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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 full fat coconut milk or heavy cream
  • 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, coconut milk, cream cheese, and 1/4 teaspoon of salt. 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.