If you miss potatoes, try this keto cauliflower mashed potatoes recipe. Smooth and creamy cauliflower is an excellent low-carb, keto-friendly substitute for potatoes!
Carbs in cauliflower - 5g carbs per cup
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- Carbs in cauliflower - 5g carbs per cup
- What makes this the best cauliflower mashed potatoes?
- Diabetic diet
- Ingredients
- Optional ingredients
- Substitutions
- Equipment
- How to make cauliflower mashed potatoes
- Serving suggestions
- Make ahead
- How to store leftovers
- Cooking tips
- Frequently asked questions
- Cauliflower mashed potatoes recipe card
- More low carb recipes
What makes this the best cauliflower mashed potatoes?
The secret is to start by steaming fresh cauliflower. Fresh cauliflower florets are lightly steamed, then pureed with cream and butter into a side dish that is absolutely delicious!
This awesome recipe results in fluffy, creamy cauliflower mashed potatoes. It's one of my favorite recipes!
Diabetic diet
A cup of mashed cauliflower has 5 grams of carbs versus a cup of mashed potatoes, which contains 35 grams!
It's a healthy side dish that is low-carb, keto, gluten-free and vegetarian.
If you are a diabetic counting carbs to maintain normal blood sugars, then potatoes are a food to avoid or minimize because they quickly spike your blood sugar, much like soda does. Potatoes are high on the glycemic index because they quickly break down into sugar in your blood stream.
See the nutrition facts label in the recipe card below.
Ingredients
No potatoes!
The secret ingredient is steamed cauliflower. Ironically, the one ingredient that isn't in cauliflower mashed potatoes are potatoes!
- cauliflower
- butter
- half and half
- salt and pepper
See recipe card for quantities.
Optional ingredients
You can dress this dish up with your favorite add-ins, just as you would mashed potatoes! You can make it cheesier, or garlicky, or add bacon and fresh herbs. Try these add-ins.
- butter 🧈
- cream cheese
- shredded cheese 🧀
- Parmesan cheese
- garlic 🧄
- chives
- scallions
- bacon 🥓
Substitutions
- Use heavy cream, sour cream or Greek yogurt instead of half and half
- Frozen cauliflower may be used, follow the package directions for cooking, then puree in a pot over low heat
- To make it vegan and dairy-free substitute butter with olive oil or vegan butter
Equipment
- large pot with a tight-fitting lid
- colander
- knife
- cutting board
- potato masher
- immersion blender or food processor
- spatula
How to make cauliflower mashed potatoes
Steamed cauliflower versus boiled cauliflower
Why steam cauliflower instead of boiling it?
- Better flavor - Cooking cauliflower in boiling water can make cauliflower bland and watery
- Better texture - Cooking cauliflower in boiling water can result in water-logged cauliflower that won't be creamy and fluffy when pureed
- Saves time - boiling enough water to boil cauliflower takes longer than boiling enough water to steam cauliflower
Step 1: Cut cauliflower into large florets. Discard leaves.
Step 2: Bring water to a boil. Add cauliflower florets to the pot, cover and steam over medium high heat.
Step 3: Drain cauliflower of excess water. Add butter and half and half to the same pot.
Step 4: Return steamed cauliflower to the pot and mash.
Step 5: Puree cauliflower until fluffy and smooth.
Step 6: Stir over low heat for a few minutes to allow excess water to evaporate.
Serving suggestions
Dress it up any way that you like, just like regular mashed potatoes! Serve this as a healthy side dish for dinner or a low carb alternative to traditional mashed potatoes at your next keto Thanksgiving!
- top with melted butter, sea salt and freshly cracked black pepper
- top with sour cream and chives
- top with chopped parsley
- mix in roasted garlic
- add melted cheese
- load it up with bacon
There's more than one way to eat cauliflower mashed potatoes! Here's a recipe for low-carb shepherd's pie with cauliflower instead of potatoes!
I've also enjoyed this as a side dish with Glenda Embree's slow cooker cube steak recipe.
