Cauliflower Mashed Potatoes

This cauliflower mashed potatoes recipe is a perfect easy dinner side or low-carb Thanksgiving staple. It’s a great keto alternative to traditional mashed potatoes that is just as tasty, creamy, and flavorful. Puls, it’s easier to prepare, in about 20 minutes, with no peeling required!

This low-carb cauliflower mashed potatoes recipe is one of my favorites that I want to make over and over again. The cauliflower flavor isn’t overpowering, and the texture is incredibly smooth and creamy.

This simple keto cauliflower mashed potatoes recipe requires only six ingredients: cauliflower, sour cream, heavy cream, black pepper, salt, and butter. Plus, no potato peeling required!

With the right seasonings, cauliflower can take on the flavor of mashed potatoes. You cannot simply boil and mash cauliflower. So keep reading to learn the secrets of turning cauliflower into delicious keto mashed potatoes.

Why You’ll Love This Cauliflower Mashed Potatoes Recipe

This is the best cauliflower mashed potatoes recipe. I’m sure you’ll love it. Here’s why. 

• Simple ingredients: There are only 6 ingredients, including salt and pepper.
• Easy: Cauliflower cooks faster than potatoes and requires no peeling.
• Less than 30 minutes to get it on the table! Cauliflower mashed potatoes make an easy side dish for weekday dinners since they require little preparation and cooking time. In less than half an hour, you’ll have a delicious side dish to enjoy.
• Perfect for finicky eaters: Mashed cauliflower is an excellent way to include extra vegetables into your family’s diet. Plus, cauliflower mashed potatoes are popular among even finicky eaters.  
• Fewer carbs: One medium potato contains about 37 g of carbs, while one cup of cauliflower contains only 5 g of carbs.
• Healthy, gluten-free, and keto-friendly: If you’re trying to cut back on unhealthy holiday foods, this mashed cauliflower is the way to go, particularly for Thanksgiving and Christmas.
• Flavorful, not bland: Another advantage of squeezing out the water is that we may replace the extra liquid with a small bit of butter and cream. It’s creamy and tasty without being too heavy.
• Make-ahead friendly: Just as with ordinary potatoes, you can prepare the entire recipe in advance and reheat it before serving.
• Fully Customizable: One of the best things about this recipe is that you may experiment with a wide variety of flavor combinations. You can add garlic, various types of cheese, scallions, chives, dried herbs, and other ingredients.

Ingredients for Keto Mashed Potatoes

This recipe for keto cauliflower mashed potatoes is quite simple and easy to prepare. You’ll need the following ingredients, which you probably already have in your pantry:

• Cauliflower: Pick an unblemished, fresh head of cauliflower. You can also use riced cauliflower to save time.
• Salted butter: Butter enhances the cauliflower’s flavor and highlights its natural nuttiness. I use salted butter, but you may use unsalted if you like. 
• Sour cream: Mashed cauliflower becomes creamier when sour cream is added. 
• Heavy cream: For ultra-smoothness and creaminess.
• Black pepper: For added flavor.
• Sea Salt: Season with salt to add a savory flavor. 
• Garnish: Sliced chives or green onions.

Variations

Simple ingredients are used in this recipe for mashed cauliflower. However, you can customize it by adding your favorite ingredients, such as:

• For even creamier cauliflower mashed potatoes, stir in some cream cheese.
• To make the cauliflower mash “loaded,” add chopped green onion, crumbled bacon, and shredded cheese.
• Instead of using sour cream, stir in goat cheese. 
• Make it vegan: Substitute vegan butter for regular butter, and coconut cream for the heavy cream.
• For a flavor boost, try adding some roasted garlic cloves. After the garlic cloves are roasted, their flavor will be absorbed into the mushy cauliflower.

Ways to Cook Cauliflower

For this mashed cauliflower recipe, you’ll need to cook the cauliflower after cutting it into florets. People frequently ask if there are other methods they can use to do this, so I’ve listed all of them below, along with instructions: 

• Steam: This is my preferred method of cooking cauliflower mashed potatoes, as they are firmer. Boil water in a pot that has a steamer basket inside it. The water level should be below the basket. After adding the cauliflower and covering it with a lid, cook it for ten to fifteen minutes, or until it is very soft. 
• Boil: This was the first way I tried, and I still use it frequently! Bring the water in a pot to a boil. After adding the cauliflower, cover it with a lid, and simmer it for 10 to 12 minutes, or until it is very soft. Make sure to drain thoroughly.
• Microwave: When I’m in a hurry and don’t want to keep an eye on boiling water, I use the microwave. Put the cauliflower pieces and ½ cup of water in a large bowl. Place plastic wrap over the top and heat in the microwave for 10 to 15 minutes, or until very soft. 
• Roasting: When you roast the cauliflower, it gives the mash a great, smoky taste, but it takes more than twice as long to make. To roast cauliflower, just toss the florets with salt, pepper, and olive oil and arrange them evenly on a baking sheet. For 25 to 30 minutes, roast the cauliflower, tossing halfway through. After that, simply place the roasted cauliflower in the food processor’s (or blender’s) bowl and proceed with the instructions as directed below. 

