Keto Cauliflower Mashed Potatoes | Easy Keto Mashed Potatoes

These keto cauliflower mashed potatoes taste almost identical to regular mashed potatoes but only have 3 NET CARBS per serving! And they are so creamy, buttery, and fluffy that you'd never guess these cauliflower mashed potatoes are low carb.

A white bowl filled with cauliflower mashed potatoes with two squares of butter and some melted butter on top. The balls on a white tablecloth on a gray counter and there is part of a wooden cutting board behind it.

THE BEST KETO CAULIFLOWER MASHED POTATOES

With all the comfort foods out there, I don't think there is anything better than mashed potatoes. They go so well with pretty much everything and are guaranteed to please. 

Of course, mashed potatoes use real potatoes and are super high in carbs, so it's a good thing these low carb cauliflower mashed "potatoes" can take their place.

I mean, they're all sorts of warmfluffy, and flavorful. What's more, they have such a buttery and savory flavor that you can't even taste the cauliflower.

Honestly, this recipe makes one of the best keto side dishes - especially for Thanksgiving, or a large family get-together - and since you only need a few ingredients and about 15 minutes to make it, you can whip it up anytime!

A white bowl filled with cauliflower mashed potatoes. There are two slices of butter with melted butter on the top. The warzone a white tablecloth on a gray counter.

INGREDIENTS

The great thing about this cauliflower mash is that you only need 3 main ingredients to make it.

And the other 3 ingredients are just to add a little extra flavor. 

Check out what you'll need:

  • 3 lbs Cauliflower Florets (about 1 large head)
  • 4 oz (112g) Cream Cheese, Softened
  • 2 Tbsps (28g) Salted Butter
  • Salt to Taste
  • Black Pepper to Taste
  • Fresh Chives, Chopped

Pretty simple ingredients, right? And make sure to pick up some extra cauliflower because you can use it to make this cauliflower rice next!

It is another great side that goes perfectly with literally every meal you're eating. 

Hawaii bowl filled with cauliflower mashed potatoes. The ball is on a white tablecloth on a gray counter and there is part of a wooden cutting board behind it.

HOW TO MAKE MASHED POTATOES KETO FRIENDLY

Another plus of this recipe is how simple it is to make! It is way easier than mashing actual potatoes, and way quicker too. 

Also, before we dive into the recipe, don't forget to take out your cream cheese so it can soften a little ahead of time.

Now, let's make some low carb mashed potatoes! 

STEP 1: STEAMING THE CAULIFLOWER

First, fill a medium stockpot with 1-2 inches of water, add a little salt to it, and bring it to a boil.

While you're waiting for your water to boil, you can cut your cauliflower into florets, and any sized florets will do. 

Then, once your water is boiling, place the cauliflower florets in it and cover your pot with a lid. 

Next, turn your heat down to medium-high and boil for about 10 minutes or until your cauliflower is tender when you touch it with a fork.  And make sure you do not overcook your cauliflower - you just want to cook it until it is slightly tender.

When your cauliflower is done, you can drain the water in a colander, then return your cauliflower to the pot. 

STEP 2: MASHING THE CAULIFLOWER

So, after your cauliflower is back in the pot, you can add in your softened cream cheese and butter.

Then using a hand masher or immersion blender, mash or blend until everything is smooth

And once it is smooth, you can stop mashing or blending - you do not want to overdo it because it will make everything too runny.

Lastly, add in your salt and pepper and give it a good stir to mix well. 

Then serve with a slab of butter and some chives on top. Enjoy!

A white bowl filled with cauliflower mashed potatoes. The balls on a white tablecloth on a gray counter.

WHAT TO EAT WITH THIS CAULIFLOWER MASH

These cauliflower mashed potatoes are incredible with a variety of dishes. 

Here are some of my favorite ones to pair with this recipe:

Now, my ultimate favorite meal is to have the cauliflower mashed potatoes with my instant pot carne asada, keto bbq sauce, and keto biscuits. 

I know I'm biased, but it might be the best complete keto meal you can eat! 

