Best Creamy Cauliflower Mashed Potatoes

If you’re looking for a lighter, low-carb alternative to traditional mashed potatoes, this creamy cauliflower mashed potatoes is your new go-to. Made with just 5 simple ingredients and only 1g net carbs per serving, it’s a comforting side dish that’s perfect for keto, low-carb, gluten-free, and diabetic-friendly lifestyles.

Rich in nutrients and naturally lower in calories, these cauliflower mashed potatoes have a buttery, smooth texture and mild flavor that pairs beautifully with everything from roast chicken and grilled steak to meatballs, keto gravy, or your favorite holiday mains.

Whether you’re prepping for Thanksgiving or just want a cozy, weeknight-friendly side, this easy mashed cauliflower recipe is ready in under 20 minutes and is guaranteed to satisfy without the carb crash.

This healthy cauliflower mashed potatoes recipe is a total game-changer and a fantastic alternative to traditional mashed potatoes. It’s creamy, comforting, and so tasty that even picky eaters and those who usually avoid vegetables will be coming back for seconds—yes, it’s that good.

Perfect as a low-carb side dish, this mash works beautifully with steak, grilled meats, or baked fish, whether you’re serving it at a festive holiday table or on a busy weeknight. It’s a smart choice for anyone cutting down on carbs but still craving the cozy, familiar feel of classic mashed potatoes.

Cauliflower is truly one of the most versatile keto vegetables—you can turn it into everything from cauliflower risotto to a crispy cauliflower pizza crust. That’s why it’s a staple in my kitchen. With the right ingredients and a little creativity, you can make delicious keto cauliflower recipes that even kids will love.

Is Cauliflower Keto-Friendly?

Absolutely! Cauliflower is one of the best vegetables you can include on a keto diet. It’s naturally low in carbohydrates and high in fiber, making it a fantastic choice for anyone following a low-carb lifestyle. Thanks to its mild flavor and versatile texture, cauliflower is often used as a keto-friendly substitute for higher-carb foods like rice, mashed potatoes, and even pizza crust. Whether you’re making cauliflower mash, rice, or casseroles, it’s a nutrient-rich ingredient that fits perfectly into your keto meal plan.

Carbs in Cauliflower (per 100g)

Cauliflower is one of the most popular low-carb vegetables and a staple in many keto recipes. Here’s a quick breakdown of the nutrition facts for 100 grams of raw cauliflower:

• Total Carbohydrates: 5g
• Dietary Fiber: 2g
• Net Carbs: 3g
• Calories: 25 kcal
• Protein: 2g

With only 3g net carbs per 100g serving, cauliflower is an excellent ingredient for those following a keto or low-carb diet. It’s filling, nutrient-dense, and works perfectly in place of rice, mashed potatoes, and even pasta in many dishes.

Why You’re Going to Love This Cauliflower Mashed Potatoes Recipe

• Low in Carbs, High in Flavor – With just 1g net carbs per serving, this mashed cauliflower is a perfect substitute for traditional mashed potatoes—without the carb load.
• Keto-Friendly and Gluten-Free – Made from simple, naturally low-carb ingredients, this side dish fits perfectly into keto, low-carb, paleo, and gluten-free diets.
• Easy to Make – This recipe is incredibly simple and comes together quickly, making it a go-to for weeknight dinners or holiday meals.
• Make Ahead Friendly – You can prep it in advance and reheat when needed, making it ideal for meal prep or entertaining.
• Comfort Food Without the Guilt – Creamy, rich, and satisfying—this is comfort food you can enjoy while staying on track with your health goals.

