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Easy Keto Low-Carb Cauliflower Mash

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!

keto cauliflower mashed potatoes

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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!

ingredients for keto cauliflower mashed potatoes

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.

  1. Cut the cauliflower into smaller pieces.
  2. Boil the cauliflower until it becomes tender.
  3. Add the cauliflower to a blender or food processor with the remaining ingredients and serve!
steamed cauliflower
raw cauliflower
keto cauliflower mashed potatoes
steamed cauliflower in a pot
keto cauliflower mashed potatoes in a blender

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.

keto cauliflower mashed potatoes in a spoon

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.

keto cauliflower mashed potatoes

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!

keto cauliflower mashed potatoes in a spoon

More Keto Side Dishes

Keto Low-Carb Creamed Spinach
Keto Low-Carb Broccoli Salad
Keto Chicken Salad
Okra and Tomatoes
Fried Cabbage

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keto cauliflower mashed potatoes in a glass bowl
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5 from 6 votes

Easy Keto Low-Carb Cauliflower Mashed Potatoes

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!
Course dinner, lunch, Side Dish
Cuisine American
Keyword keto cauliflower mashed potatoes, low carb cauliflower mashed potatoes, vegetarian cauliflower mashed potatoes, keto garlic mashed potatoes
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4
Calories 128kcal


  • 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


  • 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.



You can choose to saute the garlic before use if you wish. Add the butter and garlic to a skillet on medium heat. Cook until fragrant.
You don’t have to add in the cream cheese, parmesan, etc. This is for flavor. You will still get creamy mash without it.
Recipe Tools Used in this RecipeAs an Amazon Associate I earn from qualifying purchases.

Nutrition (displayed with net carbs)

Serving: 1serving | Calories: 128kcal | Carbohydrates: 6g | Protein: 5g | Fat: 10g
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Nutrition DataMacros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
keto cauliflower mashed potatoes in a glass bowl
keto cauliflower mash in a glass bowl with butter, parsley, and a spoon
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Recipe Rating

Jessica Shaver

Tuesday 24th of November 2020

I just got done making this mashed cauliflower and had to come straight here to review it! This is SO GOOD!! I cannot wait to serve it to my family on Thanksgiving! Personal opinion I would choose this over mashed potatoes any day!


Thursday 19th of November 2020

Don't dis the cauliflower - this is LEGIT. So so creamy and flavorful. We LOVED it! And its filling!


Thursday 19th of November 2020

Yay! I'm so glad you enjoyed it.


Tuesday 13th of October 2020

This was so creamy and delicious. It paired perfectly with a low carb meatloaf. I will be making this again and again! Thank you!


Friday 16th of October 2020

Yay! I'm so glad you enjoyed the mash.


Wednesday 22nd of July 2020

Delish! This recipe came out perfect! Had it on the side of an air fryer pork chop. I added in Trader Joe's Onion Salt seasoning for extra chivey goodness! Thanks Brandi!


Thursday 23rd of July 2020

You're welcome! I'm glad you enjoyed it!


Wednesday 3rd of June 2020

Gorgeous recipe! I actually really don’t care for cooked cauliflower, and stopped eating it because I got so sick of the flavour. I decided to give your recipe a shot tonight though, and I’m amazed by the flavour! It doesn’t have that overwhelming cauliflower flavour that I came to dislike. It’s really creamy, and delicious! Thank you for sharing!


Thursday 4th of June 2020

You're welcome! The texture is the best part.