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Best Cauliflower Mashed Potato Recipes

Best Cauliflower Mashed Potato Recipes


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Cauliflower Mashed Potato Shopping Tips

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age and damage.

Cauliflower Mashed Potato Cooking Tips

Vegetables should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.


Best Cauliflower Mashed Potato Recipe Under 60 Calories

Most mashed potato dishes (many made with cream or butter) can be comfort food for your taste buds, but definitely not for your abs.

Fortunately, by making a simple substitution, you can enjoy a similar taste & texture with a much lower calorie price – using cauliflower.

Not only do you end up with less calories, but the benefits include a healthy dose of fiber (over 2.5 grams per 1 cup), vitamins C, B6 and K, folate and manganese. It also contains omega-3 fatty acids. The Greek yogurt included in the recipe provides a small amount of protein and calcium while making the finished product a creamy consistency.

Note: I experimented with sour cream and fat free cream cheese as thickeners, and while these remain reasonable options, I prefer the dish when it is made with Greek yogurt. If you have room in your nutritional plan, try adding some grass fed butter, heavy cream or olive oil for an even smoother, creamier texture and richer taste. (If you are worried about the saturated fat, read my article on saturated fat.)

Don’t be afraid to get creative with additional ingredients, as this dish has a very mild flavor. Roasted garlic goes very well in it, as does caramelized onions. 1

Without the roasted garlic or other add-ins, the recipe comes in at around 40-50 calories, depending on the amount of vegetable stock in the finished product. Even with additional ingredients, the calorie count is low and nutrition is high, making this a very physique friendly side dish.


Why Keto Mashed Cauliflower?

My intrigue with the idea of low carb mashed cauliflower happened years ago, and I still remember how excited I was to try it. I recall thinking, how cool would it be to figure out how to make mashed potatoes out of cauliflower?!

I wish I remembered the first place that I found a mashed cauliflower recipe, but sadly I don’t. I’ve been making this for so long!

I can never say no to the idea of creating a creamy, low carb comfort food out of a healthy vegetable. That’s pretty much one of my favorite things ever when it comes to food.

So, even though keto mashed cauliflower is not really potatoes, that makes it all the more interesting. Just like spaghetti squash makes great low carb noodles!

Besides, cauliflower has tons of nutritional benefits over white potatoes. It’s packed with fiber, vitamin C, vitamin K, folate, potassium, iron, and calcium. It’s definitely one of my favorite low carb veggies.

So, keto comfort food + nutrition? It’s no surprise that I had to try my hand at a keto cauliflower mashed potatoes recipe.


Cauliflower Mashed Potatoes

Southerners adore mashed potatoes. Right up there with cornbread, this tried-and-true side almost needs no alteration&mdashand if we asked Mama, she would put in her two cents by saying "if it ain't broke, don&rsquot fix it." We took our Sunday night staple of mashed potatoes and gave it a healthy lift that makes this dish creamier than ever before. We combined riced cauliflower with potatoes to create a fluffy, velvety side that&mdashdare we say&mdashdoesn&rsquot even need gravy on top. We boiled our potatoes a little bit longer to achieve the richest result and opted for frozen riced cauliflower to make the dish even easier. Our basic ingredients of butter, Parmesan cheese, and sour cream do an exceptional job of binding all of the ingredients together to create creamy and flavorful potatoes. Not to mention, cauliflower hides so beautifully among the ingredients, making it ideal for the non-vegetable lovers or the picky eaters of the group. Pair this smooth and low-carb side with Sheperd&rsquos Pie or Beer-Braised Pot Roast to create the ultimate Sunday night dinner.


How to make fluffy mashed cauliflower

So here’s the secret to mashed cauliflower that’s actually fluffy….get all the moisture out. We’re going to boil the cauliflower to get it nice and tender, but then you need to get all of that water back out, or you’ll end up with soupy, mushy cauliflower.

You can do this a number of ways, either by pressing the moisture out through a sieve, or by placing the cauliflower in cloth and squeezing it all out that way. Either way, you want that moisture out before you puree it.


A Low-Calorie Side Dish for Thanksgiving Dinner

We had a bunch of family over to try all of our low-calorie Thanksgiving recipes. No one could even tell that there was anything different about these potatoes! Everyone kept saying, “There is cauliflower in these?? I can’t even taste it!” Even the teenagers and younger kids gobbled these up without knowing there was cauliflower in it. Seriously, this is the WAY TO GO every time! You won’t feel guilty putting a little extra gravy on your potatoes knowing that they are almost half the calories of regular mashed potatoes.

This is a great way to cut down on those Thanksgiving calories without sacrificing taste. This is yet another recipe from the executive chef at Fitness Ridge, Chef Sam (all of his recipes are so stinkin’ good)!


All you do is roast cauliflower while boiling a bit of choppped potato (photos 1 and 2). Then you pulse the cauliflower, potato, cheese and a bit of warm herb-infused milk and butter in the food processor (photos 5 to 8). Done!

I usually warm the milk in a small saucepan and add some thyme to infuse with the wonderful flavour. If I&rsquom feeling a bit short on time though I sometimes mix the thyme into the milk and microwave it instead (photo 3)!

