Keto Cauli Mashed Potatoes

Liana Werner-Gray


For many people, discovering mashed cauliflower is a delicious revelation. It’s low-carb, more nutritious than typical mashed potatoes and it tastes really, really good! The secret to cooking cauliflower for a smashing mash is to boil the cauliflower first until it’s super soft, then blend it with your favorite add-ins. Blend less for a more rustic, chunky texture or blend more so it comes out smooth and velvety. Make this healthier, creamy vegetable side with garlic, vegan Parmesan cheese and buttery coconut oil – in only 25 minutes.

Garlic Mashed Cauliflower Recipe in Bowl on Kitchen Towel Set on Rustic Wooden Table

Garlic Mashed Cauliflower Recipe in Bowl on Kitchen Towel Set on Rustic Wooden Table
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Keto Cauli Mashed Potatoes

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 6
Calories 98 kcal
Author Liana Werner-Gray



  1. In saucepan, cover cauliflower with water. Bring to boil and cook until fork tender, 10-15 minutes. Drain very well. (Note: Use kitchen towel to squeeze out excess water.)
  2. In small skillet over low heat, heat olive oil, add garlic and stir until softened, about 5 minutes.
  3. In blender, combine all ingredients and blend until desired consistency. (Note: Blend less for chunkier texture or more for creamier mash.)
  4. Serve topped with butter/buttery oil and chives.

Note: Blend in cashew or dairy cream cheese for extra protein, fats and cheesy flavor.

Recipe Notes

Add the ingredients to your cart and get mashin’!

Nutrition Facts
Keto Cauli Mashed Potatoes
Amount Per Serving
Calories 98 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 3g15%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 2g
Cholesterol 3mg1%
Sodium 267mg11%
Potassium 349mg10%
Carbohydrates 7g2%
Fiber 3g12%
Sugar 2g2%
Protein 5g10%
Vitamin A 46IU1%
Vitamin C 47mg57%
Calcium 83mg8%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.