Mashed Cauliflower

Swap out the potatoes and try this low carb, keto friendly Mashed Cauliflower recipe! It is easy to customize with your favorite toppings.

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a bowl of mashed cauliflower.

I love getting creative with healthy side dishes like this cauliflower mashed ‘potatoes’ recipe. Other popular sides on The Honour System are these Maple Roasted Sweet Potatoes and this tasty Spinach Salad. Have a browse through all of our Healthy Side Dish Recipes.

If you are embarking on a Whole 30 Challenge, trying out keto, likewise cutting down on carbs, or just want to get more veggies into your life this creamy mashed cauliflower recipe is a great place to start.

Cauliflower has a great nutrition profile. High in fiber and vitamin C, low in carbohydrates and calories.

a bowl of mashed cauliflower.

Ingredients for this Recipe

  • cauliflower
  • olive oil
  • sea salt & pepper
  • your favorite toppings – see notes below

How to Make Keto Cauliflower Mash

The process for making this mashed cauliflower recipe is basically like regular mashed potatoes.

First, boil a large pot of water, and add the cauliflower florets.

a cutting board with caulilflower florets about to be dumped into a boiling pot of water.

Next, le the cauliflower cooks for about six minutes. It should be fork-tender. Once they slide easily off the fork, drain the cauliflower.

The difference from making regular mashed potatoes is to pat the cauliflower dry with paper towels or a clean dishcloth.

Cauliflower absorbs more liquid than potatoes so this step is important to avoid soggy, mushy cauliflower. We want a light and fluffy bowl of cauliflower mash keto style, so really make sure to drain the water well and pat it as dry as possible.

cooked cauliflower florets being patted dry with a paper towel.

Finally, mash the cooked cauliflower using an immersion blender, but a regular potato masher will work just fine. Gauge the consistency and texture that you prefer. Some people prefer a few chunks while others go for a smoother cauliflower puree.

Furthermore, take this side dish to the next level by adding roasted garlic. I use this method for roasting garlic. Garlic mashed cauliflower is by far my favorite flavor.

roasted garlic on a fork.

Serving Suggestions and Substitutions

  • Serve as a side dish along with roasted or grilled protein like turkey or chicken. Try it with this delicious Cast Iron New York Strip! A tasty complete dinner.
  • Stir in butter, sour cream, or cream cheese when mashing along with the garlic. If you want to keep it dairy-free use a swirl of olive oil or try a vegan butter like Earth Balance.
  • Substitute a low-sodium vegetable broth instead of water as a cooking liquid for extra flavor.
  • Chop in a teaspoon of fresh rosemary or thyme for a festive spin.
  • Finally, top with chopped chives, parmesan cheese, or keep it vegan with coconut bacon. Add all of your favorite toppings.
a bowl of mashed cauliflower.

More Healthy Side Dish Recipes

a bowl of mashed cauliflower.

**This recipe was originally posted on Apr 13, 2015, and updated on Jun 22, 2019, and updated again on December 24, 2021, with recipe notes, writing, and photos.**

If you’ve tried my keto cauliflower mash, please rate the recipe and let me know how it turned out by leaving me a comment below. I’m always interested in feedback!

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a bowl of mashed cauliflower.

Mashed Cauliflower with Roasted Garlic and Olive Oil

Sharon Rhodes
Swap out the potatoes and try this low carbketo friendly Mashed Cauliflower recipe! It is easy to customize with your favorite toppings.
5 from 39 votes
Prep Time 15 minutes
Cook Time 15 minutes
0 minutes
Total Time 30 minutes
Course Side Dish
Cuisine American
Servings 4 servings
Calories 77 kcal



  • Bring a large pot, about 4-6 cups, of salted water to boil (you could also use broth for added flavour).
  • Add the cauliflower florets, stir and boil for about 6 minutes, until softened and the florets slide easily of a fork.
  • Drain the cauliflower – drain it well – then pat the florets as dry as possible with paper towels or a clean kitchen towel. Return the dry florets to the pot.
  • Add olive oil, roasted garlic, sea salt, and pepper to taste.
  • Mash with a masher or use an immersion blender to achieve your desired consistency. I like mine with a few bigger pieces remaining for texture, but some like really smooth. Do you.
  • Top with your fav toppings. See notes below for suggestions.


  •   Serve as a side dish along with roasted or grilled protein like turkey or chicken.
  • Add roasted garlic when mashing. I use this method for roasting garlicGarlic mashed cauliflower is by far my favorite flavor.
  • Stir in butter, sour cream, or cream cheese when mashing along with the garlic. If you want to keep it dairy-free use a swirl of olive oil or try a vegan butter like Earth Balance.
  • Substitute a low-sodium vegetable broth instead of water as a cooking liquid for extra flavor.
  • Chop in a teaspoon of fresh rosemary or thyme for a festive spin.
  • Finally, top with chopped chives, parmesan cheese, or keep it vegan with coconut bacon. Add all of your favorite toppings.


Calories: 77kcalCarbohydrates: 2gFat: 7gSaturated Fat: 1gSodium: 9mgPotassium: 106mgVitamin A: 60IUVitamin C: 14.8mgCalcium: 14mgIron: 0.2mg
Keyword garlic mashed cauliflower, mashed cauliflower
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  1. I’ve been looking everywhere for a good cauliflower mash that’s vegan. I’ve been trying to cut back on dairy but it seems like SO many recipes throw 5 TBSP of butter into their mashed cauli first thing!! haha. So glad I found your recipe, can’t wait to try it! 🙂

    1. Haha! That’s so funny. I used to work with a chef whose tag line was “Butter makes it better” ;). I hope you enjoy! PS-I found pre-riced cauliflower at Costco, if you were looking to make things super easy. Have a great weekend, Kayla! 🙂

  2. I made cauliflower ‘taters’ one year for Thanksgiving, and it was a real hit with everyone! It’s amazing how much it actually resembles potatoes!

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