Mashed Cauliflower

This keto recipe for mashed cauliflower is cheesy, creamy, and the perfect low carb replacement for starchy potatoes.

This recipe is , , , with main ingredient
cauliflower mash

This keto recipe for low carb mashed cauliflower is a dead ringer for the real deal. You guys won’t even be able to tell you are not eating mashed potatoes. The key is not to over-boil the cauliflower (otherwise it gets watery), and then to whip it real good in the blender with a nice knob of grass fed butter – so silky and good!

Make sure to check out my other keto cauliflower recipes like this cauliflower and broccoli mash and my cauliflower fried rice.

How To Make Keto Mashed Cauliflower

Bring a large pot of salted water to the boil and cut the head of cauliflower into bite size florets. Add the cauliflower florets to the water along with 4 cloves of peeled garlic. The key to this keto recipe is not to boil the cauliflower too long – about 7-9 minutes should do.

Otherwise, it will get water logged and ruin the consistency of the mash. Drain very well, saving a bit of the cooking water, and place the cauliflower florets in the blender along with grated parmesan cheese, unsalted grass fed butter, salt, and pepper.

Blend the cauliflower mashed potatoes very well, and use the plunger stick to help the blender get all of the cauliflower. The more air you whip into the mash, the creamier the mashed cauliflower will be.

At this point, check for seasoning, I can guarantee the cauliflower mash will need more salt.

cauliflower mash
Mashed cauliflower recipe

How Do I Reheat Mashed Cauliflower?

Reheat the mashed cauliflower the same way you would potatoes. Place the mash in a medium size metal bowl and place that on top of a pot that has a couple inches of water. Keep the flame over medium-low heat and cover the bowl with the cauliflower mash with tin foil.

You can do this for a couple hours, stirring the mash every once in a while. This is a great way to keep the cauliflower mashed potatoes warm before dinner or Thanksgiving.

Make sure to check out some other of my favorite keto cauliflower recipe:

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cauliflower mash

Mashed Cauliflower

Course: Side Dish
Cuisine: American
Keyword: cauliflower, caulifower mash, keto, mashed cauliflower
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 15 minutes
Servings: 4 servings
Calories: 200 kcal
Author: Bobby Parrish

This low carb mashed cauliflower recipe is perfect for the keto diet and your holiday table. The cauliflower mashed potatoes are silky, buttery, and creamy, and so easy to make on the keto or diabetic diet.



For the cauliflower mash:

  • 1 large head of cauliflower
  • 4 cloves garlic peeled
  • 1 cup(unpacked) white cheddar cheese, grated
  • 1.5 tablespoons butter
  • 2 tablespoons cream cheese optional
  • unrefined salt


  1. Make the cauliflower mash by bringing a later pot of water to the boil and cutting the cauliflower into large bite size florets. Season the boiling water with 1 tablespoon of salt and boil the cauliflower florets along with the garlic for 7-10 minutes, or until you can mash the cauliflower with a fork. Make sure not to over-boil the cauliflower, as it will get too watery and ruin the mash.

  2. Add the strained cauliflower and garlic to a blender along with the cheddar cheese, butter, cream cheese. Blend until smooth and creamy, check for seasoning. Enjoy!

  3. Cauliflower mash will keep in the fridge for 4 days or can be frozen for 3 months.

Recipe Notes

Macros per serving of cauliflower mash, recipes makes 4 servings:
113.5 calories
5.64 grams of net carbs
10 grams of net carbs
5.5 grams of fat
6.5 grams of protein
5.25 grams of fiber

Nutrition Facts
Mashed Cauliflower
Amount Per Serving (1 serving)
Calories 200 Calories from Fat 90
% Daily Value*
Fat 10g15%
Carbohydrates 12g4%
Fiber 7g29%
Protein 8.5g17%
* Percent Daily Values are based on a 2000 calorie diet.

7 thoughts on “Mashed Cauliflower”

  1. Where do you buy unsalted grass fed butter or ghee? What brand? I have been buying the Organic Valley Ghee for years from Vitacost because its affordable. I live in Hawaii.

    1. I like the Kerrygold Irish Butter brand and most supermarkets here sell it in both salted and unsalted varieties. I use it whenever I need butter, and I use it to make my own ghee. If I don’t make my own ghee I really like the organic, grass-fed ghee from Thrive market: . Some grocery stores here also sell ghee from grass fed cows.

  2. Made it without the cheese and it was so delicious!!! Next time will try with parmesan. Thank you for a great recipe.!

  3. Tried this today.. A-MAZING!.. quick Q tho; I felt the mash was still too watery and I only boiled the florets about 7 minutes. I’d like a thicker more velvety texture. Any tips?

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