for a few minutes to let some of the surface moisture steam off before processing. Cheers.
Sandra DeShazer
Very good recipe. I think my family will love it. I did steam it in my pressure cooker for 2 minutes and then let it come down to pressure naturally and then put it in the food processor. I am not a fan of garlic so I just put 2 cloves in my water under the steamer and it infused some flavor but not overwhelming. Thanks for all your great tips. A Kansas fan
Linda
I’m in LOVE with this recipe! I was hesitant to make it, thinking it wouldn’t taste that great. Boy was I wrong!!! Creamy, garlicky, even buttery! I am NOT going to miss potatoes at all during these upcoming holidays! Thank you! Ha almost forgot… even my husband thought they were excellent! He hates everything! LOL
Karen Brandt Keller
I can’t wait to try these. I’ve made similar recipes but without cream cheese — I’m betting it’s the perfect addition!
Can I make these a day ahead? If so, what is the best way to reheat?
Wholesome Yum A
Hi Karen, you can easily reheat this in the microwave, covered in the oven, or over low-medium heat on the stovetop (stirring occasionally).
Karen
Can your use cauliflower rice (grated)?
Wholesome Yum M
Hi Karen, Yes! Cauliflower rice works great!
Deanne
Just curious as the net carb count seems much higher than expected. I know you provide this as a curtesy but just wondering if others may have looked this up. Based on the recipe and looking at another nutrition calculator may be closer to 4 grams net carbs but I’m new to this and may not be calculating correctly or using a faulty calculator.
Wholesome Yum M
Hi Deanna, Thanks for your comment! The net carb count is accurate. Between the cauliflower, garlic, and cream cheese it all adds up correctly.
Ian
This was such a lovely recipe EXCEPT the four cloves of garlic – I should have realised and I wish I’d read the comments below. The overpowering raw garlic spoilt the dish and made it inedible. Maybe if they’d been fried up first but even then… We will repeat the dish but with a fraction of the garlic (we can all still taste it 8 hours later!).
Wholesome Yum M
Hi Ian, Sorry you didn’t love the raw garlic flavor. Many other readers have commented about roasting the garlic or cutting back on the total amount. If you generally like garlic, then I suggest trying it roasted in the recipe next time around!
Daniela
These are simply divine! I’m drooling just reading about them!
Hope
I love creamy and smooth this – a great low carb side dish!
Megan Stevens
I love how masterfully you’ve created this dish, so beautiful and delicious!
Shane
This was a great recipe except for one thing. The raw garlic. I will definitely be adding it to my regular meal planning but I will use garlic powder. The raw garlic didn’t all chop finely even as long as I blended it. (Or possibly sautés garlic and then add it after blending. )
Debbie
Can you use frozen riced cauliflower for this recipe??
Wholesome Yum
I haven’t tried myself, Debbie, but I don’t see why not! You’ll need to adjust the cook time, since it will get soft sooner. Let me know if you give it a shot!
JNewman
I just add mine to the cauliflower before steaming. That’s all you need to do !!
Laura Lafrombois
This was really good. I made the recipe as written. My husband went back for seconds. I may try adding a little nutritional yeast next time.
Misheila
OOMG!! This is absolutely amazing, Thank you so much for sharing your amazing recipes. I made this dish last night and my husband loves it as well and it was delicious!!!
Glinda Pennock
Followed this recipe and was not able to eat because way too garlicky. Although I only used 3 cloves of garlic, this was too much!
Wholesome Yum
Hi Glinda, it’s still delicious without any garlic! Feel free to adjust to your taste.
Casey Colclasure
I only used 2 cloves and it was still way to spicy and garlicky.
Kelly
Can one use riced cauliflower? If so, how much?
Wholesome Yum
Hi Kelly, I haven’t tried that but it should work! 2 pounds of cauliflower rice would be a good starting point. You will probably need to scale down the cooking time.
Tracy
I don’t have a food processor or blender. Would a mixer work?
Wholesome Yum
Hi Tracy, you’ll want something with a blade if you want the final product to be smooth. If you’re okay with lumps, I would recommend a potato masher over a mixer.
Wright
I love the concept, but the garlic was so strong that it burned. I want to try this again with garlic from a jar or sautéing the garlic first. Did no one else find the garlic too strong? Did I blend it too long? Otherwise, the cream cheese and butter and texture was awesome.
Marta
I just prepared this and my mouth was literally on fire. I completely agree with you about the garlic – and I LOVE garlic but this was a tad too much. Next time I will decrease the amount for sure. Other than this I absolutely loved this dish it was REALLY good.
Chris hardie
I found the same. Would cook the garlic first or use garlic powder to taste.
Amanda
The garlic was way too strong. So strong I ended up throwing it out and no one ate it. Next time would def roast or cook garlic and i am sure it would be perfect! Otherwise, it is a great recipe.
Olga
Delish! Thank you so much for sharing! “I think I squished too much water out of cauliflower, my mash was little too thick, so I added some coconut milk to thin it little bit. Worked out beautifully. I have leftovers in refrigerator right now. How do you reheat It? Thank you!
Maya | Wholesome Yum
Hi Olga, Thank you so much! You can reheat in the microwave, oven, or stove top.
Steve
Way too much garlic. Will cut that in half next time. Other than that, even my picky wife said she could be tricked into eating these in place of mashed potatoes.
Candice
I had the same experience. Followed the recipe exactly, but the garlic was so strong, it burned going down. I couldn’t finish it.
Shane
Yes. I feel the same. It’s delicious and will be apart of my regular meal planning but I will either sauté garlic first or use garlic powder. But I can tell this is a keeper for sure!!!
Rich
I was out of garlic I used powdered
chihyu
Love how simple it is to make healthy meal so scrumptious!
Zuzana
This recipe is one of my favorite. You can add any herbs and it always tastes perfect
Paleoglutenfreeguy
This was so creamy and comforting AND you won’t have to take a nap after eating it! Love it!
Yang
I love cauliflower! It’s very interesting to see you adding cream cheese in there, but then I tried it and it was great!
Jean
This is so creamy and amazing! I actually prefer mashed cauliflower over potatoes.
Renee D Kohley
This was legit! I can’t wait to make it again! Thank you!
Bee
I often read your blog and wonder why on earth I didn’t think of that before lol
Reese
I don’t have a food processor, can I use a hand mixer or blender?
Maya | Wholesome Yum
Hi Reese, Yes, you can! Blender would probably work better.
April
Love love LOVE mashed cauliflower. This is so good with the cream cheese added to it!
Stef
Great tip about using the florets! This made them so creamy! Thanks!
Tara
This cauliflower was absolutely incredible! I love that smooth and creamy texture. You had me at only 4 ingredients.
Gloria
What a great alternative to mashed potatoes. We happen to love cauliflower. This is the perfect side dish to many proteins, and great for gravy too.
Lyn Corinne Liner
Oh, I love the touch of cream cheese in this recipe…Bet that it takes the taste and texture over the yum-delicious top! 🙂
Vanitha Bhat
This is delicious! Cream cheese is a great addition; adds more creaminess!
Claudia Lamascolo
It amazes me how delicious these are and cauliflower is so much healthier yours was perfect!