Just use this Cauliflower Mashed Potatoes recipe in place of your regular mashed potatoes for an easy, healthy, and very flavorful low-carb alternative! This recipe is clean, keto, paleo, low-carb, gluten-free, and easily altered for vegan and vegetarian diets.
For the LONGEST time, I had seen different bloggers share their mashed cauliflower recipes and talk how they tasted just like real mashed potatoes.
Honestly, I never really believed them.
I mean — we’re talking about MASHED POTATOES here. Smooth, heavy, delightfully creamy mashed potatoes.
And with mashed cauliflower, instead? No way.
But I kept seeing more and more people rave about them.
Could it actually be true?
Well, much to my surprise, it was true!
Mashed cauliflower really does nicely replace mashed potatoes.
Are they exactly the same?
No, they’re not identical. But they are definitely good enough as a stand-in. And they are so tasty.
If, like me, you have been weary about trying mashed cauliflower potatoes, I hope I can help convince you to finally go for it.
How To Make Mashed Potatoes Healthy
Mashed potatoes aren’t typically high on the “healthy foods” lists for a number of reasons. Typically, they’ve been bathed in butter, and have lots of salt, cream, and butter added to make them creamy and thick. In order to make them healthier, I did some easy healthier ingredient replacements, like the following:
- replaced white potatoes with cauliflower (which provides more fiber and protein for less calories)
- reduced the amount of salt in the recipe
- removed any cream, sour cream, or cream cheese
- reduced the amount of parmesan cheese
- replaced cream with almond milk
These changes all help to make this mashed potato alternative healthier without sacrificing the flavor or texture. Because the whole point of mashed potatoes is the dense, luscious, thick texture!
How To Make Cauliflower Mashed Potatoes Creamy
Okay, okay…we all know and love creamy mashed potatoes, but can you make mashed cauliflower creamy, too? Yes, you most certainly can! Here are some tips for how to make mashed cauliflower creamy, just like you love your mashed potatoes.
- Add 1-2 tablespoons of plain full fat greek yogurt. This will help to make them creamier and also a little heavier, if that’s how you prefer your texture.
- Let the cauliflower cool down a bit after it’s done steaming. By doing so, the cauliflower will dry out a little as it cools, which makes it much easier to get a good texture on the mash.
- Add just a little organic half and half (I only use this brand) for a slightly creamier texture.
To make creamy cauliflower mashed potatoes thinner, you can just add a little more unsweetened almond milk and then process again to mix it through.
How To Make Cauliflower Mashed Potatoes Thicker
Fortunately, if you really like your cauliflower mashed potatoes to be thick and hearty, there are some easy methods to make it happen, including:
- Add in plain greek full-fat yogurt, which will add texture, flavor, and thickness.
- Use a hand potato masher, not a food processor for more texture (a food processor will make it more smooth)
- Add in a couple actual potatoes to help thicken, but keep the majority of the cauliflower mash.
- Add a little more grated parmesan cheese for more binding.
- Reduce the amount of almond milk being used.
- Allow the cauliflower to cool before blending to get more texture and thickness.
How To Make Cauliflower Mashed Potatoes Thinner
To make these creamy cauliflower mashed potatoes thinner, you can just add a little more unsweetened almond milk and then process again to mix it through.
Is Cauliflower Better (Healthier) Than Potatoes?
In a nutshell, yes, cauliflower is much healthier than potatoes. BUT that doesn’t mean potatoes aren’t healthy. Let’s compare the health benefits and nutrition from both cauliflower and potatoes to determine which is healthier to use in your mashed potatoes. Compared to potatoes, cauliflower is…
- lower in calories (134 calories for potatoes compared to the 28 calories for cauliflower in a single serving);
- lower in carbs;
- higher in fiber;
- higher in antioxidants;
- a greater source of minerals;
- a greater source of vitamins.
On the other hand, potatoes contain decent amounts of fiber, vitamins, and minerals (just different than the ones found in cauliflower) but they ALSO contain more carbs and calories, too. That means cauliflower wins on the paleo, keto, and low carb front, too.
How To Make Cauliflower Mashed Potatoes Vegan
The only non-vegan ingredient in this cauliflower mashed potatoes recipe is parmesan cheese. To make these cauliflower mashed potatoes vegan, all you would need to do is replace the parmesan cheese with nutritional yeast or just omit entirely.
You’ll likely need to add a touch more sea salt if you choose to remove it altogether, since the parmesan adds some saltiness.
Are These Cauliflower Mashed Potatoes Paleo?
