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- How To Make Mashed Cauliflower Recipe
- How To Cook Cauliflower Like Mashed Potatoes
- Is Cauliflower Keto Friendly?
- How Many Carbs In Mashed Cauliflower?
- Can You Make Keto Mashed Cauliflower Ahead?
- Can You Freeze Cauliflower Mash?
- What To Serve With Mashed Cauliflower
- Tools To Make Garlic Mashed Cauliflower
- The Best Keto Mashed Cauliflower Recipe
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
Tap 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.
The Best Keto Mashed Cauliflower Recipe:
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The Best Keto Mashed Cauliflower Recipe
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Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
Option 1 - Microwave Method:
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Place the cauliflower florets into a large bowl with 1/2 cup (118 mL) water. Cover the top with plastic wrap.
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Microwave for 10 to 15 minutes, until very soft and mushy. Drain and pat dry.
Option 2 - Steam Method:
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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.
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Place the cauliflower florets into the steamer basket and fit on top of the pan. Cover the basket with a lid.
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Reduce water to a simmer and cook, covered, for 10 to 15 minutes, until cauliflower is very soft and mushy.
Make the Mashed Cauliflower:
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Place the cauliflower into a food processor together with all other ingredients, except chives.
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Puree for a couple of minutes, until smooth. Scrape the sides occasionally as needed.
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Adjust salt and pepper to taste.
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Garnish with chives if desired. You can also drizzle some melted butter on top if you'd like.
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Recipe Notes
Serving size: 1/2 cup
Makes 2 cups.
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142 Comments
Charles Eldredge
This was delicious! And very much like mashed potatoes….very smooth and creamy. I did read the comments before making so I used garlic powder instead of fresh garlic cloves. I steamed the stems for 5 minutes, then added the florets and steamed it all for 15 more minutes. That way the stems are just as soft as the florets. I didn’t measure my ingredients so I’m sure I put in a little extra butter and cream cheese, so it was a little too creamy….next time I’ll measure, but the flavor and texture was wonderful! I did add some ground white pepper as well. Yum! This recipe is a keeper!
Cristien Camp
I have to say, this came out fairly runny. I had to add about 2 tsp of xanthan gum and cook this over medium heat for about 10 minutes while stirring to thicken it up. I also did not use the raw garlic, but used garlic powder and some Chicken boullion powder when I put it in the food processor. It was very good at that point! Thank you for all of your amazing recipes! you are my GO TO website for all things Keto!
ellen reynolds
This was sooooo good! Much lighter than potatoes and healthier. I’ll do this one more often. :Thanks.
Elisia
Hi, If using frozen riced cauliflower, how many cups would you sub?
Wholesome Yum M
Hi Elisia, I would estimate that 3 cups of frozen riced cauliflower would get you close to the same yield as using a fresh head of cauli. Enjoy!
Susan
I made the recipe with ingredients exactly as written, but cooked the cauliflower along with the garlic in a pressure cooker. It takes only 3 minutes and retains more of the vegetables’ nutrients. Delicious!!!
Sara
Love, love, love this recipe! Honestly, I rolled my eyes when I read “We prefer this garlic mashed cauliflower over mashed potatoes any day of the week!” but it’s true – totally true! I made it as directed, and don’t see a need to change a thing.
Vivos
Mannnn, I was so looking forward to this recipe. Most of them are amazing and this one could be too. However, as I read the other comments, I can agree the garlic over powers the whole recipe. We couldn’t eat it 🙁 I was going to pair it with roast beef but now I am out of cauliflower.
Del
This happened to me as well. So I tried it again but this time I sauteed the garlic in a little butter before mixing it in with the othe ingredients. Then it was perfect.
Pam
Absolutely delicious!!! I make it nearly every week! Thank you so very much!!!
Laura
Can’t wait to try this… There are so many Cauli-mash recipes out there, Fingers crossed
Krissie
I almost lost it with this recipe because of the garlic. It is way way too much for the recipe and I do regret not reading the reviews before. I tried adding more cauliflower to the original recipe but it didn’t dilute it enough and I couldn’t eat it. What do you recommend for us to do in the event our garlic tolerance is low? Do we add heavy cream or more butter or something?
