Free Printable: Low Carb & Keto Food List
Get It Now- Why You’ll Love My Mashed Cauliflower Recipe
- Ingredients & Substitutions
- Ways To Cook The Cauliflower
- How To Make Cauliflower Mashed Potatoes
- My Recipe Tips
- Flavor Variations
- Storage Instructions
- Serving Suggestions
- More Easy Cauliflower Recipes
- My Food Processor For This Recipe
- Mashed Cauliflower (Easy & Creamy) Recipe card
- Recipe Reviews
This mashed cauliflower recipe is one of my top low carb recipes that I turn to over and over (and over) again. It’s irresistibly smooth and creamy, and the cauliflower flavor is not overpowering. It even made it into my second cookbook! But most importantly, I love that this dish goes with everything. It’s the ultimate light, comforting backdrop to main dishes that normally beg for mashed potatoes, like my keto meatloaf, saucy Crock Pot pork chops, or a simple steak. Some people refer to it as cauliflower mashed potatoes or simply cauliflower mash, but whatever you call it, it’s a staple you can count on.
Why You’ll Love My Mashed Cauliflower Recipe
- Garlicky, buttery flavor – I won’t make any mash without butter, salt, and pepper. But my secret ingredient and added garlic make this one even better!
- Smooth texture – These cauliflower mashed potatoes were already so good the first time I made them back in 2019, but I’ve improved the recipe since then. Now they have the perfect creamy, smooth texture — a lot like my mashed sweet potatoes.
- Just 5 ingredients – Simplicity is my jam. With just a handful of common ingredients (plus salt), you might already have what you need to make this.
- Quick and easy – Ready in only 15 minutes without much work, this recipe is perfect for busy weeknights when you need a quick and tasty side dish.
- Low carb and keto friendly – Only 5g net carbs per serving! Over my many years eating low carb, I’ve used cauliflower to replace carbs every which way — from cauliflower rice to loaded cauliflower, and so many other cauliflower recipes in between. And that’s been lots of time to experiment with my cauliflower mash, too.
- Healthier alternative to potatoes – Even if you’re not watching carbs, mashed cauliflower a great way to enjoy your vegetables with “comfort food” vibes! It’s one of my favorite ways to sneak in some extra veggies, and I’m not one bit sorry about the butter. 😉
Ingredients & Substitutions
This section explains how to choose the best ingredients for my cauliflower mashed potatoes recipe, what each one does, and substitution options. For measurements, see the recipe card below.
- Cauliflower – I use a large head of cauliflower to get 4 cups of mashed cauliflower from this recipe. (That’s about 2 pounds for the whole head, which is equivalent to 6 cups or 1.5 pounds of cauliflower florets). If you have a small to medium head (4 cups of florets), use 2/3 of the other ingredient amounts.
- Butter – I prefer to use unsalted butter and add salt separately to taste. Feel free to use salted butter and just reduce the amount of salt. If you need a paleo or dairy-free option, swap in ghee, olive oil, or butter-flavored coconut oil (I’m not even dairy-free and still think it’s amazing).
- Cream Cheese – This is my secret ingredient that adds a silky texture and makes the cauliflower flavor more neutral. Cut it into chunks before using. I typically use plain cream cheese, but you can also use flavored, such as garlic and herb. For a dairy-free option, use almond milk cream cheese.
- Garlic – Fresh minced garlic has the best flavor, but the kind from a jar is fine to save time. You can also substitute 1/2 teaspoon of garlic powder.
- Sea Salt – Feel free to add some black pepper if you like, too.
- Garnishes – This is optional, but I like to add some fresh chives or fresh parsley. Some extra butter to melt on top is also delicious.
Ways To Cook The Cauliflower
After cutting the cauliflower into florets, you’ll need to cook it before using it in my mashed cauliflower recipe. I often get people asking if they can do this in different ways, so here are all the ones I’ve tried and how to do each:
- Boil: This is the first method I tried and still do it often! Bring water to a boil in a pot. Add the cauliflower, cover with a lid, and simmer for 10-12 minutes, until very soft. Drain well.
- Steam: This is my go-to method these days, as the cauliflower mashed potatoes turn out firmer. Bring water to a boil in a pot fitted with a steamer basket, with the water level below the basket. Add the cauliflower, cover with a lid, and cook for 10-15 minutes, until very soft. See my steamed cauliflower recipe for more details.