Ingredients for Creamy Keto Cauliflower Mashed Potatoes

This simple and healthy mashed cauliflower recipe calls for just a few wholesome ingredients, most of which you likely already have on hand. Here’s everything you need to make this creamy low-carb side dish:

• Cauliflower – Use one medium head of fresh cauliflower, chopped into small florets. The smaller you cut them, the faster and more evenly they’ll cook.
• Greek Yogurt – Adds a rich, creamy texture and a slight tang that mimics sour cream or cream cheese—a lighter alternative to butter or heavy cream.
• Unsweetened Almond Milk – Helps achieve that silky mash. You can also use coconut milk, heavy cream, or even regular milk based on your dietary preferences.
• Garlic – Fresh garlic adds depth and bold flavor. For a milder taste, you can roast the garlic before blending.
• Olive Oil – Adds richness and a smooth mouthfeel. Avocado oil or melted butter are great swaps if you prefer.
• Salt & Black Pepper – Season to taste. You can also add a pinch of garlic powder, onion powder, or dried rosemaryto elevate the flavor even more.

How to Make Creamy Cauliflower Mashed Potatoes

You’re going to love how easy and quick this keto mashed cauliflower recipe is! With just a few steps, you’ll have a smooth, fluffy side dish that tastes just like traditional mashed potatoes—without the carbs.

1. Roast the Garlic. Preheat your oven to 400°F (200°C).
2. Slice the top off a head of garlic, drizzle with olive oil, wrap it in foil, and roast for about 35–40 minutes, or until soft and fragrant. This adds a deep, mellow flavor to your mash.
3. Steam or Boil the Cauliflower. Wash and chop your cauliflower into small florets. Add them to a pot of boiling water or a steamer basket over medium-high heat. Cook for about 10–12 minutes, or until the cauliflower is very tender.
4. Dry the Cauliflower. Drain the cauliflower well and pat it dry with paper towels. Removing excess moisture is key to getting a fluffy, creamy mash instead of a watery one.
5. Blend Until Creamy. Transfer the cauliflower to a food processor or high-powered blender.
6. Add the roasted garlic cloves, Greek yogurt, almond milk, olive oil, salt, and pepper.
7. Blend until smooth and creamy. Adjust seasoning as needed.
8. Serve Warm. Scoop into a bowl, garnish with a drizzle of olive oil, freshly cracked pepper, or a sprinkle of chopped herbs like parsley or chives.

Tips for Making the Best Cauliflower Mashed Potatoes

Follow these helpful tips to ensure your low-carb mashed cauliflower comes out creamy, fluffy, and full of flavor—every single time.

• Use Only the Florets – Stick to the cauliflower florets and avoid using the stems. The florets blend more smoothly, while the stems can make the mash grainy or stringy.
• Drain Well to Avoid a Watery Mash – After steaming or boiling the cauliflower, drain it thoroughly and pat dry with paper towels. Excess water is the most common reason for runny mashed cauliflower, so make sure it’s as dry as possible before blending.
• Roast the Garlic for Better Flavor – Roasting garlic brings out its natural sweetness and richness. This adds incredible depth of flavor to the mash without overpowering it, making the final dish more balanced and savory.
• Use a Food Processor or High-Powered Blender – For ultra-smooth and velvety results, use a food processor. Be sure to scrape down the sides of the bowl frequently so all ingredients are evenly blended.
• Don’t Skip the Fat – Adding a healthy fat like olive oil, butter, or ghee helps create that creamy texture you love in traditional mashed potatoes while giving the cauliflower mash a rich, satisfying mouthfeel.
• Adjust Consistency as Needed – If your mash is too thick, add a splash of unsweetened almond milk or heavy cream a little at a time until you reach your desired consistency.
• Season Generously – Cauliflower has a mild flavor, so be sure to season well with salt, pepper, and garlic. You can also mix in parmesan, chives, or cream cheese for extra flavor.
• Serve Immediately or Reheat Gently – Mashed cauliflower tastes best when served warm. If you need to reheat it, do so over low heat on the stove or in short intervals in the microwave, stirring between each to maintain creaminess.

