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Keto Mashed Cauliflower

This keto recipe for cauliflower mashed potatoes is creamy, smooth, and the perfect low carb keto replacement for starchy potatoes. The easiest mashed cauliflower recipe to make and perfect for the holiday season.

This recipe is , , , with main ingredient
cauliflower mashed potatoes

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! You can serve this cauliflower mashed potatoes for Thanksgiving or Christmas and everyone will be a happy camper at the dinner table!

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 Cauliflower Mashed Potatoes?

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.

Keto Recipes With Cauliflower

Cauliflower is a great low carb vegetable if you are on the keto diet. The florets from one large head of cauliflower have 210 calories, 18 net carbs, 35 total carbs, 0.84 fat, 21 grams of fiber, and 16.6 grams of protein. Cauliflower is a blank canvas, it will take on flavor, which is why it’s the perfect replacement for potatoes in this mashed cauliflower recipe.

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

cauliflower mashed potatoes

Keto Mashed Cauliflower Recipe

Course: Side Dish
Cuisine: American
Keyword: cauliflower, caulifower mash, keto, low carb
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4 servings
Calories: 113.5 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 diet.



For the cauliflower mash:

  • 1 large head of cauliflower
  • 4 cloves garlic peeled
  • ¼ cup grated parmesan or pecorino romano cheese
  • 1 tablespoon unsalted grass-fed butter or ghee
  • Kosher salt & fresh pepper


  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. Save 1 cup of the boiling water, strain the cauliflower and garlic, and place them in a blender. Add a ¼ cup of grated cheese, 1 tablespoon of butter, ¼ teaspoon of salt, and a few cracks of pepper to the blender with the cauliflower. Blend until smooth and creamy, using a plunging stick to help blend the cauliflower. If the mash is too thick, add just a bit of reserved water. Blend well until smooth and creamy and check for seasoning, you may need more salt.
  2. Cauliflower mash will keep in the fridge for 5 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
Keto Mashed Cauliflower Recipe
Amount Per Serving (1 serving)
Calories 113.5 Calories from Fat 50
% Daily Value*
Fat 5.5g8%
Carbohydrates 10g3%
Fiber 5.25g22%
Protein 6.5g13%
* Percent Daily Values are based on a 2000 calorie diet.

7 thoughts on “Keto 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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