Preferred Method of Cooking Cauliflower for Keto Mashed Potatoes

And the winner is…steamed!

This method works because steaming squeezes out extra moisture, without drying it out too much. Boiling can make the cauliflower waterlogged, and roasting can dry it out too much. Microwaving is a good second choice, especially when using riced cauliflower.

Steaming creates a thicker, creamier mash, and blending with butter and cream mimics the richness of potatoes.

Tips for Steaming Cauliflower

• Cut the cauliflower into the same size. They will cook more evenly as a result.
• Be sure the cauliflower is not undercooked. You want it softer than when serving as a separate side in order to create a creamy cauliflower mash.
• After steaming the cauliflower, drain it thoroughly. The mash will be thicker if it has less water in it.
• Allow the cauliflower to cool slightly for safety, which will avoid too much steam in the food processor.

What to Serve With Cauliflower Mashed Potatoes

This recipe is incredibly adaptable and pairs nicely with a wide variety of main courses and side dishes. I serve mine like with some of these:

• Keto Chicken Recipes: Chicken Fried Chicken, Baked Chicken Breast, Grilled Chicken Breast, Air Fryer Chicken Wings, or Keto Chicken Parmesan.
• Keto Pork Chop Recipes: Grilled Pork Chops or Cowboy Coffee Rubbed Pork Chops
• Keto Steak Recipes: Grilled London Broil, Grilled Ribeye Steak, or Keto Chicken Fried Steak

Storage Instructions

• Store: Make cauliflower mashed potatoes in advance; they keep well in the refrigerator. I store them in the refrigerator for three to five days in an airtight container.
• Reheat: Reheat it in the microwave, on the stovetop over a low flame (stirring regularly), or in the oven at 350° F until hot.
• Freeze: Keep leftover mashed cauliflower in the freezer in an airtight container. Allow to cool completely, and then freeze for up to 3 months. For best results, freeze in flat Ziploc bags until solid. Thaw in the refrigerator before reheating and serving.

Common Mistakes to Avoid

• Undercooking the cauliflower: this is the number one cause of a grainy mash.
• Not draining well: even a little excess water can make the mash thin.
• Over-blending: too much processing can make it gluey.
• Skipping the fats: butter, cream, or sour cream are essential for a rich, potato-like texture. It’s the holidays, indulge a little.
• Using low-fat dairy: it adds carbs and can make the mash watery.

Frequently Asked Questions

How Long to Steam Cauliflower?

The time it takes to steam cauliflower varies whether you’re steaming whole cauliflower or florets.

• Whole cauliflower: A whole 1.5-pound cauliflower can take approximately 20 minutes to steam.
• Cauliflower florets: Cauliflower florets take 6-10 minutes to steam, depending on the desired doneness.
• How to know if it’s done: To check for doneness, poke a knife or fork into the cauliflower. If it goes in easily and without resistance, it’s finished.

How to Fix Watery Cauliflower Mash

1. Place the mash in a saucepan over medium-low heat and stir until excess moisture cooks off.
2. If needed, add a spoonful of cream cheese, sour cream, or extra butter to thicken and enrich the texture.
3. Let it sit uncovered for a few minutes, as it naturally thickens as it cools slightly and steam escapes.

Can I Use Frozen Cauliflower in Cauliflower Mash?

Yes. Frozen cauliflower florets or rice works, but holds more water. Steam or microwave it until very soft, then drain thoroughly. You may need a bit less cream or more sour cream to keep the mash thick.

How to Make Cauliflower Mashed Potatoes Without a Food Processor

You can still get great results without a food processor, but the texture will be a little more chunky and rustic. Try these methods:

• Immersion blender: Blend directly in the pot or a large bowl for a smoother, almost processor-like consistency.
• Blender: Work in small batches and pulse gently to avoid over-blending. Be sure the mash is cooled slightly to prevent steam build-up with a mess. Add the dairy gradually so the mixture doesn’t become too thin.
• Hand mixer: Beat the steamed cauliflower and dairy together on low speed for a whipped, fluffy texture.
• Potato masher: Mash the steamed cauliflower in a large bowl until smooth. Add the butter, sour cream, and cream, then keep mashing until it’s combined and creamy.

Does Boiling Cauliflower Remove Nutrients?

Boiling can cause some water-soluble vitamins, like vitamin C and many B vitamins, to leach into the water. Cauliflower, broccoli, kale, cabbage, spinach, and peas are all affected to some degree. For better nutrient retention, it’s better to steam, microwave, stir-fry, or roast these vegetables. 

Is Cauliflower Low-Carb?