Make ahead
You can make this recipe ahead of time. It heats up easily in a pot or a microwave.
How to store leftovers
Leftover cauliflower mashed potatoes are great for making shepherd's pie with cauliflower. Store leftovers in an airtight container for up to 1 week.
Cooking tips
- If the cauliflower is not fork tender at the end of the cook time, add more water to the pot and continue steaming for another 5 minutes.
- Constantly stir mashed cauliflower during the last step to allow excess water to evaporate and to prevent the mash from burning. Cook until it reaches the consistency of mashed potatoes.
- For best flavor, don't boil cauliflower.
- For best flavor, don't overcook cauliflower.
- Add garlic cloves to the water while steaming for garlic mashed cauliflower
Frequently asked questions
Yes, if you are counting carbs to manage your diabetes, then choose cauliflower. Mashed cauliflower doesn't raise blood sugar nearly as much as mashed potatoes do.
No, not in this recipe. Other recipes may contain potatoes, but this recipe is 100% low-carb, keto-friendly and potato-free. It is called "mashed potatoes" because it looks a lot like mashed potatoes and is a suitable substitute.
Cauliflower mashed potatoes recipe card
- Total Time: 20 minutes
- Yield: 6 servings 1x
- Diet: Diabetic
Description
If you miss potatoes, try this keto cauliflower mashed potatoes recipe. Smooth and creamy cauliflower is an excellent low-carb, keto-friendly substitute for potatoes!
Ingredients
- 1 large head of cauliflower (about 8 cups of florets)
- 2 cups water
- 4 tablespoons butter
- ⅓ cup half and half
- salt and pepper
- garnish with chopped chives or parsley
Instructions
- Rinse cauliflower and trim the leaves. Cut the cauliflower into florets.
- In a large pot with a lid, bring 2 cups of water to a boil. Add cauliflower florets. Cover and steam the cauliflower for about 10 minutes over medium heat, until fork tender.
- Transfer cauliflower to a colander. Drain water from pot.
- In the same pot, over low heat, add butter and half and half.
- Return steamed cauliflower to the pot. Mash with a potato masher until the cauliflower is the texture of rice.
- Puree cauliflower with an immersion blender until completely smooth.
- Stir constantly over low heat until excess water evaporates and cauliflower mash reaches the thickness of mashed potatoes.
- Add salt and pepper to taste.
- Serve hot with butter.
Notes
- If the cauliflower is not fork tender at the end of the cook time, add more water to the pot and continue steaming for another 5 minutes.
- Constantly stir mashed cauliflower during the last step to allow excess water to evaporate and to prevent the mash from burning. Cook until it reaches the consistency of mashed potatoes.
- For best flavor, don't boil cauliflower.
- For best flavor, don't overcook cauliflower.
- Add garlic cloves to the water while steaming for garlic mashed cauliflower
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: sides
- Method: steam
- Cuisine: American
Elizabeth says
Great recipe. Will make again!
k says
I loooove sneaking these cauliflower mashed potatoes in and not telling a soul at the table. They are so delicious!
Jennifer says
Love this! I'm trying to eat low carb and am missing my taters! These were so creamy and delish!
Jen says
I am definitely not watching my carbs, but cauliflower is my favorite veggie, so I am on all board with this! And it really does get so creamy!
Megan says
Great, simple way to prepare cauliflower!
Alex Bala says
My kids were pleasantly surprised when I told them that it was cauliflower and not mashed potatoes! These are great! I'm not missing any flavor. I love the butter and seasonings. I will be making this again for some friends!
Devy says
I love cauliflower but at times I run out of ideas on what to make with it. This turned out so well that your recipe will definitely be a keeper. The mash was so creamy and yummy. Thank you.
Mandy Applegate says
I'd never had cauliflower mashed potatoes before and topped them with sour cream and chives as you suggested and they were delicious!
Sherry says
My family has been wanting to try Mashed Cauliflower but I just couldn't find a good recipe. After coming across your recipe, I decided to make it and fell in love with your best cauliflower mashed potatoes. So easy to make and very tasty!!