Easy Keto Low-Carb Cauliflower Mashed Potatoes is the best quick and healthy recipe using heavy whipping cream, cream cheese, parmesan, and garlic. It’s so smooth and creamy!
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Sometimes I think I am the only person on earth who is head over heels for super starchy carbs. Most of my friends and family LOVE sugary desserts and carbs. I am super picky about dessert. I would much rather have a huge side of mashed potatoes and 3 biscuit rolls slathered in butter.
Thankfully, NOW I can still indulge my cravings for mashed potatoes. I make them with cauliflower instead!
How to Make Keto Cauliflower Mash
It’s actually really easy. You will need a head of cauliflower, garlic, butter, cream cheese, parmesan, and salt and pepper to taste.
- Cut the cauliflower into smaller pieces.
- Boil the cauliflower until it becomes tender.
- Add the cauliflower to a blender (I use this one from Amazon) or food processor with the remaining ingredients and serve!
Can You Have Cauliflower on Keto?
Potatoes are really starchy and loaded with carbs. Cauliflower makes a great substitute. I used riced cauliflower for this Chicken Fried Cauliflower Rice recipe. Be sure to check it out!
Cauliflower is perfect for keto! It’s also loaded with so many health benefits! It contains vitamins C and K, which help keep your bones healthy. It also helps reduce blood pressure and strengthens your immune system.
Does Cauliflower Taste Like Mashed Potatoes?
The short answer is maybe. I don’t feel like potatoes taste like much. Potatoes are a lot more about texture in my opinion. They are thick and comforting. When prepared as mashed potatoes they are creamy, fluffy, and loaded with flavor. This cauliflower mash is, too!
The main difference is cauliflower mash is a lot less than thick potatoes. I see this as a bonus, because they will still feel you up, but you won’t need a nap afterward!
The garlic, cream cheese, and parmesan reggiano are KEY in this recipe. These ingredients really bring out the immense flavor.
How Many Carbs?
One head of cauliflower has 18 net carbs. This recipe has 6 net carbs per serving. Pair this dish with a juicy buttery, steak or grilled chicken to save on the remaining net carbs!
How to Make Loaded Cauliflower Mash
Loaded mashed potatoes usually include crunchy bacon, sour cream, and green onions. Load those up because they are keto-friendly!
More Keto Side Dishes
Keto Low-Carb Creamed Spinach
Keto Low-Carb Broccoli Salad
Keto Chicken Salad
Okra and Tomatoes
Fried Cabbage
Popular Keto Recipes
Keto Bacon Cheeseburger Casserole
Keto Cheesecake
Keto Peanut Butter Cookies
Keto Avocado Brownies
Keto Chocolate Chip Cheesecake Fat Bombs
Keto Pumpkin Spice Fat Bombs
Keto Low Carb Orange Chicken
Chicken and Avocado Salsa
Easy Keto Low-Carb Cauliflower Mashed Potatoes
Ingredients
- 1 head of cauliflower
- salt to taste
- 2-3 roasted garlic cloves (not fresh) or 2 teaspoons minced garlic in a jar
- 1 oz cream cheese
- 1 tablespoon heavy whipping cream
- 2 tablespoons butter
- 1/4 cup shredded parmesan cheese I prefer to use parmesan reggiano
- pepper to taste
- 1 teaspoon chives fresh or dried
Instructions
- Cut the cauliflower into smaller pieces. Do not cut the stems.
- Add the cauliflower to a large pot of water. Use enough water to cover the top of the cauliflower. I used about 2 cups and a medium-sized pot. Boil the water. Add salt to taste.
- Then cover the pot and simmer for 6-8 minutes or until the cauliflower is soft. I used a fork to poke and test when done.
- Remove the cauliflower from the pot, drain the water. Dry the cauliflower completely. I used paper towels.
- Add the cauliflower to a food processor or high-powered blender.
- Next add the garlic, cream cheese, heavy whipping cream, butter, cheese, and pepper to taste.
- Blend until the mixture becomes creamy. You may have to remove the lid and stir the mixture and blend again a couple of times, to get it fully mixed and creamy. You can also use an immersion blender.
- Serve the cauliflower mashed potatoes with chives.
Video
Notes
Nutrition (displayed with net carbs)
SG
Sunday 30th of October 2022
Delicious! Our first time having mashed cauliflower instead of potatoes. My husband said potatoes got nothing compared to this! Winner - thank you
staysnatched
Monday 31st of October 2022
You're welcome! Glad you enjoyed it.
Malika J
Sunday 19th of December 2021
So I’m back to keto and when I see cauliflower I roll my eyes because I always think it’s bland, BUT one of the easiest things to use as a substitute for potatoes on keto. This recipe changed my mind! Delicious and tastes just like regular mashed potatoes. I forgot to add the cream cheese and still great. Can’t wait to make it again.. also easier if you have a good blender. It was a slight struggle with mine
staysnatched
Monday 20th of December 2021
I high-powered blender is a must!
Kelley York
Sunday 3rd of October 2021
Super easy to make and the added cheese makes a difference. Another to add in the rotation.
staysnatched
Sunday 3rd of October 2021
It definitely makes a difference!
Shannon
Saturday 9th of January 2021
I prefer whipped mashed potatoes so this consistency and taste made it nearly impossible for me not to realize this wasn’t actually made from potatoes
staysnatched
Wednesday 13th of January 2021
Wonderful! I'm glad you enjoyed the recipe.
Lidia Rodriguez
Sunday 27th of December 2020
this dish did not disappoint! I fed this to my family of 8 and they all couldn't believe the mash was keto. Also I love that she specified to not use raw garlic and to use roasted or cook it in oil beforehand. I've tried a few cauliflower mash that don't specify this and I ended up with spicy cauliflower mash lol. i was so thankful this dish didn't come out spicy in front of my whole family. thank u thank u
staysnatched
Tuesday 29th of December 2020
You're welcome! I'm glad I could impress the family.