Low Carb Cauliflower Mash – Easy & Flavorful

Let’s be real—giving up mashed potatoes feels like a breakup with comfort food. But what if I told you there’s a low carb cauliflower mash that’s just as creamy, dreamy, and downright delicious?

Yep, this veggie hack is a hidden weapon for anyone cutting carbs or just sneaking in more veggies. Spoiler alert: Even picky eaters might not notice the swap.

Why You’ll Obsess Over Low Carb Cauliflower Mash

1. Bye-bye, guilt: Traditional mashed potatoes pack a starchy punch (we see you, 30g+ carbs per serving). Meanwhile, low carb cauliflower mash clocks in at about 5-7g net carbs—winning the side-dish Olympics.
2. Nutrients: Cauliflower brings vitamins C and K to the party, plus fiber to keep you full longer than your ex’s texts.
3. Foolproof flexibility: Add garlic for punchiness, cheese for extra indulgence (always yes), or chives for fancy points.

Ingredients List

This low carb cauliflower mash is simple yet packed with flavor. Here’s what you’ll need:

• 1 large head of cauliflower (about 1.5 lbs), cut into florets
• 2 tbsp butter (or olive oil for dairy-free)
• ¼ cup heavy cream (or almond milk for a lighter option)
• ½ cup grated Parmesan cheese (optional, for extra richness)
• 1 tsp garlic powder (or 2 cloves fresh garlic, minced)
• Salt and pepper to taste
• A splash of chicken or vegetable broth (for extra creaminess)

For a low carb mashed cauliflower recipe with a twist, try adding roasted garlic or a dash of truffle oil!

Timing

Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes

This recipe is ready in just 25 minutes—faster than traditional mashed potatoes! The key is using a microwave or Instant Pot to speed up the cooking process.

Step-by-Step Instructions

Step 1: Prep the Cauliflower

Cut the cauliflower into florets and rinse thoroughly. For extra tenderness, blanch the florets in boiling water for 5 minutes before mashing.

Step 2: Steam or Boil

1. Place cauliflower in a steamer basket or microwave-safe bowl with 2 tbsp water. Cover and steam for 8-10 minutes until fork-tender.
2. Alternatively, boil in salted water for 10 minutes until soft.

Step 3: Drain and Mash

Drain the cauliflower thoroughly (excess water makes the mash watery). Return to the pot or a food processor.

Step 4: Add Creamy Elements

Blend in butter, heavy cream, Parmesan, garlic powder, salt, and pepper. For extra richness, add a splash of broth.

Step 5: Adjust Consistency

If too thick, add more cream or broth. If too thin, blend in a little more cheese or butter.

Nutritional Information

Per serving (¼ of the recipe):

• Calories: 120
• Total Carbs: 6g (Net Carbs: 4g)
• Fiber: 2g
• Protein: 4g
• Fat: 10g

This low carb cauliflower mash is a fraction of the carbs in traditional mashed potatoes, making it keto-friendly and diabetic-friendly!

Healthier Alternatives for the Recipe

For a dairy-free version, swap butter for olive oil and cream for coconut milk. For extra protein, blend in Greek yogurt or cottage cheese.

Want more greens? Mix in steamed spinach or kale for a nutrient boost!

Serving Suggestions

Pair with roasted chicken, grilled steak, or baked salmon for a complete meal. Top with crispy bacon bits or chives for added texture.

For a festive touch, serve as a side at holiday gatherings—no one will guess it’s low-carb!

Common Mistakes to Avoid

• Overcooking the cauliflower leads to a mushy texture. Cook just until tender.
• Not draining well causes a watery mash. Pat with a towel if needed.
• Skipping salt and pepper results in bland flavor. Taste and adjust as you go.

Storing Tips for the Recipe

Store leftovers in an airtight container for up to 3 days. Reheat gently in the microwave, adding a splash of cream if needed.

For meal prep, freeze portions for up to 1 month. Thaw overnight in the fridge before reheating.

Conclusion

This creamy low carb cauliflower mash is a must-try for anyone on a low-carb or keto diet. It’s quick, delicious, and packed with nutrients!

Ready to try it? Share your results in the comments, or tag us on social media. Looking for more low carb/ keto-friendly recipes? Check out our collection here!