• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Confessions of a Grocery Addict logo
  • Home
  • Recipe Categories
  • About Me
  • Blog Writing Services
  • Subscribe!
  • The Food Justice Library
  • Latest Food & Grocery News
  • Contact
  • Privacy & Accessibility
  • Nav Social Menu

    Click to Share and Save

menu icon
go to homepage
  • Home
  • Recipe Categories
  • About Me
  • Blog Writing Services
  • Subscribe!
  • The Food Justice Library
  • Latest Food & Grocery News
  • Contact
  • Privacy & Accessibility
subscribe
search icon
Homepage link
  • Home
  • Recipe Categories
  • About Me
  • Blog Writing Services
  • Subscribe!
  • The Food Justice Library
  • Latest Food & Grocery News
  • Contact
  • Privacy & Accessibility
×

Home » Side Dish

Low Carb Mashed Cauliflower

Published: Jan 6, 2021 · Modified: May 23, 2021 by Ash, The Grocery Addict · This post may contain affiliate links ·

Jump to Recipe Print Recipe

If you're looking for a creamy, delicious, low-carb substitute for mashed potatoes, look no further than this recipe for Mashed Cauliflower. Serve it alongside your favorite meal for a perfect replacement of your favorite form of spuds. See? Eating keto doesn't have to be so bad!

Look, if you're someone who lives for comfort foods, I feel you. And if the top of your comfort food list happens to be mashed potatoes, I'm here for it. Heck, I wanted to have a mashed potato bar at my wedding! But if you're doing the whole low-carb thing for health or other reasons, don't you fret. This recipe for Mashed Cauliflower is a low carb swap that isn't painful at all.

Table of contents

  • A Simple Swap for Health
  • How to Make Mashed Cauliflower
  • Frequently Asked Questions
  • Need more healthy food inspiration? Check out these other recipes:

A Simple Swap for Health

Joe and I have done our fair share of low carb dieting since we met. In fact, we did about a three month stint of keto going into our wedding. Honestly, it wasn't too difficult as soon as we got into the swing of things. Recently, my mother-in-law Linda started her own low-carb journey, and she asked us for some help getting started.

One of the first things I wanted to show her was that just because she was aiming for foods that were lower in simple carbohydrates than she was used to didn't mean that she had to give up on all the foods she has loved her whole life. Instead, making some simple swaps meant that she could eat healthy and familiar meals at the same time.

In an attempt to break her into the low carb lifestyle, I aimed for meal prepping a week of dinners that would fall into the "comfort food" category. This low-carb Mashed Cauliflower recipe immediately became one Linda's favorites, and she has requested that I make her a big batch every week that she has been on her diet.

How to Make Mashed Cauliflower

This recipe is quick and easy, requiring just a sheet pan and a high powered blender or food processor.

TIP: I personally prefer to buy my cauliflower from Costco, where 3 pounds of it is just $4.99. I also love that it is already cut into florets and I'm not being charged for the leaves. When I bought three heads of cauliflower from Aldi, they were each $3.50, required butchering and yielded the same amount as one bag from Costco for twice the price.

Preheat your oven to 450F. Line a sheet pan with parchment or Silpat to make for quick clean up. Dump your cauliflower florets onto the pan, drizzle with a few glugs of olive oil and season with some Johnny's Garlic Seasoning and Spread. Get in there with your hands and toss everything together.

bottle of Johnny's garlic spread and seasoning mix

TIP: I love Johnny's seasoning mix. It's awesome for making literally any roasted veggies taste more delicious. I use it to make quick and dirty garlic bread. It makes boxed mac and cheese taste like something more adult. In short, it's awesome. If you don't want to purchase it, you can sub in some garlic salt, but it won't be quite as delicious.

Spread the cauliflower out in a single layer on your baking sheet. Do your best not to overcrowd the pan, as it will cause the cauliflower to steam more than roast. We want all that good charred, caramelized goodness!

Roast for about 10 minutes, shake the pan (or flip pieces with a spatula) and return to the oven. Roast another 10 minutes, until easily pricked by a fork. Remove from the oven.

Fill your blender about ¾ full with roasted cauliflower, working in batches if necessary. Add about 2 tablespoons of butter and about ¼ cup of cream for every batch. Blend until creamy and thick, similar to mashed potatoes, using the plunger if necessary.

TIP: Is your blender blade getting stuck? Add small amounts of cream at a time to help loosen the mixture. You don't want it to become too loose, so just add about a tablespoon at a time. If the blade can move and the contents of the blender are in action, you don't need to add anymore cream.

