Cauliflower Mashed Potatoes

You won’t miss potatoes when you try these garlicky buttery Keto Cauliflower Mashed Potatoes! They’re just like regular mashed potatoes: extra creamy and comforting. Perfect for weeknight dinners or family meals, these cauliflower mashed potatoes are delicious!

I love substituting starchy carbs for cauliflower. It works so well! Try my Cauliflower Fried Rice the next time you whip up an Asian meal, and my Mexican Cauliflower Rice is perfect for a low-carb Taco Tuesday!

keto cauliflower mashed potatoes in a white bowl with a spoon.

Keto Cauliflower Mashed Potatoes

Mashed potatoes are the ultimate comfort food. But what happens when you switch to a keto diet? How do you get that same level of comfort without all of the carbs? Keto Cauliflower Mashed Potatoes! There are no potatoes in this recipe, and the result is surprisingly similar to regular mashed potatoes, you could almost fool me.

This Cauliflower Mashed Potato recipe is loaded with garlic, butter, sour cream, and parmesan cheese. It is creamy, tangy, garlic-buttery, and extra cozy. You’ll definitely be going for seconds!

Mashed Cauliflower is perfect for weeknight dinners. It goes really well with link sausages for a keto-friendly Bangers and Mash, and you can top a Shepherd’s Pie with it instead of potatoes. What’s more, cauliflower has far fewer calories than potatoes, meaning you can really load up your plate without worrying about your waistline.

I love making this Garlic Mashed Cauliflower recipe instead of mashed potatoes for family dinners and holiday celebrations. It can suit so many diets, and family members who are trying to stick to a low-carb diet really appreciate it!

Ingredients for Garlic Mashed Cauliflower

  • Cauliflower: I use one whole head of cauliflower in this recipe, and it’s prepared just like potatoes would be. If you’re not a fan of cauliflower, broccoli is an excellent substitute.
  • Garlic: Garlic adds so much flavor to this recipe! Nothing beats garlicky mashed potatoes, and these cauliflower mashed potatoes taste just like the regular version.
  • Parmesan Cheese: Parmesan brings this keto side dish a delicious tang. I recommend using freshly grated parmesan instead of pre-grated or powder.
  • Butter: Is it mash if there is no butter? There simply must be butter in mashed cauliflower for flavor and richness!
  • Sour Cream: To make this Garlic Mashed Cauliflower really creamy, I added sour cream. I prefer it to milk or regular cream as it’s extra thick. Unlike regular mashed potatoes, cauliflower retains a lot of water which can make the Cauliflower Mashed Potatoes a little thin, especially if you add milk.
  • Seasoning: Salt and pepper bring out all of the other flavors and create the perfect balance.

keto cauliflower mashed potatoes in a white bowl with a spoon.

How to make Cauliflower Mashed Potatoes

  • Cook the cauliflower: Bring a large pot of salted water to a boil. Add in cauliflower florets and boil for 10 minutes or until cauliflower is tender. Drain it and set it aside.

draining boiled cauliflower

  • Make melted garlic butter: Add butter and garlic to the pot the cauliflower was cooked in. Cook for 1-2 minutes or until the butter is melted and the garlic is slightly golden brown and fragrant.

garlic and butter in a steel pot

  • Add to the food processor: Add the steamed cauliflower to a food processor with the blade attachment.

cauliflower in a food processor

  • Add the rest of the ingredients and blend: Add in the garlic, sour cream, and parmesan cheese. Puree for 2-3 minutes or until the mixture is smooth, creamy, and lump-free.

all of the ingredients in a food processor

  • Season and serve: Season with salt and pepper to taste. Serve immediately and enjoy!

cauliflower puree in a food processor sprinkled with pepper

Tips for Success

  • Cut the cauliflower florets evenly: Before boiling them. This helps them cook consistently and faster than just boiling large pieces of cauliflower.
  • Drain all of your liquid: Make sure the cauliflower is fully drained before adding it to the food processor. I let them sit in the colander for at least a minute and give them a couple of good shakes to make sure all of the water has drained.
  • Don’t over-salt: Unlike potatoes, cauliflower doesn’t absorb the salt so it’s best to use less or these keto cauliflower mashed potatoes will taste too salty!
  • Don’t add milk: It’ll make the cauliflower puree really liquidy. Instead, use sour cream, greek yogurt, or even cream cheese.

Storage, Freezing & Reheating

  • Store: In an airtight container in the refrigerator for up to 4 days.
  • Freeze: In an airtight container or freezer bag for up to 4 months. Thaw completely before reheating.
  • Reheat: In a pot on the stove or in a microwave until the keto cauliflower mashed potatoes are heated through.

Frequently Asked Questions

  • I’m not a huge fan of cauliflower. What can I use instead? Instead of cauliflower, broccoli is the best substitute for this recipe. It keeps it keto-friendly and broccoli is very similar to cauliflower as they are in the same family: Brassicaceae which also includes cabbage and brussels sprouts.
  • I don’t have a food processor. What can I use instead? A hand blender works really well for this recipe, or you could try a potato masher, but I find the texture is much better as a puree.
  • Can I substitute the sour cream? Yes! You can use greek yogurt or cream cheese instead.
  • How can I make this vegan? To make this keto cauliflower mashed potatoes recipe vegan, use plant-based butter and dairy-free sour cream or cream cheese.

What to serve with Keto Cauliflower Mashed Potatoes

Here are some low carb dinner recipes that go really well with keto cauliflower mashed potatoes:

keto cauliflower mashed potatoes in a white bowl with a spoon.

More keto-friendly recipes you will love

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Cauliflower Mashed Potatoes

Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4 as a side dish

You won't miss potatoes when you try these garlicky buttery Keto Cauliflower Mashed Potatoes! They're just like regular mashed potatoes: extra creamy and comforting. Perfect for weeknight dinners or family meals, these cauliflower mashed potatoes are delicious!

Ingredients

  • 1 head cauliflower, cut into large florets
  • 3 cloves garlic, minced
  • 2 tbsp grated parmesan cheese
  • 2 tbsp unsalted butter
  • 4 tbsp sour cream
  • salt and pepper

Instructions

Images:
  • Bring a large pot of salted water to a boil.
    Add in cauliflower florets and boil for 10 minutes or until cauliflower is tender. Drain and set aside.
  • Add butter and garlic to the pot the cauliflower was cooked in. Cook for 1-2 minutes or until the butter is melted and the garlic is slightly golden brown and fragrant.
  • Add the steamed cauliflower to a food processor with the blade attachment.
    Add in the garlic, sour cream and parmesan cheese. Puree for 2-3 minutes or until the mixture is smooth, creamy and lump free.
  • Season with salt and pepper to taste. Serve immediately and enjoy!
Nutrition Facts
Cauliflower Mashed Potatoes
Amount Per Serving
Calories 124 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 5g31%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 24mg8%
Sodium 92mg4%
Potassium 460mg13%
Carbohydrates 9g3%
Fiber 3g13%
Sugar 3g3%
Protein 4g8%
Vitamin A 272IU5%
Vitamin C 70mg85%
Calcium 72mg7%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Side Dish
Cuisine: American
Keyword: Cauliflower, Healthy, Low carb recipes, Mashed Potatoes