Mashed Cauliflower (Low Carb)
If you’re looking for a lighter, low-carb side dish that still feels rich and comforting, this Mashed Cauliflower is about to become your new go-to. It’s buttery, garlicky, and creamy—everything you love about mashed potatoes, but without the carbs!
Perfect for weeknight dinners or holiday spreads when you want to balance out the heavier dishes, this recipe delivers cozy comfort with a healthy twist. No one will guess it’s made from cauliflower—it’s that good. (My mashed potato carb loving daughter couldn’t tell!)
Why You’ll Love It
- Comfort food flavor, low-carb style
- Creamy, buttery, and totally satisfying
- Perfect side for weeknight meals or holidays
- Family-approved and freezer-friendly
What You’ll Need
Find the full, printable recipe with exact measurements at the bottom of this post. Read on for more details and tips!
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- Food processor or quality blender
- 2 large heads of cauliflower (about 5 cups, chopped)
- ¼ cup heavy whipping cream
- 4 tablespoons salted butter
- 3 cloves garlic, minced
- ⅓ cup sour cream
- 1 teaspoon salt, plus more to taste
- ½ teaspoon black pepper, plus more to taste
How To Make It
Prep the cauliflower:
Chop the cauliflower into small florets (about 5 cups total).
Cook until soft:
Bring a large pot of salted water (½ tablespoon salt) to a boil. Add the cauliflower and cook until very tender, about 15 minutes. Drain well.
Sauté the garlic:
In a small saucepan, melt the butter over medium heat. Add the minced garlic and cook for 1 minute, just until fragrant. Be careful not to let it brown. *Do not skip this step. Do not add raw garlic to the cauliflower- it will be spicy and not in a good way. Don’t ask how I know 🙃
Blend it all together:
Add the cooked cauliflower, melted garlic butter, sour cream, salt, and pepper to a food processor. Pulse until well combined. (Work in batches if your processor is small.)
Add the cream:
With the processor running, slowly add the heavy cream—one tablespoon at a time—until the mixture is smooth, creamy, and fluffy.
Season to taste:
Taste and adjust with more salt or pepper if needed.
Serve warm and enjoy!
Spoon into a serving dish and top with a pat of butter or sprinkle of herbs if desired.
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Variations
- Cheesy Cauliflower Mash: Add ½ cup shredded cheddar, parmesan, or Gruyère for an ultra-rich, cheesy version.
- Herb Lovers’ Mash: Stir in chopped fresh herbs like parsley, thyme, or chives.
- Loaded Style: Top with crumbled bacon, shredded cheese, and green onions—just like loaded mashed potatoes.
- Roasted Garlic Version: Use roasted garlic instead of sautéed garlic for a mellow, sweet flavor.
- Dairy-Free Option: Swap the butter for plant-based butter and use coconut cream or unsweetened almond milk.
FAQ’s
Can I make mashed cauliflower ahead of time?
Yes! Make it up to 2 days in advance, then reheat gently with a splash of cream or butter.
Can I use frozen cauliflower?
Yes. Steam according to package directions, then drain well before blending to avoid extra moisture.
What’s the best tool for mashing?
A food processor gives a super-smooth finish. For a chunkier, rustic mash, use a hand masher or immersion blender.
Can I freeze mashed cauliflower?
Absolutely! Store in an airtight container for up to 2 months. Thaw overnight and reheat on the stovetop before serving.
How do I make it thicker?
If your mash turns out too thin, stir in a bit more sour cream or shredded cheese, or reheat to let some moisture evaporate.
More Sides To Love
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Creamy Mashed Cauliflower (low carb)
Equipment
Ingredients
Method
- Chop cauliflower into small florets.
- Boil in salted water until very tender, about 15 minutes. Drain well.
- Melt butter in a saucepan, add garlic, and cook 1 minute.
- In a food processor, combine cooked cauliflower, garlic butter, sour cream, salt, and pepper. Pulse until smooth.
- Slowly add heavy cream, one tablespoon at a time, until creamy and fluffy.
- Season to taste and serve warm.
Nutrition
Notes
- For a cheesy version, blend in ½ cup shredded cheddar or parmesan.
- Reheats beautifully—just add a splash of cream or butter when warming up.