The only non-vegan ingredient in this cauliflower mashed potatoes recipe is parmesan cheese. To make these cauliflower mashed potatoes vegan, all you would need to do is replace the parmesan cheese with nutritional yeast or just omit entirely.
Are These Cauliflower Mashed Potatoes Keto?
Fortunately, cauliflower is a very keto-friendly vegetable because it is so low in carbs, especially when compared to potatoes. That means this recipe for cauliflower mashed potatoes is keto and would even benefit from a slab of organic unsalted, grass-fed butter on top. Feel free to add a little more parmesan cheese in as well.
What Goes with Cauliflower Mashed Potatoes?
While these cauliflower mashed potatoes are tasty, they are best when enjoyed with other foods. Here are my favorite recipes to serve with cauliflower mashed potatoes:
More Low-Carb Recipes Using Cauliflower
For more great low-carb cauliflower recipes, check out:
- Cauliflower Hash Browns
- Loaded Cauliflower Tots
- Cauliflower Pizza Crust
- 25-Minute Cauliflower Fried Rice
- Spicy Cauliflower Burgers
Just use this Cauliflower Mashed Potatoes recipe in place of your regular mashed potatoes for an easy, healthy, and very flavorful low-carb alternative! This recipe is clean, keto, paleo, low-carb, gluten-free, and easily altered for vegan and vegetarian diets.
- 1 medium head of cauliflower, broken into florets
- 3 cloves garlic, peeled
- 1 tbsp unsweetened almond milk (or milk of choice)
- 1/3 cup parmesan cheese, grated (omit if vegan or use nutritional yeast)
- 1/2 tsp sea salt
- 1/4 tsp ground black pepper
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Heat a large stock pot (with steamer attachment) over high heat until boiling.
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Add the cauliflower and garlic cloves to a steaming basket and place over boiling water. Cover and steam until cauliflower is soft when poked with a fork, about 6-8 minutes. (Tip: If you let the cauliflower cool down a bit after it’s done steaming, it’ll dry out a bit, which makes it much easier to get a good texture on the mash. It also lets you add other flavorful liquids to balance out the moisture content.)
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Add the steamed cauliflower and garlic to a food processor (or, if you'd prefer, mix in a large bowl with an immersion blender or a potato masher). Add the parmesan, salt, and pepper.
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Pulse the food processor until all contents are mostly smooth. You want some texture here, but not a lot. You may need to scrape the sides of the blender or to move around the cauliflower to make sure it all gets mashed. Use the almond milk, tbsp. by tbsp., as needed to bring the mixture together. Try not to use too much as this will cause the mixture to get soupy. You want to keep it as thick as possible (like mashed potatoes).
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Serve hot. Garnish with fresh chives or whatever you like on your mashed potatoes.
Recipe Video
Tip: If you let the cauliflower cool down a bit after it’s done steaming, it’ll dry out a bit, which makes it much easier to get a good texture on the mash. It also lets you add other flavorful liquids to balance out the moisture content.
To make creamy cauliflower mashed potatoes thinner, you can just add a little more unsweetened almond milk and then process again to mix it through.
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Awesome post.
Awesome recipe; I’ll try it. Is it feasible to include a figure in the recipe?
Best Recipe and I would recommend to steam the garlic. Overall, love this
Regards:
Stacy Miller
do you think you could use frozen cauliflower florets instead of fresh cauliflower?
Hello Elkie, thank you for your question! I’m Lacey’s blog moderator and can help you with this. So I just consulted with her and, good news: you CAN use frozen cauliflower! What you’ll want to pay extra attention to is the amount of time you steam it. Adjust the time as needed to make sure the cauliflower is tender (frozen will actually be tender faster, as it was cooked a little before freezing). I hope this helps and please let us know how it goes! -Jen
Great cooking tips, Thank you)
Agreed , its very yummy.
Great
Just made this and followed everything. Skeptical at first, but when I see the steamed cauliflower, I know this will work. Added half tbsp more of almond milk but otherwise it’s delicious!
Can’t wait to try this! Can this keep in the fridge for 4-5 days?
Yep, that’s about the exact time it will keep – just make sure you’re using a meal prep container that is air-tight.
Very good recipe, except our garlic cloves must have been too big because with 3 raw cloves we were breathing, sweating, and living garlic for the next week. Our neighbors are donating mints and air fresheners.
Ohhhhh, you’re supposed to steam the garlic! Note: do not make this dish with raw garlic or you’ll be elevators and other confined spaces.
YES, you steam the garlic along with the cauliflower. That makes more sense why it was so strong!
LOL well that’s not what you want! 🙂
so I made this and it was great! one thing i didnt add was the cheese, and i added some sour cream. The mash ended up having a sweet taste which I didnt like. Does anyone know why? I add the same seasonings to regular mashed potato and doesnt have the same taste.
