Keto Cauliflower Mash

This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

Keto Cauliflower Mash

We all give up things we love when we “go keto”. Comfort foods or anything with the flavor trifecta are always going to be calling your name. The creamy, the salty, the sweet or the crunch seem to take you in like a warm hug.

However…we know those things like chips, cookies and POTATOES spike out insulin and raise our blood sugar.

In an effort to take care of our health we look for ways to minimize and substitute out those fluffy, carby food. This Keto Cauliflower Mash is THAT substitute.

It’s NOT Potatoes

Here’s the deal though. Keto Cauliflower Mash is NOT potatoes. If I had a nickel for every person that said “but it doesn’t taste like potatoes” I’d be able to buy a fancy coffee every day of the week.

This recipe is for a darn delicious substitute. Thats what this recipe is….a SUBSTITUTE.

So….it’s not the same, but it’s super delicious and you avoid a boat load of carbs.

Thanksgiving Worthy

Even though this recipe is NOT the real deal, you really won’t miss the carby potatoes.

Slather this Keto Cauliflower Mash with keto gravy and keto cranberry and a big bite of juicy no carb turkey. I swear you will never know the difference. #pinkypromise

Well Steamed

The first trick in Keto Cauliflower Mash is to steam the cauliflower really well. The cauliflower should be sift fork tender…NOT mushy.

The cauliflower should be soft enough to press with a thumb or a fork, but not too soft that it disintegrates into slop. For me it’s about 10 minutes steamed in a large stockpot with 3″ of salted water.

I also use my instant pot sometimes to steam the cauliflower. Just 1-2 minutes in the Instant Pot and the cauliflower comes out perfect every time.

Fully Drained

Second trick of Keto Cauliflower Mash to fully fully fully drain the cauliflower of all water. First drain it from the pot and then let it sit in a mesh colander to drip dry.

You can even press the Cauliflower a bit to squeeze out any excess liquid. Dry steamed cauliflower will be best to get a thicker consistency in this recipe.

Just Butter & Cream Cheese

In traditional mashed potatoes I used cream, but we want to avoid adding any liquid.

Cream cheese, butter and parmesan cheese add a nice texture to the Keto Cauliflower Mash. As the mash cools a bit the butter, cream cheese and parmesan will help firm up the mixture.

Immersion Blender

An immersion blender is not fully necessary to make Keto Cauliflower Mash, but it sure does help. The stick blender is quick, easy to clean and purees the cauliflower with the cheeses right in the pot.

You can use a fork just as well. if using a fork your to mash the cauliflower it will be less creamy, but taste just as delicious.

Pin this idea for later!

Keto Cauliflower Mash Pin

Season Well

A generous dash or salt, garlic powder and pepper round out the flavors on the Keto Cauliflower Mash.

Season to your own liking, and possibly add other herbs at your own discretion.


If there is any leftover, you can store your mash in an airtight container in the fridge for 2-3 days. Simply reheat in the microwave for 1-2 minutes.

21 day Keto & Fasting Jump Start Program

If you’re new to low carb and fasting and need someone like me to hold you accountable I have a one on one program. The Kellie Kitchen Accountability Coaching Program…for details click here.

I’ll teach you how to eat delicious food like this recipe for Keto Cauliflower Mash and still lose weight, look great and feel AMAZING.

However, if you’re a “Do It Yourself” kind of person I have created a workbook to take you through the 21 day Jump Start Journey.

Click HERE find the 21 day Planner on Amazon…

You can find the downloadable workbook version at a discount here…

Keto Cauliflower Mash

Keto Cauliflower Mash

Looking for a great low carb sub on mashed potatoes? Look now further with this Keto mashed cauliflower replacement.
Prep Time: 7 minutes
Cook Time: 15 minutes
Total Time: 22 minutes
Course: Side Dish
Cuisine: American
Keyword: basic keto, cauliflower, keto side dish
Servings: 4
Calories: 166kcal
Author: The Kellie Kitchen


  • 1 large cauliflower head cut into florets
  • 2 tbsp butter
  • 3 tbsp cream cheese
  • 1/4 cup parmesan cheese optional
  • ½ tsp garlic powder
  • ½ tsp salt
  • pepper to taste


  • Cut cauliflower into florets. Steam cauliflower for 10 minutes or until soft, but not mushy. Remove from heat and drain very well.
  • Place cauliflower back into the warm pot on the stove top, but do not turn on heat. Add butter, parmesan, cream cheese, garlic powder and salt.
  • Using an immersion blender carefully pulse and puree all ingredients together in the warm pot until the cauliflower resembles mashed potatoes. Alternatively, hand mash with a masher or use a blender to puree all the ingredients together.
  • Taste for seasoning and serve with a delicious meal.


Calories: 166kcal | Carbohydrates: 11g | Protein: 7g | Fat: 12g | Saturated Fat: 7g | Cholesterol: 31mg | Sodium: 539mg | Potassium: 643mg | Fiber: 4g | Sugar: 4g | Vitamin A: 370IU | Vitamin C: 101mg | Calcium: 131mg | Iron: 1mg
Tried this recipe?Tag it on Instagram! #thekelliekitchen

MEDICAL AND NUTRITION DISCLAIMER…Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nutritional break downs are done using a commercial nutrition calculator. Nothing I express here should be taken as medical advice and you should consult with your doctorbefore starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers, this should never be construed as medical advice.

(Visited 2,004 times, 1 visits today)