- Microwave: I go for this option when I’m in a rush and don’t want to babysit boiling water. Place the florets into a large bowl with 1/2 cup of water. Cover the top with plastic wrap and microwave with 10-15 minutes, until very soft.
- Roast: If you love the flavor of roasted cauliflower, you can roast it before mashing. However, I find that steaming or microwaving makes for a more soft, creamy mashed cauliflower. If you still want to roast, just toss the florets with olive oil, salt, and pepper, and arrange on a large baking sheet in a single layer. Roast for 30-40 minutes at 400 degrees F, tossing halfway through, until very soft.
- Frozen riced cauliflower: I love a good shortcut! Yep, you can even use bags of frozen cauliflower rice — you’ll need 1.5 pounds. Just cook for a few minutes longer than normal to make it mushy enough for a mash.
How To Make Cauliflower Mashed Potatoes
This section shows step-by-step photos together with the instructions, to help you visualize the recipe. For full instructions, including amounts and temperatures, see the recipe card below.
Once the cauliflower is cooked until it’s nice and soft, here is how I make a mash with it…
- Saute the garlic. Cook the garlic with a little oil in a small skillet, for just 1-2 minutes. I skipped this step in older versions of my cauliflower mash recipe, but now highly recommend that you do this. (You can see some of the older reviews mention that the garlic flavor is too strong, which was from raw garlic. Sauteing gets rid of this issue.)
- Blend until smooth. Add the cauliflower, garlic, butter, cream cheese, and salt to a food processor. Puree until completely smooth, scraping the sides as needed.
- Garnish. Transfer the cauliflower puree to a bowl, and add any toppings you like. I like a little pat of butter, a few cranks of fresh cracked pepper, and a sprinkle of fresh chives. But I have more variations and toppings ideas for your cauliflower mashed potatoes below!
My Recipe Tips
The biggest challenge with cauliflower mash is the texture! Don’t miss my tips to ensure it comes out smooth, not lumpy or watery:
- Use only florets (no stems) for the smoothest texture. The stems don’t get as smooth as florets. I sometimes save them to toss in soups, though.
- Dry the cauliflower very well. This is crucial if you use the boiling, steaming, or microwave methods to cook the cauliflower. Mashed cauliflower can be notorious for being kind of runny compared to potatoes, but draining and drying well helps.
- Make sure the cauliflower is cooked very soft. This is my key tip, and how I make my “cauliflower mashed potatoes” super smooth! You want it much softer than you’d normally cook cauliflower (beyond fork-tender), which is why the times above are longer than normal. Think fall-apart soft!
- Puree for longer than you think you need. Again, it’s all about texture! I keep my food processor running for a good few minutes to get it extra smooth.
- You can use a potato masher, but I don’t recommend it. The food processor creates a silky consistency that mashing by hand simply can’t match. If you don’t have a food processor, an immersion blender should work, but will take longer.
Flavor Variations
My version here is one of the most basic mashed cauliflower recipes (like a blank canvas for for any meal), but there are many ways you can upgrade it:
- Loaded – Swap half of the cream cheese with sour cream. At the end, stir in (or just sprinkle with) shredded cheddar, sliced green onions, and chopped cooked bacon. I make bacon in the oven most of the time, but air fryer bacon or microwave bacon are great for making it quickly.
- Cheesy – Add your favorite cheese (check out my keto cheese list for ideas!) to the food processor. I love cheddar, Gruyere, Gouda, or parmesan cheese. If you prefer melted cheese on top, you can transfer the mash to a baking dish, top with cheese, and bake to melt.
- Sour Cream & Chives – Top your cauliflower mashed potatoes with a dollop of sour cream and fresh chives. So good!
- Pesto – Add 2 tablespoons to the food processor. Store-bought works just fine, but it’s even better with my homemade basil pesto.
- Lemon Herb – Stir in a teaspoon of lemon zest and 1-2 tablespoons of fresh herbs, like thyme or rosemary. I don’t recommend lemon juice, because it will water down the mashed cauliflower.
- Veggies – Sometimes I fold in sauteed mushrooms, caramelized onions, or sun-dried tomatoes when I have them.
Storage Instructions
- Store: Cauliflower mashed potatoes store very well, so don’t hesitate to make them ahead! I keep them in an airtight container in the fridge for up to 3-5 days.
