Best Creamy Cauliflower Mashed Potatoes

by Joanna
Published: Updated: 1 comment

Made with only 5 ingredients and just 1g net carbs per serving, this creamy and delicious cauliflower mashed potatoes is a delicious side dish, rich in vitamins and low in carbohydrates, that pairs great with many main dishes.

Cauliflower Mashed Potatoes

It’s a healthy side dish recipe that can successfully replace regular mashed potatoes. Trust me when I tell you that even people who can’t stand vegetables will love this recipe.

This healthy cauliflower mashed potatoes can be served as a side dish with any steak or other dishes based on meat or fish at festive and regular everyday meals. So this recipe is great for those who want to avoid the consumption of carbohydrates but crave some classic mashed potatoes.

Cauliflower is one of my favorite keto vegetables because it’s super versatile. It can be used to make many delicious keto-friendly cauliflower recipes, like cauliflower risotto and cauliflower pizza crust. This is why I love vegetables: you can make some exciting recipes that will impress even the kids.

Is Cauliflower Keto-Friendly?

Yes, cauliflower it’s great to include in a keto diet. It is used to replace meals high in carbohydrates like rice and potatoes because it’s low in carbohydrates.

Carbs In Cauliflower

100g of cauliflower has the following nutrition values:

  • 5 g carbohydrates
  • 2 g dietary fiber
  • 3 g net carbs
  • 25 calories
  • 2 g protein

Why Are You Going To Love This Recipe

  • It’s a great substitute for the classic mashed potatoes.
  • It can be made ahead of time.
  • It’s extremely easy to make.
  • Made from naturally low-carb ingredients.
  • Contain only 1g net carbs per serving.
Cauliflower Mashed Potatoes

Ingredients For This Cauliflower Mashed Potatoes

You will need only 5 easy-to-find ingredients to create this delicious recipe that will pair perfectly with many dishes. Here is everything you will need:

  • Cauliflower – use about one medium head of cauliflower, cut into tiny, bite-sized florets.
  • Greek Yogurt – adds extra creaminess to the cauliflower mashed potatoes.
  • Almond Milk – feel free to replace it with any other type of milk.
  • Garlic – use fresh garlic for this recipe to get an intense flavor.
  • Olive Oil – if you don’t have olive oil in your kitchen, you can replace it with avocado oil.
  • Salt&Pepper – to taste. Feel free to add your favorite seasonings, like garlic powder or dried herbs.

How To Make This Delicious Cauliflower Mashed Potatoes

You will love this recipe once you see how easy it is to prepare and how delicious it tastes. Here is everything you have to do:

  1. Preheat your oven to 400F / 200C.
  2. Cover the garlic head with aluminum foil and bake for 40 minutes until soft and tender.
  3. Wash your cauliflower and cut the cauliflower florets. Add them to a pot filled with water over medium-high heat and simmer for about 10 minutes or until tender.
  4. Remove the cauliflower florets from the water and pat them dry.
  5. Now you can add all the ingredients to a food processor and blend until fluffy and creamy.

Tips For Making The Best Cauliflower Mashed Potatoes

  • Constantly scrape the food processor bowl’s edges to blend everything well.
  • Use only the cauliflower florets, not the stems, to achieve the ideal texture! Leave out the stems since they will make the texture more gritty.
  • Ensure you drain all the liquid before blending the cauliflower because otherwise, the mashed cauliflower will become runny.
Cauliflower Mashed Potatoes

Serving Ideas

Another great thing about this recipe is that it pairs perfectly with many recipes. Here are some great ideas:

Storing Ideas

  • 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

Can I Make This Cauliflower Mashed Potatoes Without a Food Processor?

Sure, if you don’t have a food processor, you can make this cauliflower mashed potatoes by using a blender or a hand mixer.

Can I Make A Vegan Cauliflower Mashed Potatoes?

Sure, if you want to make a vegan version of cauliflower mashed potatoes by replacing the greek yogurt with coconut cream.

Why Should We Consume Cauliflower?

Cauliflower is a tasty and healthy vegetable that can be cooked in many different ways turning a regular recipe into a real culinary delicacy.

Can I This Cauliflower Mashed Potatoes With Frozen Cauliflower?

Sure, you can make this recipe by using frozen cauliflower florets. Just make sure that you drain it extremely well.

More Cauliflower Recipes

Cauliflower Mashed Potatoes

Cauliflower Mashed Potatoes

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Prep time 5 minutes
Cook Time 40 minutes
Yelds 5 servings


Made with only 5 ingredients and just 1g net carbs per serving, this creamy and delicious cauliflower mashed potatoes is a delicious side dish, rich in vitamins and low in carbohydrates, that pairs great with many main dishes.


  • 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


  • 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.
Total Carbs
Net Carbs

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
Tried this recipe?Mention @MyketoPlate_ or tag #MyKetoPlate!

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Recipe Rating

1 comment

Gigi November 30, 2022 - 7:00 pm

I absolutely loved the Cauliflower Mash. This is the best recipe I’ve ever tried it was thick creamy and look just like mashed potatoes. I don’t like Greek yogurt but I chose to follow the recipe to the tee and it actually gave the cauliflower mash a great taste. I’m eating it now for lunch and it tastes much much better the next day. Thank you for sharing. I can’t wait to make some more this weekend.


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