Wholesome Yum M
Hi Krissie, I am sorry you had this experience. If you are sensitive to garlic, then you may enjoy this recipe better with a smaller amount of sauteed garlic or powdered garlic. As for the recipe you currently have made, I would try making the full recipe again without the garlic. Mix the two batches of the recipe together. You can freeze the half you don’t need to use at a later time. I hope this helps!
Leah
This recipe is amazing! Tastesgreat and super easy to make!!
Oliver
While I agree that garlic tolerance will vary, there is a massive difference between cooked and raw garlic. Some mention of this in the recipe would have been helpful, even “add garlic to taste” would have been better than just stating four cloves – this dish completely overpowered the rest of the dinner I’d prepared. Next time I follow one of your recipes I will read the comments section before starting 😉
The texture was lovely and I will be making it again, but no way am I using that much garlic next time!
Wholesome Yum M
Hi Oliver, Sorry the amount of garlic didn’t suit your family. Try using sauteed garlic or garlic powder for a more discreet flavor.
Kathy
OMG, I have been Keto for 5 years and struggle with making mashed cauliflower taste, feel, and look good. This is by far, hands-down the best recipe I have ever tried. They were LITERALLY just like mashed potatoes. It must be the cream cheese, because I have tried everything else. Sour cream, parmesan, etc…It took me 15 minutes from start to finish, with minimal ingredients. Thank you so much!
Laura Scott
This is my go to recipe! thank you
Sue
I was gifted several bags of frozen riced cauliflower. Would this work in this recipe? I was thinking of preparing the cauliflower as directed on the bag and then put in a colander to get out some of the liquid. Has anyone tried this recipe with frozen cauliflower?
Wholesome Yum M
Hi Sue, Yes riced cauliflower will work. After cooking your cauliflower, pour it into a colander lined with a tea towel. When it becomes cool enough to touch, wrap up the cauliflower, and wring the excess water out. Once you have the water out, you can proceed with the recipe. Enjoy!
Shannon
This recipe is amazing! I made this to top my shepherds pie. I left out the garlic in the cauliflower mash and added more butter and Monterey Jack Cheese.
Jennifer
Should have read the reviews. I am excited to try again with some sautéed garlic. The raw garlic was too much for my husband and I. Can’t wait to try again with a garlic modification!
Emily
I would definitely recommend not using raw garlic in this recipe… Steam it, saute it, use garlic powder. I used two small cloves of raw organic garlic and I couldn’t eat it. It burned my mouth so much. I tried baking it in the oven to cook the garlic and that didn’t fix it. I eventually cooked potatoes and mashed them in. It was still very garlicky but edible. Sorry. Maybe it would be ok with garlic from China or something.
Alicia
I’ve tried this recipe twice now and followed reader suggestions to reduce the garlic, but it just does not taste at all like mashed potatoes to me. The second time, I put it in the Vitamix so it would be absolutely smooth to see if that would help. It just tastes like pureed cauliflower, and not even in a good way. It was like a weird dip or cauliflower hummus. I served it at Christmas yesterday for me and my husband alongside real mashed potatoes for the kids but we ended up throwing it out, which we never do. I’m going to give up on keto mashed potatoes. 🙁
Charlene
Will be trying this recipe this weekend,can you purée in a blender instead of food processor
Wholesome Yum M
Hi Charlene, Yes, you can use a blender in this recipe. Enjoy!
G
I think the problem might have been that you included too much of the stem. It’s more fiberous. The florets alone are much smoother.
Cheryl
I only put 2 cloves of garlic in (recipe calls for 4?!?), and it was still way too much.
I made a second head of cauliflower, and I I made a bowl of half no garlic and one big spoon of garlic. Still too much.
I usually love your recipes, but this was way off for me, and I love garlic
Wholesome Yum M
Hi Cheryl, I am sorry this recipe didn’t suit your tastes. Garlic can be very subjective to people. Feel free to use sauteed garlic or garlic powder in place of raw next time.
Eva Versini
I am a huge fan of garlic but all I could taste was garlic and I actually used 3 larger sized cloves total for making a double batch. I suggest using 1/3 or even 1/4 of the garlic and it could have been perfect. Everything else I have made on this site has been delicious so it may just be me that didn’t enjoy this one.