- Reheat: Warm up in the microwave, on the stovetop over low heat (stirring often), or in the oven at 350 degrees F, until hot.
- Freeze: Even though dairy often doesn’t freeze well, it’s fine to freeze my mashed cauliflower recipe, since it’s all mixed together. Cool completely, then freeze for up to 6 months. I recommend freezing in zip lock bags laid flat, until solid, and afterward you can move around in your freezer as needed.
Serving Suggestions
Any recipe that goes well with mashed potatoes will go well with mashed cauliflower. Here are a few of my favorites:
- Chicken – Mash goes with any chicken recipe, but especially those that have a sauce to drizzle over it, such as my pan seared chicken breast (mine has a pan sauce), creamy mushroom chicken, sweet honey garlic chicken, 5-ingredient pesto chicken, or easy chicken marsala.
- Beef – Cauliflower mashed potatoes are the perfect pairing for a steak, such as sirloin, filet mignon, or New York strip. I also love it with braised or slow cooked meats, such as keto pot roast or Instant Pot beef short ribs. Or make my low carb meatloaf for the ultimate combo!
- Pork – My favorite pork option is smothered pork chops, because the mash soaks up the sauce, but you can also serve it with my baked pork chops or pulled pork.
- Fish – Try it with pan seared halibut (the bright lemon butter sauce I make with it is amazing over the cauliflower, too!), simple baked salmon, or baked cod.
- Swaps In Recipes – Some recipes call for mashed potatoes as an ingredient, and you can easily swap in mashed cauliflower instead! My keto shepherd’s pie is a great one to start with.
More Easy Cauliflower Recipes
Cauliflower is one of my favorite low carb vegetables. I love the flavor itself, but it also makes such an easy replacement for traditional carb-filled dishes (like cauliflower rice, cauliflower hummus, cauliflower pizza crust, and this mashed cauliflower, of course). Here are more of my comfort food recipes with it:
My Food Processor For This Recipe
If you’re wondering how to make cauliflower mashed potatoes ultra-creamy, my trusty food processor is the secret! It beats manual mashing by a landslide, and it can even fit a double batch.
Mashed Cauliflower (Easy & Creamy)
Learn how to make cauliflower mashed potatoes super smooth and creamy! You need only 5 ingredients for this easy mashed cauliflower recipe.
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 pan 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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Heat olive oil in a small skillet over medium heat. Add the minced garlic and saute for about a minute, until fragrant.
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Place the cooked cauliflower, sauteed garlic, butter, cream cheese, and salt into a food processor. Puree for 1-2 minutes, until completely smooth.
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Adjust salt to taste.
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Garnish with chives if desired. You can also drizzle some melted butter on top if you'd like.
Did You Like It?
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© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. 🙂
360 Comments
Ian
0This 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
0Hi 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
0These are simply divine! I’m drooling just reading about them!
Hope
0I love creamy and smooth this – a great low carb side dish!
Megan Stevens
0I love how masterfully you’ve created this dish, so beautiful and delicious!
Wholesome Yum A
0Hi Phil, you can do whichever method you’re more comfortable with. If the mash ends up too cool, you can easily reheat it on the stovetop.
Shane
0This 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
0Can you use frozen riced cauliflower for this recipe??
Wholesome Yum
0I 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 try!
JNewman
0I just add mine to the cauliflower before steaming. That’s all you need to do !!
Laura Lafrombois
0This 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.
Wholesome Yum
0Hi Julie, this is the improved version of the cheesy recipe I originally posted. It includes some improvements to make it paleo-friendly.
Misheila
0OOMG!! 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
0Followed 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
0Hi Glinda, it’s still delicious without any garlic! Feel free to adjust to your taste.
Casey Colclasure
0I only used 2 cloves and it was still way to spicy and garlicky.
Kelly
0Can one use riced cauliflower? If so, how much?
Wholesome Yum
0Hi 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
0I don’t have a food processor or blender. Would a mixer work?
Wholesome Yum
0Hi 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
0I 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
0I 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
0I found the same. Would cook the garlic first or use garlic powder to taste.
Wholesome Yum A
0The 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
0Delish! 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
0Hi Olga, Thank you so much! You can reheat in the microwave, oven, or stove top.
Steve
0Way 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
0I had the same experience. Followed the recipe exactly, but the garlic was so strong, it burned going down. I couldn’t finish it.