Serving Ideas for Cauliflower Mashed Potatoes

One of the best parts about this creamy cauliflower mash is how well it pairs with a variety of meals—making it a versatile, low-carb side dish you’ll want to keep on repeat. Whether you’re planning a weeknight dinner or a special occasion, here are some delicious pairing ideas to round out your plate:

• Meatloaf – Serve a generous scoop of cauliflower mashed potatoes alongside juicy, oven-baked meatloaf. The creamy texture complements the hearty flavors of traditional meatloaf beautifully.
• Grilled Salmon Steak – This mash is a great way to add balance to a protein-rich meal like grilled or baked salmon. Add a squeeze of lemon and some fresh herbs for a light and flavorful dinner.
• Mushroom Chicken Thighs – Pair your mashed cauliflower with skillet-seared chicken thighs smothered in a mushroom cream sauce. It’s a comforting, restaurant-worthy combo that’s still low-carb and keto-friendly.
• Crustless Pizza – Enjoy it as a hearty, satisfying side dish with your favorite keto-friendly crustless pizza. It’s perfect for those who want to keep things low-carb but crave that comfort food feel.
• With Steak or Roast Beef – Use this cauliflower mash as a lighter alternative to mashed potatoes for steak night. Add a drizzle of garlic butter or pan sauce to elevate the flavor even more.
• With Sautéed Greens or Roasted Veggies – Make it a vegetarian-friendly plate by serving with garlicky spinach, roasted Brussels sprouts, or steamed broccoli for a wholesome, nutrient-packed meal.

Storing Ideas for Cauliflower Mashed Potatoes

Making a big batch of this creamy cauliflower mash? Here’s how to store leftovers properly to keep them fresh and flavorful:

• Fridge – You can store the leftovers for up to seven days in an airtight container in the fridge.
• Freezer – I don’t recommend freezing the cauliflower mashed potato leftovers because they will change their texture and flavor once you defrost them.

Frequently Asked Questions

More Cauliflower Recipes

• Cauliflower Risotto – ust like traditional risotto, delicious, and easy to make in just 20 minutes.
• Easy Cauliflower Pizza Crust Recipe – Not only this keto pizza crust is a healthier alternative, but it’s also packed with tons of fiber and protein. 

Cauliflower Mashed Potatoes

5 from 1 vote

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Prep time 5 minutes mins

Cook Time 40 minutes mins

Yelds 5 servings

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Description

 

If you're looking for a lighter, low-carb alternative to traditional mashed potatoes, this creamy cauliflower mashed potatoes is your new go-to. Made with just 5 simple ingredients and only 1g net carbs per serving, it’s a comforting side dish that's perfect for keto, low-carb, gluten-free, and diabetic-friendly lifestyles.

Ingredients

 

US CustomaryMetric

 

1x2x3x

• 1 medium head of cauliflower cut into florets
• 1/2 cup greek yogurt
• 1 tbsp almond milk unsweetened
• 1 head of garlic
• 2 tbsp olive oil
• 1/2 tsp sea salt
• 1/4 tsp black pepper

Instructions

 

• Start by preheating your oven at 400F / 200C.
• Roast the garlic wrapped in aluminum foil for 40 minutes or until very soft. (If you are in a hurry, you can replace the roasted garlic with garlic powder)
• Wash and cut the cauliflower florets, then boil them for 10 minutes or until tender.
• Add the cauliflower florets to a clean kitchen towel and squeeze as much moisture as possible.
• Next, add all the ingredients to a food processor and blend until smooth.
• Make sure you scrape the sides if needed and add more or less garlic depending on your taste.
• Serve hot with your favorite toppings.

Nutrition Facts

Amount per serving.

Calories

64kcal

Total Carbs

1g

Net Carbs

Protein

2g

Fat

6g

Fiber

0.1g

Sugar

1g

How do we calculate the nutrition info?

These nutrition facts listed are determined using nutrition information from the USDA Food Database. Our nutrition facts are accurate, but if you are using different products, please make your calculations. Net carb count is calculated by subtracting both fiber and sugar alcohols because they don’t raise blood sugar.

Course Side Dish

Cuisine American

Keyword Cauliflower Mashed Potatoes

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