Like other vegetables, cauliflower is a carbohydrate. But this kind is complex, non-starchy, and high-fiber, with minimal naturally occurring sugar and much lower net carbs than potatoes. 

More Holiday Sides to Serve

• Keto Cauliflower Mac and Cheese
• String Bean Casserole with Candied Bacon
• Homemade Baked Parmesan Crisps
• Bourbon Cranberry Chutney
• Refrigerator Pickled Beets
• Candied Bacon Au Gratin Potatoes (not keto)
• Creamy Mashed Potatoes Recipe (not keto)

Cauliflower Mashed Potatoes

Written by Matt | Plating Pixels

This cauliflower mashed potatoes recipe is an excellent easy dinner side and a Thanksgiving staple. It's a low-carb keto alternative to traditional mashed potatoes that's just as tasty, creamy, and flavorful.

Recipe Cost: $4.65 | Cost Per Serving: ~$0.78

5 from 11 votes

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Prep Time 12 minutes mins

Cook Time 8 minutes mins

Total Time 20 minutes mins

Course Side, Side Dish

Cuisine American

Servings 6

Calories 156 kcal

Equipment

• Large pot with steamer basket
• Food processor , see Notes below for alternative options
• Large bowl

Ingredients

  

1x2x3x

• 3 to 4 pounds fresh cauliflower about 1 to 2 heads
• ¼ cup salted butter cut into quarters
• ¼ cup sour cream or more for extra creaminess
• ¼ cup heavy cream
• ½ teaspoon sea salt or to taste
• ¼ teaspoon ground black pepper
• Sliced chives or green onions as a garnish

Instructions

 

• Remove any leaves from the cauliflower and cut into even sized florets, about 2 inches each.
• Place in a steam basket over 1 inch of water in a large pot. Once boiling, cover and steam for 8 to 10 minutes, or until very tender. Remove from the heat and let cool slightly.
• Drain well and place the steamed cauliflower and remaining ingredients, besides the garnishes, in a food processor. Note: if you don’t have a food processor, see the notes section below for alternate methods.
• Process on high until smooth and creamy, about 1 minute. Note: If there’s not enough room, process in multiple batches, then stir together in a large bowl.
• Serve with desired garnishes.

Notes

Recipe Tips

• Be sure to cut into even pieces and steam the cauliflower until very soft; undercooked florets make the mash grainy.
• Drain well after steaming. Less water means a thicker, creamier mash.
• Season generously. Cauliflower is mild and benefits from a good amount of salt and pepper.
• For extra flavor, mix in garlic powder, chives, or green onions. For a loaded version, add bacon and cheddar.
• Swap in or add cream cheese for part of the butter to make it even creamier
• Make it vegan by substituting vegan butter for regular butter and coconut cream for the heavy cream.
• For the smoothest texture, use a food processor. A blender or masher works, but may be chunkier.
• Let the cauliflower cool slightly before processing to reduce steaming and thinning..
• Use riced cauliflower to save time; just steam or cook until very soft.
• Keep the dairy as written; avoid low-fat substitutions that add carbs.
• Serve with chicken, turkey, steak, meatloaf, or holiday mains — it pairs with almost anything.

How to Make Cauliflower Mash Without a Food Processor

• Immersion blender: Blend directly in the pot or a large bowl for a smoother, almost processor-like consistency.
• Blender: Work in small batches and pulse gently to avoid over-blending. Be sure the mash is cooled slightly to prevent steam build-up with a mess. Add the dairy gradually so the mixture doesn’t become too thin.
• Hand mixer: Beat the steamed cauliflower and dairy together on low speed for a whipped, fluffy texture.
• Potato masher: Mash the steamed cauliflower in a large bowl until smooth. Add the butter, sour cream, and cream, then keep mashing until it’s combined and creamy.

How to Fix Watery Cauliflower Mash

1. Place the mash in a saucepan over medium-low heat and stir until excess moisture cooks off.
2. If needed, add a spoonful of cream cheese, sour cream, or extra butter to thicken and enrich the texture.
3. Let it sit uncovered for a few minutes, as it naturally thickens as it cools slightly and steam escapes.

Nutrition Facts

Cauliflower Mashed Potatoes

Serving Size

 

1 cup

Amount per Serving

Calories

156

% Daily Value*

Fat

 

14

g

22

%

Saturated Fat

 

8

g

50

%

Trans Fat

 

0.3

g

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

3

g

Cholesterol

 

37

mg

12

%

Sodium

 

109

mg

5

%

Potassium

 

444

mg

13

%

Carbohydrates

 

8

g

3

%

Fiber

 

3

g

13

%

Sugar

 

3

g

3

%

Protein

 

3

g

6

%

Vitamin A

 

443

IU

9

%

Vitamin C

 

68

mg

82

%

Calcium

 

50

mg

5

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

Keyword Cauliflower Mashed Potatoes, keto cauliflower mashed potatoes, Keto mashed potatoes, riced cauliflower mashed potatoes

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