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 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!
Is Cauliflower Keto?
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, strengthens your immune system, and can also help prevent cancer.
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
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.
Wilhelmina Wessel
This looks creamy and delicious!
Beth Lee
So much good and helpful info in this. I am just starting to branch out with cauliflower. My favorite thing is still to roast it but I did rice one day and it was a hit. This looks so easy and so good.
Suz
Brandy, Thank you so much for the recipe. I had sour cream but wasn’t sure it was still good. And I was making pork chops with gravy with no hint of Italian flavor to it. Soooo I wanted a more regular butter flavor mashed potato to go under the gravy. I used a little larger bag of riced cauliflower. Microwaved for 6 min. Dumped it into a paper towel lined drainer. Blotted as much water out as I could and dumped into Ninja with cream cheese, cream, butter (Add an extra 1 T),salt, pepper and I subbed mozzarella for the parm cheese. Came out really creamy and made about 4 servings, but my husband and I ate them all! Just like reg. mashed potatoes. You are a genius! I can’t wait to try the Italian version.
staysnatched
I love these tips!
Jim Call
Thanks so much for this recipe! Since we started on the keto diet, it seems like my every other thought is how much I miss mashed potatoes. Can’t wait to try!
staysnatched
I hope you enjoy it!
Michelle
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!
staysnatched
You’re welcome! The texture is the best part.
Jaymey
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!
staysnatched
You’re welcome! I’m glad you enjoyed it!