Hey Susana, that is so strange about it having a sweet flavor, especially after adding in sour cream. I’m guessing the cauliflower was just particularly sweet for some reason?
I use unsweetened soymilk as it has a more nuetral taste. Almond milk does have a slightly sweet taste. In my opinion. 😃
That’s fine, Shawna – use any milk you please 🙂
I was also a skeptic when comes to cauliflower”mashed potatoes.” Stumbled onto your recipe and decided to try it tonight since I have all the ingredients on hand. I’m happy to report that this dish was a big hit with my diabetic husband! I love how simple it was to make with so just 6 ingredients. I added 2tbs of Greek yogurt to make it creamier and used garlic powder instead. Hubby loves it so much he already requested that I make it again SOON! 😁
Awesome, I’m so glad it was a hit and you and your hubbie enjoyed it!
I was also a skeptic when comes to cauliflower”mashed potatoes.” Stumbled onto your recipe and decided to try it tonight since I have all the ingredients on hand. I’m happy to report that this dish was a big hit with my diabetic husband! I love how simple it was to make with so just 6 ingredients. I added 2tbs of Greek yogurt to make it creamier and used garlic powder instead. Hubby loves it so much he already requested that I make it again SOON! 😁
I never thought of mixing potatoes and cauliflower, thank you for this recipe as it gave me inspiration to cook more veggies for my children!
Delicious! I did not have a food processor so I used my cake mixer in a tall, plastic storage container and it worked just fine! (A mixing bowl wouldn’t work – it flew everywhere!). Quite a hit with my gluten free, carb free, guests!
Re: cauliflower mashed potatoes:
If substituting nutritional yeast for is the same amount
Amount as parm cheese?
This is soo unique! This might be the way to feed the kids some cauliflower lol!
Right?? It’s a whole new way to eat your veggies! 🙂
Hello,Lacey Baier i have read about you. I appreciate you work. I twatched you on youtube. Wish you good time.
Thanks so much for your support, Brett!
Made a mistake in my first reply, sorry … Cauliflower is indeed a very low GI food, but NOT “ZERO” — don’t quite know where I got that little bit of misinformation, but wanted to correct it. Cauliflower is about 15 GI.
I appreciate the correction, Lizzie!
Was looking around for a good “base” for Coq au Vin …. and needed something with a low glycemic index. Bingo! Cauliflower rates “zero” on the GI scale, a good thing. Thanks for the recipe.
This combo sounds soooooo yummy!
I made these tonight and they got a 3/4 thumbs up from my husband. He was diagnosed with Type 2 Diabetes this last year, and that’s a pretty good sign from him. I will be making these again.
Things I did differently: I don’t have a big steamer pot, but I do have a microwave steamer pot from pampered chef. It worked like a charm! I didn’t steam the garlic. I used garlic powder and added onion powder and a pinch of salt and pepper. I did add about 2 TBSP of margarine and I used 1% milk because my husband doesn’t like almond milk.
These were much easier to make than I thought they would be. I’ll be doing this again.
AWESOME! That’s progress right there 😉 So glad it turned out well and easier than you thought.
Luckily, this recipe for Garlic Parmesan Cauliflower Mashed Potatoes is one which thankfully won t contribute to my need for Thanksgiving pants.
lol, ahh the Thanksgiving pants 😉
This is really good! I too have heard of it for years, but could not believe that cauliflower could substitute for potatoes in any meaningful way. And I too got interested right about when I had to let go of potatoes in my diet (Waaaahhhhh! Much protest!!!). I agree that is not identical to mashed potatoes, but as substitutes go, it’s excellent. This dish will happen a lot at my house.
Yay for finally being open to trying new things! Lol. So glad you like them, too. I’m right there with ya on the protest 😉
Loved the recipe! As I read the nutritional facts I noticed that the sodium is 419.2 – any suggestions on how to make it low sodium?
Thank you
Why do you cook the califlower in the microwave… it should dry out faster
I hadn’t considered cooking it in the microwave, but thank you for the suggestion.
Hi, Great recipe, I will give it a try, would it be possible to add a calorie count to the recipe?
Hi Donna! I’m planning to add nutritional info soon but, unfortunately, it’s not yet available. Thanks for the feedback.
Just a tip: If you let the cauliflower cool down a bit after it’s done steaming it’ll dry out a bit, which makes it much easier to get a good texture on the mash (in my experience). It also lets you add other flavourful liquids to balance out the moisture content.
Awesome! Thanks for the tip. I’ll add it to the recipe 🙂