Low Carb Cauliflower Mashed Potatoes

Once people hear you try to avoid eating things such as potatoes, rice and bread the first thing they ask is “don’t you miss them?” Then they immediately say that they could never give any of those things up. Personally I think the key to not missing certain items is to find another food that works in its place. Sometimes a replacement can be found quickly and other times it takes a while. Mashed potatoes were pretty easy to replace especially when you use this low carb faux cauliflower mashed potato recipe.

Low Carb Cauliflower Mashed Potatoes


Low Carb Cauliflower Mashed Potatoes
Serves: 8
Use low fat cream cheese if desired.
  • 1 to 1½ lbs of frozen cauliflower or 1 medium to large head of fresh cauliflower
  • 3 ounces of cream cheese, softened
  • 2 to 4 tablespoons of heavy cream
  • 1 tablespoon butter
  • salt and pepper to taste
  1. If using fresh cauliflower remove the outer leaves and break the head up into florets and place into a microwave safe bowl and add 2 or 3 tablespoons of water.
  2. If using frozen cauliflower place it into a microwave safe bowl and add 2 or 3 tablespoons of water. Since every microwave is different start by microwaving the cauliflower for 10 minutes.
  3. Check to see if the pieces are soft. If not, microwave in 5 minute increments until all the pieces have become soft and tender. If you do not want to use the microwave then steam the cauliflower for approximately 20 to 25 minutes until soft.
  4. Remove the cauliflower and drain off any water present. In a food processor or blender add the cauliflower, cream cheese, butter and 2 tablespoons of heavy cream. Process until it is smooth and thickened. If the mixture is too thick add an additional 1 to 2 tablespoons of heavy cream and continue to process. Add salt and pepper to taste.
Nutrition Information
Calories: 75 Fat: 4.7 Carbohydrates: 6.3 Fiber: 2.6 Protein: 3.3

One of my favorite ways to use cauliflower mashed potatoes is to make Shepherds Pie. Make your ground beef base, mix it with your favorite gravy, add some low carb vegetables and bake in the oven for about 15 to 20 minutes. Remove from the oven and top with the cauliflower mashed potatoes and return it to the oven to bake for another 15 minutes. Remove from the oven, cool and serve.

Cauliflower mashed potatoes is one of my favorite high carb food replacements. Have you replaced a favorite high carb food with a low or lower carb version? Leave a comment and let others know what worked for you.

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