Once the "mashed" cauliflower is a consistency you like, taste it. Season with salt, pepper and more of Johnny's seasoning as needed. Serve hot in place of mashed potatoes. Enjoy!!

Frequently Asked Questions

How should I serve mashed cauliflower?

You can serve mashed cauliflower as you would mashed potatoes. Simply swap one for the other. It's great topped with gravy, or as a side kick for chicken, steak or pork. Top with a little melted butter for some added richness!hand grabbing a serving spoonful of cauliflower mashed potatoes

Aside from roasting the cauliflower, how else can I cook it?

The trick to making mashed cauliflower act as a real, convincing substitute for mashed potatoes is making sure it stays relatively starchy. You don't want to add too much liquid, which will result in more of a cauliflower purée or soup consistency.

As a result, you should either steam or roast the cauliflower. I prefer the roasting method because it results in better flavor, but steaming is perfectly acceptable.

Do NOT boil the cauliflower, however. It will absorb a lot of water, and you'll end up with a purée. If you made this mistake, I've learned from experience that it can be remedied with patience.

Simply pour the purée into a saucepan over medium low heat. Stir often, allowing the liquid to evaporate. This takes upwards of 30-40 minutes depending on how loose your purée is, which is annoying, but not the end of the world.

Can I make vegan mashed cauliflower?

Sure! Johnny's seasoning has parmesan cheese, so you'll want to swap it for garlic salt or a mix of garlic powder and salt. You can easily swap the butter for a vegan variety and unsweetened oat or almond milk for the cream.

How about flavored mashed cauliflower?

I like where your head is at. The answer is a resounding YES. Feel free to gussy this mashed cauliflower up by adding in your favorite mashed potato flavorings. Some of my favorites include cheddar cheese, bacon bits, green onions and sour cream, but you're the boss.

Need more healthy food inspiration? Check out these other recipes:

  • Healthy Banana Chocolate Chip Breakfast Bars
  • Easy Instant Pot Vegetable Soup
  • Roasted Delicata Squash Salad with Creamy Maple Vinaigrette
  • Tandoori Roasted Turkey Breast

If you made this yummy low carb Mashed Cauliflower recipe, let me know how it turned out for you! Your comments and ratings feed my soul AND my standing with Google. 🙂

If you want more recipes delivered straight to your inbox, sign up for my email newsletter. You can also follow me on Instagram, Pinterest or Facebook for other ideas on what to do with your groceries. Until next time, friends! I hope your year is off to a healthy and delicious start.

mashed cauliflower in a grey pasta bowl drizzled with melted butter

Easy Low Carb Mashed Cauliflower

This quick and easy recipe makes an excellent keto-friendly substitute for mashed potatoes.
5 from 3 votes
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Side Dish
Cuisine American
Servings 6
Calories 220 kcal

Equipment

  • Sheet Pan
  • Parchment or Silpat
  • High Powered Blender

Ingredients
  

  • 3 lb Cauliflower Florets
  • 3-4 glugs Olive Oil
  • 1 ½ tablespoon Johnny's Garlic Spread and Seasoning Mix or sub homemade garlic salt mix (read notes)
  • 4 tablespoon Butter plus more for serving
  • ¼ - ½ C Cream
  • Kosher Salt and Pepper to taste

Instructions
 

  • Line sheet pan with parchment or silpat. Preheat oven to 450F.
  • Place cauliflower florets on prepared sheet pan in a single layer. Drizzle with olive oil and sprinkle with Johnny's Garlic Seasoning. Toss thoroughly and return to a single layer.
  • Roast for 10 minutes, then shake or flip pieces with a spatula and return to oven for another 10 minutes.
  • Add roasted cauliflower to pitcher of blender (in multiple batches if necessary). Add cream and butter, then blend until creamy but still thick.
    If blender blades are catching, try using manufacturer's plunging stick to move the stuck pieces. Add any extra cream 1 tablespoon at a time to loosen cauliflower mix just enough to get blades turning.

Notes

  • I find it cheapest to buy bags of fresh cauliflower florets from Costco (3# is $4.99 here).
  • Will last for up to 5 days in the refrigerator or up to three months in the freezer.
  • Garlic salt mix should be about 3 teaspoons of granulated garlic and 1 ½ teaspoons of kosher salt.
  • Make vegan mashed cauliflower by subbing vegan butter and alternative unsweetened milk of choice. I personally prefer oat milk in this application.
  • Feel free to boost the flavor of your mashed cauliflower by making them "loaded." Add chopped, cooked bacon, cheddar and sour cream.

