Cauliflower Mashed Potatoes

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—and easier to prepare!

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.
• Just 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 calories: One potato contains about 26 g of carbs, while one cup of cauliflower contains 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 listed 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.

Nutritional Benefits Of Cauliflower

One of the main benefits of cauliflower is that it may reduce the risk of developing cancer. This is because it belongs to the cruciferous vegetable family (together with broccoli, Brussels sprouts, and cabbage), which contains phytonutrients that may protect our bodies from a variety of cancers, such as lungs, cervix, colon, breast, and prostate.

Cauliflower is low in calories and has fiber, which helps you feel more satiated or full after a meal. This may help you lose weight by lowering your caloric intake. Fiber can also aid with bowel regularity.

This superfood also contains a variety of vitamins, minerals, and antioxidants, which may help reduce inflammation and boost your immune system!

Cauliflower is high in choline, an essential component that supports metabolism, brain growth, and nervous system function, and is insufficient in many people. Additionally, it prevents the liver from getting clogged with cholesterol. 

How To Make Cauliflower Mashed Potatoes

1. Remove any leaves from the cauliflower and cut into large pieces.
2. Place in a steam basket over 1 inch of water in a large pot. Once boiling, cover and steam for 5 to 6 minutes, or until tender. Remove from the heat and let cool slightly.
3. Place the steamed cauliflower and remaining ingredients, besides the garnishes, in a food processor. Note: If you don’t have a food processor, see tips for alternate methods.
4. Process on high until smooth and creamy, or about 1 minute. Note: If there’s not enough room, process in multiple batches, then stir together in a large bowl.
5. Serve with desired garnishes.

Ways To Cook The 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: 

• 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.
• Steam: This is my preferred method of cooking cauliflower mashed potatoes, as they are more firm. 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. 
• 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. 

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 these:

• Chicken: Air Fryer Chicken Wings, Chicken Katsu, Slow Cooker Shredded Chicken, Fried Chicken, Grilled Ginger Sesame Glazed Chicken Drumsticks, and more.
• Bread: A slice of crusty bread or homemade focaccia.
• Side salad:  Kale Salad, Cucumber salad, Microgreen Salad.

Variations

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

• Butter is not the only fat that may be used. This is a great recipe that I occasionally make with softened cream cheese.
• To make the cauliflower mash “loaded,” add chopped green onion and crumbled bacon.
• Instead of using sour cream, stir in goat cheese. 
• Make it vegan: Substitute vegan butter for regular butter to make this recipe vegan. Make sure to choose a vegan butter that is salted, as this recipe requires it. Unsalted will work too. Simply taste and adjust the saltiness to your desired level before serving.
• To make it taste even better, try adding some roasted garlic cloves. After the garlic cloves are roasted, their flavor will absorb into the mushy cauliflower.

Expert Tips

For the thick and creamy mashed cauliflower:

• Cut cauliflower into the same size. They will cook more evenly as a result.
• The cauliflower should not be undercooked. I usually steam cauliflower pieces for five minutes, but for a mash, we need them to be extra soft, so we steam them for ten minutes.
• After steaming the cauliflower, make sure to drain it thoroughly. The mash will be thicker if it has less water in it.
• Use a potato masher or an immersion blender if you don’t have a food processor.
• Allow the cauliflower to cool slightly for safety and not too much steam when in a food processor.

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 cauliflower mashed 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. Use as needed after thawing it in the refrigerator.

FAQ’s

Why Is Mashed Cauliflower Better Than Potatoes?

In comparison to potatoes, cauliflower is nutrient-dense and has fewer calories and carbs. That is why it is popular in the low-carb and weight-loss communities.

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 twenty minutes to steam.
• Cauliflower florets: Cauliflower florets may take 6-10 minutes to steam.
• Steaming Time: The best-steamed cauliflower is al dente, not mushy. To check for doneness, poke a knife or fork into the cauliflower. If it goes in easily and without resistance, it’s finished.

Does Boiling Cauliflower Remove The Nutrients?

Kale, cauliflower, broccoli, cabbage, courgettes, spinach, and peas are high in vitamins and minerals. Vegetables that are high in vitamins should be cooked slowly with little water because heat can destroy them. It’s better to steam, microwave, or stir fry than to boil. 

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 then potatoes. 

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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.

5 from 11 votes

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 5 minutes mins

Total Time 20 minutes mins

Course Side, Side Dish

Cuisine American

Servings 6

Calories 156 kcal

Equipment

• Large pot
• Food processor or potato masher
• Large bowl

Ingredients

  

1x2x3x

• 1 large head cauliflower 3-4 pounds
• ¼ cup salted butter cut into quarters
• ¼ cup sour cream
• ¼ cup heavy cream
• ½ teaspoon ground black pepper
• Sea salt about ½ teaspoon or to taste
• Sliced chives or green onions as a garnish

Instructions

 

• Remove any leaves from the cauliflower and cut into large pieces
• Place in a steam basket over 1 inch of water in a large pot. Once boiling, cover and steam for 5 to 6 minutes, or until tender. Remove from the heat and let cool slightly.
• Place the steamed cauliflower and remaining ingredients, besides the garnishes, in a food processor. Note: if you don’t have a food processor, see tips for alternate methods.
• Process on high until smooth and creamy, or 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.

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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