Shane
0Yes. 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
0I was out of garlic I used powdered
chihyu
0Love how simple it is to make healthy meal so scrumptious!
Zuzana
0This recipe is one of my favorite. You can add any herbs and it always tastes perfect
Paleoglutenfreeguy
0This was so creamy and comforting AND you won’t have to take a nap after eating it! Love it!
Yang
0I love cauliflower! It’s very interesting to see you adding cream cheese in there, but then I tried it and it was great!
Jean
0This is so creamy and amazing! I actually prefer mashed cauliflower over potatoes.
Renee D Kohley
0This was legit! I can’t wait to make it again! Thank you!
Bee
0I often read your blog and wonder why on earth I didn’t think of that before lol
Reese
0I don’t have a food processor, can I use a hand mixer or blender?
Maya | Wholesome Yum
0Hi Reese, Yes, you can! Blender would probably work better.
April
0Love love LOVE mashed cauliflower. This is so good with the cream cheese added to it!
Stef
0Great tip about using the florets! This made them so creamy! Thanks!
Tara
0This cauliflower was absolutely incredible! I love that smooth and creamy texture. You had me at only 4 ingredients.
Gloria
0What 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
0Oh, 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
0This is delicious! Cream cheese is a great addition; adds more creaminess!
Claudia Lamascolo
0It amazes me how delicious these are and cauliflower is so much healthier yours was perfect!
Maya | Wholesome Yum
0Hi Kathy, Yes, definitely!
Maya | Wholesome Yum
0Yes, I have two cookbooks here.
Maya | Wholesome Yum
0Hi Frederick, Yes, you can!
Maya | Wholesome Yum
0Hi Susan, You can freeze this in freezer bags after cooling. To reheat, thaw first and then heat on the stove in a saucepan.
Helen Spillane
0Just a quick note….. I was going through too much kitchen paper to get the water out. So I put the cauliflower into a cleaned cotton serviette and gave it some twists like a piping bag. Got loads more water put in a fraction of the time. Just becareful…its really hot when you twist and press, but oh so worth it!! Have a great day!!
Maya | Wholesome Yum
0Hi Miranda, Yes, that should work! Happy holidays!
Maya | Wholesome Yum
0You can absolutely cut down on the garlic! Thank you!
Maya | Wholesome Yum
0Hi Rebecca, Yes, ghee is suitable for paleo diets. Most people who are dairy-free can tolerate ghee just fine because it has the milk proteins removed.
Maya | Wholesome Yum
0Hi Bonnie, Yes, you can, but don’t boil it. You can either steam or microwave it, then make sure to squeeze very well to remove extra moisture.
Maya | Wholesome Yum
0Hi Terri, Yes, but don’t boil it. You can either steam or microwave it, then make sure to squeeze very well to remove extra moisture. The frozen riced cauliflower will likely have even more moisture than fresh.
Maya | Wholesome Yum
0Hi Kathy, They are similar. If you have canned coconut milk, you can put it in the fridge overnight to separate the cream from the water, open without shaking, then use just the cream for this recipe.
Maya | Wholesome Yum
0Hi Guy, Sorry, I don’t have the serving size in grams. If you need this info, you can weigh the entire batch and divide that by the number of servings.
Maya | Wholesome Yum
0Hi Risa, Thank you! Yes, substituting ingredients would change the nutrition info a bit. If you want to make changes, you’d need to enter ingredients into an online calculator to see the result for the specific ingredients you used.
Maya | Wholesome Yum
0Hi Candace, Thank you so much for sharing. Are you talking about a different recipe, though? This one is for mashed cauliflower. 🙂
Karen
0Thanks Maya. I did reduce to two cloves and put it through a garlic press but it was so overpowering and I do love garlic. Love your recipes, they keep me sane! Thank you! X
Maya | Wholesome Yum
0Hi Karen, Thank you for the feedback! In the updated version I saute it first.
Maya | Wholesome Yum
0Hi Ushmana, Sure, you can! It’s not the most common flavor for cauliflower mash, but should be fine!
Alyson
0Thank you so much. It was hard to keep track of the recipes when they were on two pages.
Maya | Wholesome Yum
0Thank you, Kate! I’m glad you liked it. I use my potato ricer for squeezing sometimes, too.
Maya | Wholesome Yum
0Hi Alyson, I’m really sorry about that! This was an issue on the website and not intentional. The banner has been removed from the print page.