Heather B
This recipe is PERFECTION! Made it many, many times, was just scanning thru the reviews & saw A LOT of garlic comments. I put my cloves in the steamer pot with fresh cauliflower & it all blends together perfectly in the food processor & not bitter or strong at all tasting at all. Smooth & creamy!
Melanie
This was my first try at making this and it was really good. I didn’t have any garlic but I did have some Tuscan herb infused olive oil. It was perfect. I still added butter and cream cheese. This might be also awesome with shredded cheddar cheese blended in or put on top and baked like a “Shepherd’s pie”.
Nancy
I really was looking forward to eating this dish and followed the recipe to the dot. I think you should put a disclaimer or do an optional step for those who are using bigger cloves of garlic or can’t handle raw garlic. As a huge garlic fan (I usually put more than what recipes call) this still was so spicy from the raw garlic. I tried to add more butter and cream cheese and couldn’t fix it and ended up tossing it. I finally went through the comments and saw that people had the same issue.
Wholesome Yum M
Hi Nancy, I am sorry you ended up throwing it out. Yes, garlic preferences can vary a lot. Please feel free to sautee the fresh garlic or use garlic powder for a more mellow flavor.
kazy
This came out so good. Yummy, yummy….can’t wait to try some of your other recipes. Looking forward to cooking your Chicken Marsala
Brenda
This is the best Cauliflower Mash! ♥️
Brenda
I’ve prepared this recipe many times. We love garlic and we love this recipe. ♥️
Jason Britt
You need to change this recipe. Four raw garlic cloves? It ruined the dish. Inedible. An entire head of cauliflower to waste. This is irresponsible.
Wholesome Yum M
Hi Jason, I am sorry you did not enjoy this recipe. Garlic is a subjective thing. Some enjoy a lot while others can only tolerate a small amount. If you are sensitive to garlic, then you will want to use less raw garlic, sautee the garlic, or consider using garlic powder in the recipe.
Hina Shah
It turned out very nice only the bad part was I used 4 big cloves of garlic which made it extra spicy
Salian
OMG So good! New to keto and have made this twice. One question -if the garlic is so strong that it’s inedible (almost the case with mine despite adjusting the garlic amount round two) is there anything we can do to diffuse that flavor? Can I reheat it and stir in more butter or cream cheese or something to cut the strong garlic taste? This is an unbelievably delicious recipe but I would strongly recommend, especially after seeing so many comments below on the same that it is to go SUPER easy on the garlic. like maybe 1/4 of a clove to start. And maybe add in as I go. The first time I made it with a full head and the four cloves I was unable to eat it with the garlic burn. Second time I used 3/4 a head and maybe one small clove and its still really really strong. Not sure if I’ll be able to eat this either and yet, I can tell its delicious. Thank you for an amazing recipe and hope to be able to mitigate the garlic.
Wholesome Yum M
Hi Salian, Many readers have commented about creating a more mild garlic flavor by sauteeing it first or by using powdered garlic. Sounds that those options might be a good fit for you too.
Jo-Jo
It is sooo Delicious just Love it !!!
Melinda
Hi there, our family tried this maybe minced garlic or garlic powder but garlic cloves was so over powering it burnt your mouth. I would try it again but maybe a 1/4 of a clove of garlic.
Or no garlic and just cream. The texture was lovely. Great suggestion.
Wholesome Yum M
Hi Melinda, I am sorry this didn’t suit your tastes. Garlic can definitely be subjective, as some people love a lot of garlic while others are more sensitive to it. Please feel free to scale back on the amount of garlic. Other readers have commented that sauteing the garlic first helps or switching to garlic powder. I hope this helps!
Dona
I made this day 1 of keto and OMG. When I go off keto I will still be eating this. It’s amazing and nothing is given up in this recipe
Jeannie pfoh
These were amazing! Never going back to carb filled mashed potatoes! Can you freeze leftovers? If so, how do they come out after unthawed. Thanks again for a fabulous recipe.
Wholesome Yum M
Hi Jeannie, Yes you can freeze cauliflower mash! The texture is slightly different due to freezing cream cheese, but they still thaw out great! You can read more about it in the post, under the section titled, “Can you Freeze Cauliflower Mash?”
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.
Heather B
I put mine in steamer with fresh cauliflower & it’s perfect
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 don’t like 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!