The Best Low-Carb Cauliflower Mash — Recipe

Cauliflower is a cruciferous vegetable that has been largely pushed aside as a “non-nutrient” and a “no-no” for keto and low-carb diets. Why? Well, it’s not that cauliflower is a bad thing. Far from it. Cauliflower is a great source of vitamin C, potassium, protein, fiber, and B vitamins. Cauliflower is also a great fat and carb-burner. But many simply can’t stomach the taste.

Are you tired of eating the same old, carb-laden cauliflower mash routine? Are you ready to try something new? Well, you’re in luck, because this tasty recipe uses cauliflower in a whole new way: to make a cauliflower mash that tastes just like mashed potatoes, but is much lower in carbs!

Cauliflower mash is a delicious and easy side dish for any meal. It is low in carbohydrates and rich in cauliflower. This cheddar-free cauliflower mash is the perfect side dish for your next meal.. Read more about roasted cauliflower mash keto and let us know what you think.


Cauliflower mash with reduced carbs



The texture is light and fluffy. Creamy. Buttery. This low-carb favorite has a silky texture and a wonderful flavor. It goes well with almost everything and has a similar flavor to mashed potatoes. So relax and enjoy yourself!




  1. Cauliflower should be cut into florets.

  2. Over high heat, bring a saucepan of lightly salted water to a boil. Add the cauliflower and cook for a few minutes, just long enough for the florets to be cooked but still firm. In a colander, strain the cauliflower and discard the water.

  3. Add the cauliflower, along with the other ingredients, to a food processor and pulse until a smooth and creamy consistency is achieved. An immersion blender may also be used.

  4. Season with salt and pepper to taste. If desired, add additional olive oil or butter.


I’ve probably never been as excited as I am now about a kitchen tool. I’ve made a few low carb mashups in my time, but this one’s got a whole lot of potential. Not only will it make cauliflower mash (aka “potatoes”), but it will also mash up everything else you could possibly think of. You can literally mash up anything with this tool, from soup to mashed cauliflower. Heck, I’m excited just thinking about it. It’s like a little miracle in a toolbox.. Read more about keto cauliflower mashed potatoes with heavy whipping cream and let us know what you think.

Frequently Asked Questions

How many carbs is in mashed cauliflower?

There are 4.5 grams of carbs in a cup of mashed cauliflower, which is about 1/2 a cup.

Is mashed cauliflower healthier than mashed potatoes?

Mashed cauliflower is healthier than mashed potatoes.

How do you make mashed cauliflower less watery?

You can add in some breadcrumbs or flour to help thicken the cauliflower.

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Una is a food website blogger motivated by her love of cooking and her passion for exploring the connection between food and culture. With an enthusiasm for creating recipes that are simple, seasonal, and international, she has been able to connect with people around the world through her website. Una's recipes are inspired by her travels across Mexico, Portugal, India, Thailand, Australia and China. In each of these countries she has experienced local dishes while learning about the culture as well as gaining insight into how food can be used as a bridge between different cultures. Her recipes are often creative combinations of traditional ingredients from various different cuisines blended together to create something new.