Just like this&hellip

You will end up with a mash that is somewhere between classic mashed potatoes and a potato puree. If you&rsquod prefer your cauliflower mash to be a bit thicker, simply add a bit more potato.

Save some of the smallest, crispiest bits of cauliflower for garnishing the top!

Not quite what you&rsquore looking for? Try these crispy brussels sprouts with tahini sauce and almonds instead. They&rsquoll be the best brussels sprouts of your life!


Recipe Steps

Step 1 – Peel the potatoes or leave the skin on. If leaving the skin on the potatoes give them a good scrub before cutting.

Cut the potato into even sized cubes about 3cm (1 inch) in size. By cutting the potato into small cubes it will help to speed up the cooking process.

Step 2 – Place the potatoes in a large pot, then fill with enough cold water to cover the potatoes by 2 cm.

Bring to the boil over a high heat, reduce the heat to medium/high and cook until the potatoes are tender.

The potatoes are done when a fork can pass though the potato with no resistance and it should just slide off.

Note: Don’t overcook the potatoes to the point where they start to break up because, this will make them watery and this is not good for making mashed potatoes.

Step 3 – While the potatoes are cooking cook the cauliflower.
Cut the cauliflower into small pieces, steam or microwave the cauliflower florets until very tender.

Don’t boil the cauliflower for this recipe because, if the cauliflower is not drained well before mashing, you could end up with a very sloppy cauliflower potato mash.

Step 4 – After the potatoes are fork tender, drain the water and return the potatoes back to the pot along with the cooked cauliflower.

Step 5 – Add the stock powder and butter.

Step 6 – Use a potato masher to quickly mash and mix the stock and butter through the cauliflower and potatoes.

Step 7 – Pour in a little milk and mash into the mixture.

Step 8 – Keep adding and mixing in the milk a little at a time until you get the consistency you like. Taste for seasoning and if needed a little more stock powder or salt and fresh ground black pepper.

You may find that you may not use all the milk or may need a little more. How much you use will depend on the type of potato used and the water content of the cooked potatoes and cauliflower.


Cauliflower Mashed Potatoes

Seasoned with roasted garlic & fresh rosemary, these vegan cauliflower mashed potatoes are wonderfully fluffy and light. Perfect for Thanksgiving.

Jack here today. I never thought I’d say this, but I’m now a cauliflower mashed potatoes convert.

To be honest, I used to be mashed potato traditionalist. When I was growing up, every holiday with my dad’s family, the mashed potatoes came out, and it was a frenzy. My uncle Billy, my grandfather, and I would load up, devouring what seemed like a truck full of mashed potatoes.

Fast forward to today. Now, I have a lovely wife who makes wonderful, healthy food – all full of vibrancy and flavor. But there has always been a hole in my heart that only mashed potatoes could fill. So when Jeanine told me that we were making mashed potatoes, I was both excited and hesitant. There had to be a catch, and there was – we weren’t making regular mashed potatoes, but cauliflower mashed potatoes.

My fears were soon assuaged when we tried the cauliflower mashed potatoes. These guys are smooth and creamy – all without sour cream, cream cheese, or even Greek yogurt! If you’re looking for a lower carb side dish for Thanksgiving, or if you just want to try something new, I highly recommend you make these cauliflower mashed potatoes.

How to Make Cauliflower Mashed Potatoes

We only used 7 ingredients in this cauliflower mashed potatoes recipe: garlic, potatoes, cauliflower, olive oil, salt, pepper, and rosemary. We ended up making some of the smoothest, lightest clouds of mashed potatoes ever. In spite of the lack of “butter lake,” I’m officially a convert. Here’s what we did:

  1. Start by roasting the garlic. I roasted 4 cloves in a 350-degree oven for 15 minutes, until they became browned, soft, and fragrant.
  2. Meanwhile, bring a large pot of salted water to a boil, and boil the potatoes and cauliflower until they become fork-tender, about 15 minutes for the cauliflower and 25 for the potatoes.
  3. Add the boiled cauliflower to a food processor with the roasted garlic, olive oil, minced rosemary, salt, and pepper, and blend until smooth.
  4. When the potatoes are tender, remove their skins and mash them with a potato masher or ricer. Fold the cauliflower mixture into the potatoes until everything’s smooth and fully combined. You might need to add some of the starchy potato water to loosen things up.
  5. Season to taste and enjoy!

What to Serve with Cauliflower Mashed Potatoes

This mashed cauliflower is an excellent addition to a holiday spread. Here are some of our favorite fall and winter dishes to pair with it:


  • 1 medium cauliflower head, florets only
  • 2-3 whole garlic cloves, peeled
  • 2 T. extra virgin olive oil
  • 2 T. unsweetened almond milk or milk of choice
  • 1 t. garlic powder
  • 1 t. onion powder
  • Sea salt and black pepper, to taste
  • 3 T. fresh chives, chopped

1. Place the cauliflower florets and the garlic cloves into a steamer basket set over a pot of gently boiling water. Cover and steam until the cauliflower is fork-tender, around 15 minutes.

2. Transfer the cauliflower and garlic to a food processor or blender and add the olive oil, almond milk, garlic powder, and onion powder. Season with salt and black pepper, to taste, and process until smooth and creamy. Taste and adjust the seasonings, as desired.

3. Transfer to a serving bowl and top with fresh chives before serving. Enjoy!



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