STORING YOUR KETO CAULIFLOWER MASHED POTATOES

This recipe will make about 6 cups of mashed cauliflower, so you'll have enough for a family dinner and hopefully some leftovers for the next day. 

If you do have leftovers, you can store them in an airtight container in the fridge for up to 5 days! 

Since they last for a while and are so delicious leftover, I recommend doubling or tripling this recipe - then you'll be all set for the week! 

And if you have leftovers after 5 days, you can transfer them to the freezer, where they'll last up to 3 months. To reheat, just pop in the microwave for a few minutes or defrost overnight in the fridge and reheat in a saucepan. 

Cauliflower mashed potatoes in a white bowl.

ADDITIONAL THOUGHTS & QUESTIONS

What are good low carb substitutes for potatoes?

Cauliflower is the easiest and most commonly found low carb substitute for potatoes.

But a few other low carb substitutes for potatoes are daikon (type of radish), celeriac (celery root), and kohlrabi (type of turnip).

Is cauliflower keto friendly?

Yes! The great thing about cauliflower is that it is keto-friendly and versatile when it comes to food replacements. 

For example, cauliflower is a substitute for potatoes in my keto zuppa toscana and rice for my keto stuffed peppers. 

How many nets carbs are in cauliflower?

Depending on how much cauliflower you're talking about depends on how many net carbs there are. 

Here is a general breakdown:

  • 1 Cauliflower Floret: 0.39 Net Carbs
  • 1 Small Head of Cauliflower: 7.44 Net Carbs
  • 1 Medium Head of Cauliflower: 16.08 Net Carbs
  • 1 Large Head of Cauliflower: 33.52 Net Carbs

What are the benefits of cooked cauliflower?

Cooked cauliflower provides many nutrients and minerals without many calories. It is also high in fiber and a great source of antioxidants. 

Plus, replacing starches with cauliflower in recipes reduces the number of carbs and increases your intake of vegetables. 

WRAPPING IT ALL UP

There you have it, the easiest and most delicious keto cauliflower mashed potatoes you can make.

They are so close to regular mashed potatoes but are much healthier and only have 3 NET CARBS per serving! 

Make them for your next family dinner, and don't tell anyone they're mashed cauliflower - I bet they won't even notice!

Anyways, I hope you like these low carb cauliflower mashed potatoes as much as I do. If you make them, leave a comment below and let me know what you think and what dish you paired them with.

Print

Keto Cauliflower Mashed Potatoes | Easy Keto Mashed Potatoes

These keto cauliflower mashed potatoes taste identical to regular mashed potatoes but only have 3 NET CARBS per serving! And they are so creamy, buttery, and fluffy that you'd never guess these are keto mashed potatoes. 

  • Author: The Diet Chef
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 8 servings
  • Category: Side
  • Method: Stovetop
  • Cuisine: Keto Low Carb

Ingredients

3 lbs. Cauliflower Florets (about 1 large head)

4 Oz (112g) Cream Cheese, Softened

2 Tbsps (28g) Salted Butter

Salt, To Taste

Black Pepper, To Taste

Fresh Chives, Chopped, As Garnish

Instructions

  1. Fill a medium stockpot with 1-2 inches of water. Add salt to the
    water and bring to a boil.
  2. Add in the cauliflower florets. Cover and boil/steam the
    cauliflower on medium-high heat for about 10 minutes or
    until tender. Do NOT overcook.
  3. Drain well in a colander and then return the cauliflower to the pot. Add in the cream cheese and butter.
  4. Blend or mash using an immersion blender or a hand
    masher until smooth. Do NOT over blend/mash. Season to taste
    and stir.
  5. Serve with a slab of butter and chives on top.

Notes

The scale up function does not change the gram measurements.

Nutrition

  • Serving Size: 1 serving
  • Calories: 91.7
  • Fat: 6.5
  • Carbohydrates: 6
  • Fiber: 2.6
  • Protein: 3.1

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The post Keto Cauliflower Mashed Potatoes | Easy Keto Mashed Potatoes appeared first on The Diet Chef.

Keto Cauliflower Mashed Potatoes | Easy Keto Mashed Potatoes