This cauliflower mashed potatoes recipe is a healthy alternative to traditional mashed potatoes. Its smooth and creamy texture is sure to be a hit with your family. This recipe is perfect for anyone looking for a side dish for those on a keto, low carb or paleo diet. It’s even perfect for those trying to sneak a few extra vegetables into their diet. If you are then this is the recipe for you!
Make sure to check out all the tips below for creating the best mashed cauliflower potatoes. I’ve included lots of tips on getting the best texture, how to save money when making this recipe, how to save time in the kitchen and some easy variations you’ll want to make.
Cauliflower Mashed Potatoes Recipe (Keto, Paleo)
What is mashed cauliflower?
This is simply cauliflower that has been cooked until it’s very soft and fork tender. Then it is mashed or pureed until it has a texture similar to mashed potatoes. Mashed cauliflower is used as a replacement for higher carb mashed potatoes by those following a low carb or keto diet. It’s also used as a lower calorie mashed potato substitute by those who are following a reduced calorie diet.
Is mashed cauliflower keto or paleo?
Depending upon what you add to your mashed cauliflower it can be enjoyed by those on a keto as well as a paleo diet. For those counting carbs there are 35 grams of carbs in a one cup serving of traditional mashed potatoes. A cup of cauliflower mashed potatoes has about 7 grams of net carbs.
Check out the ingredient section below for more information about making ingredient swaps to suit your dietary needs.
Ingredients to make Cauliflower Mashed Potatoes:
- Cauliflower – you can use a large head of cauliflower to make this dish. I’ve also used bags of pre cut cauliflower florets, prepped cauliflower rice and even frozen cauliflower florets to make this dish. They all will work.
Using frozen cauliflower or the bags of florets found in the grocery stores is the easiest way to make this dish since it will save a lot of time in the kitchen (no cutting or chopping needed).
- Cream Cheese – I prefer to use full fat cream cheese. But if you are watching calories you can easily use light or low fat cream cheese in this dish. Cream cheese can be swapped out for about half of the amount of coconut cream if you are looking to keep this recipe paleo.
- Heavy Cream – this helps to add a creamy texture to your mashed cauliflower. Don’t have heavy cream on hand? You can swap this out for sour cream. Looking to keep this paleo? Use coconut milk, almond milk, chicken broth or vegetable broth instead.
- Butter – adds delicious flavor to your mashed cauliflower. Use your favorite type of butter. In place of butter, use ghee or olive oil if you are making this paleo.
- Salt and Black Pepper – add these for flavor to suit your taste. Use your favorite type of salt – sea salt, kosher salt, Himalayan salt, etc.
- Optional – fresh parsley or other fresh herbs to sprinkle on top if desired
How to make Cauliflower Mashed Potatoes:
To microwave fresh cauliflower:
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.
Since every microwave is different start by microwaving the cauliflower for 10 minutes. Check to see if the pieces are soft. If not, microwave in 5 minute increments until all the pieces have become soft and tender.
Drain out any liquid from the cauliflower and follow the directions below to finish making the mashed cauliflower.
To microwave frozen cauliflower:
If using frozen cauliflower florets place them 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.
Since every microwave is different start by microwaving the cauliflower for 10 minutes. Check to see if the pieces are soft. If not, microwave in 5 minute increments until all the pieces have become soft and tender.
Drain out any liquid from the cauliflower and follow the directions below to finish making the mashed cauliflower.
To make cauliflower mashed potatoes:
In a food processor, high-speed blender or using a hand held immersion blender (hand blender), add the pureed or mashed cauliflower, cream cheese, butter and heavy cream. Process until it is smooth and thickened.
You can also use a potato masher to mash your cauliflower. Once it is mashed then stir in the other ingredients.
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.
How to thicken Cauliflower mashed potatoes
To trick to prevent your mashed cauliflower from being thin and soupy is to make sure to drain your cauliflower after cooking and before mashing. Allow the cooked cauliflower to sit for a few minutes in a strainer so any excess water can drain off.
If your cauliflower mashed potatoes are still thin once you’ve mixed the other ingredients in you can thicken them by simmering them in a saucepan over medium heat for several minutes. Stir the mashed cauliflower while cooking. The heat will help evaporate the excess moisture and will help make them thicker.
Can I make cauliflower mashed potatoes from cauliflower rice?
Yes you can. Cauliflower rice is simply cauliflower that has been grated or chopped in a food processor until it is the size of a grain of rice. Cook the cauliflower rice in the microwave or on the stove top until it is soft. Then mash it and follow the remaining recipe steps to add in the other ingredients.
How to store Cauliflower Mashed Potatoes:
Store any leftovers in an airtight container in the refrigerator for 3-5 days.
Can you freeze Cauliflower Mashed Potatoes?
Yes they freeze great!
Make a double or triple batch and freeze some mashed potatoes for future meals. Cauliflower mashed potatoes freeze well.
Place your cauliflower mashed potatoes into a freezer safe container. Store in the freezer for 3 to 6 months. Don’t forget to mark your container with the name of your dish (use freezer tape on the containers) as well as the date.
You can reheat them in the microwave or a saucepan. I prefer to reheat in a saucepan. This way, if the cauliflower is thin, I can simmer it a bit to evaporate the water and make them thicker.
Here are some other keto recipes you may like:
Beef and Chorizo No Bean Chili
Slow Cooker Shredded Chicken and Buffalo Chicken Lettuce Wraps
Try this recipe and love it? Review it by clicking the star rating ⭐⭐⭐⭐⭐ on the recipe card! This helps other readers to find this recipe since the recipe rating will encourage search engines, such as Google, to suggest it to others. This helps support Remake My Plate as we are a reader supported publication.
Low Carb Cauliflower Mashed Potatoes
Ingredients
- 1 1/2 lbs Cauliflower
- 3 ounces Cream Cheese softened
- 4 tablespoons Heavy Whipping Cream
- 1 tablespoon butter
- Salt and Pepper to taste
Instructions
- If using fresh cauliflower remove the outer leaves and break the head up into florets, place into a microwave safe bowl and add 2 or 3 tablespoons of water. Then follow microwaving directions below.1 1/2 lbs Cauliflower
- If using frozen cauliflower place it into a microwave safe bowl and add 2 or 3 tablespoons of water. Then follow microwaving directions below.
To Microwave Cauliflower
- Since every microwave is different start by microwaving the cauliflower for 10 minutes. 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.
- Remove the cauliflower and drain off any water present.
- In a food processor or blender add the cauliflower, cream cheese, butter and heavy cream. Process until it is smooth and thickened.3 ounces Cream Cheese, 4 tablespoons Heavy Whipping Cream, 1 tablespoon butter
- 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.Salt and Pepper to taste
Notes
Nutrition
Want to get new recipes sent directly to your inbox? Then subscribe to our newsletter (see below) and be the first to know when we post a new recipe as well as get weekly shopping, cooking and meal planning tips. Follow me on Pinterest where you can find links to our recipes as well as other recipes you and your family will enjoy.
This post may contain affiliate links. Please see our disclosure policy. If you click on the banner below you will be taken directly to my Etsy shop to see the digital items currently listed.