Nutrition

Calories: 220kcalCarbohydrates: 12gProtein: 5gFat: 18gSaturated Fat: 11gCholesterol: 54mgSodium: 190mgPotassium: 707mgFiber: 5gSugar: 4gVitamin A: 539IUVitamin C: 109mgCalcium: 73mgIron: 1mg
Keyword Comforting, Easy, Fall, Fast, Gluten Free, Healthy, Keto, Sheet Pan, Vegetarian, Winter
Tried this recipe?Let us know how it was!

More Side Dish

  • slice of homemade focaccia turned on its side to show the fluffy consistency.
    Easy Rosemary and Sea Salt Focaccia
  • kung pao brussels sprouts in white pasta bowl on brown wood table with a black etched linen and embellished chopsticks.
    Kung Pao Brussels Sprouts
  • finished potato fennel gratin in a fluted pie dish with red silicone oven mitts on the side.
    Potato and Caramelized Fennel Gratin with Parmesan Cheese
  • sumac roasted carrots and parsnips on a bed of whipped feta topped with chopped pistachios and a drizzle of pomegranate molasses in a white oval plate.
    Sumac Roasted Parsnips and Carrots with Whipped Feta, Pomegranate Molasses and Pistachios

Reader Interactions

Primary Sidebar

Ash the addict chomping on an apple in the orchard

Hey y'all! My name is Ashley, and I'm the Grocery Addict. I'm here to share my best time saving tips, money saving tricks and store bought grocery hacks to make being the CFO (Chief Food Officer) of your family a little easier. All of my recipes are designed for real, busy people - like you! - who want to eat healthy, homemade food on a tight budget. I can't wait to see you in the kitchen!

If you're interested in getting help writing your blog, simply click on the link in the menu!

Feed My Addiction With A Tip

More about me →

Trending Recipes

  • flat lay square hero of a bowl of instant pot loaded baked potato soup.
    Instant Pot Loaded Baked Potato Soup
  • final shot of broccoli cheese chowder in grey pasta bowl with gold spoon.
    Broccoli Cheddar Soup
  • instant pot split pea and ham soup in a white pasta bowl on a grey dinner plate with a smoked gouda and ham sandwich on sourdough, a gold spoon, a tan waffle knit napkin and a sparkling water on a grey slate table.
    Instant Pot Split Pea and Ham Soup
  • overhead shot of white pasta bowl filled with instant pot veggie soup, a gold spoon and a mustard yellow and white linen napkin.
    Easy Instant Pot Vegetable Soup
  • closeup shot of a bowl of vegetarian tom kha soup.
    Vegetarian Tom Kha Soup With Coconut, Sweet Potato & Corn
  • beef and black bean chili in a white bowl with a blue rim topped with cheddar cheese, green onions and cilantro.
    Easy, Spicy Beef & Black Bean Chili
  • close up shot of clam chowder in a blue bowl with a plate of buttered toast.
    Mom's White Clam Chowder
  • Instant Pot Navy Bean Soup with tomatoes, kale and ham in a white soup bowl with a blue border and some buttered croissant toast on a navy and white dotted plate.
    Instant Pot Navy Bean Soup with Ham, Tomatoes and Kale

Recent Posts

  • peanut butter chocolate chip cookie cake decorated with peanut butter chocolate buttercream and various reese's candies.
    Chocolate Chip Peanut Butter Cookie Cake with Chocolate Peanut Butter Frosting
  • square hero shot of wild mushroom tartine sliced in half on a grey plate with a fork and knife.
    Easy Mushroom Tartine With Spreadable Goat Cheese
  • square hero shot of eggless raspberry white chocolate loaf pound cake on a cutting board with a silver knife.
    Raspberry & White Chocolate Loaf Cake (No Eggs!)
  • eggs in a carton with sad faces drawn on.
    21+ Egg Substitutes & Egg Replacements For Cooking, Baking, Breakfast, & More!

As Seen On...

Latest Food & Grocery News

Footer

ConvertKit Form

Footer

↑ back to top

About

  • Privacy & Accessibility Policies

Newsletter

  • Sign Up! for emails and updates

Contact

  • Contact

As an Amazon Associate I earn from qualifying purchases.

Copyright © 2022 Brunch Pro on the Brunch Pro Theme