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Low-Carb Cauliflower Mashed Potatoes

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.

Categories Clean Eating. Gluten-Free, Food Processor, Healthy, Low Carb, Vegan, Vegetarian
Difficulty Easy
Keyword cauliflower mashed potatoes, cauliflower mashed potatoes recipe, cauliflower potatoes
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Calories 103 kcal
Author Lacey Baier

Ingredients

  • 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

Instructions

  1. Heat a large stock pot (with steamer attachment) over high heat until boiling.
  2. 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.)
  3. 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.
  4. 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).
  5. Serve hot. Garnish with fresh chives or whatever you like on your mashed potatoes.

Recipe Video

Recipe Notes

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.

Nutrition Facts
Low-Carb Cauliflower Mashed Potatoes
Amount Per Serving (1 cup)
Calories 103 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1.8g9%
Cholesterol 6.6mg2%
Sodium 419.2mg17%
Carbohydrates 13.9g5%
Fiber 3.4g14%
Sugar 3.2g4%
Protein 7.5g15%
Vitamin A 100IU2%
Vitamin C 104.8mg127%
Calcium 180mg18%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.