The Best Creamy Mashed Cauliflower (Low-carb/Keto)

Buttery, fluffy and garlicky cauliflower mashed “potatoes” are a carb-lovers dream come true! This delicious mashed cauliflower is loaded with garlic, butter, parmesan, and cream cheese! It’s KETO friendly and is a great alternative to traditional mashed potatoes. The Best Creamy Mashed Cauliflower (Low-carb/Keto) Mashed cauliflower is a godsend to all my carb lovers who are on a low-carb diet. It tastes and feels so much like mashed potatoes without the added carbs. Plus, no peeling of potatoes needed! Simply boil, steam, or roasted cauliflower florets and garlic, butter, parmesan cheese, and cream cheese for the BEST most Creamiest and fluffiest mashed cauliflower EVER!

Cauliflower mash is great for people who are on a low carb or keto diet but it’s also great for diabetics and anyone looking to eat healthily. Cauliflower has a massive amount of nutrients and is loaded with antioxidants, vitamin c (half your daily requirements) fiber, potassium, and is an overall superfood and great for losing weight.


To make mashed cauliflower you will need fresh or frozen cauliflower florets.

Garlic & butter. You will need 2-3 cloves of garlic for this cauliflower mash but obviously it will depend on your taste preference. You can always add an extra clove or two if you are a garlic lover or sub out the garlic all together and replace it with a dash of garlic powder if it’s not your thing.

To make the cauliflower creamy you will need a creamy component. Our favorite is cream cheese. It adds so much flavor to the mashed cauliflower and makes it’s velvety smooth and creamy. You can also use sour-cream which works just as good if you prefer.

We also like to add freshly grated parmesan cheese because why not? It adds depth of flavor and texture to the mash and really makes it stand out. The parmesan cheese is completely optional though.

The Best Creamy Mashed Cauliflower (Low-carb/Keto)HOW TO COOK CAULIFLOWER

There are several methods of cooking cauliflower from blacking to roasting and steaming in the microwave. Any of these methods will work well with making the mashed cauliflower. cook the cauliflower

Blanching: Boil water in a deep pot. Boil cauliflower for 3-4 minutes then drains the cauliflower using a strainer. Be sure all the water is strained out of the cauliflower by gently patting with paper towels or squeezing with a cheesecloth to remove excess water.

Roasting: Roasted cauliflower is extra special because it develops a golden color and caramelized flavor while baking. This method also ensures that no excess water will sneak its way into the cauliflower. Roasted cauliflower at 425F for 20 minutes or until fork-tender. If you will be roasting, roast the garlic cloves and butter along with the cauliflower in the same pan to develop a roasted garlic flavor.

Steaming: This is our favorite method for cooking cauliflower because it helps keep the water out of the cauliflower. You will need a steamer basket for this method but fear not, if you do not have a steamer basket, simply steam the cauliflower in the Microwave!The Best Creamy Mashed Cauliflower (Low-carb/Keto)


steaming cauliflower in the microwave is a great option if you do not have a steamer or are simply running low on time.

To steam cauliflower in the microwave, add cauliflower florets to a microwave-safe bowl and fill with just enough water to cover the bottom of the bowl (about 1/4 cup).

Loosely cover the bowl with a plate, wax paper, plastic wrap, or a paper towel and microwave on high for 8-10 minutes or until fork-tender.


The secret to getting the most flavor out of the mashed cauliflower is to cook the garlic in a few tablespoons of butter. The garlic will release an aromatic flavor into the butter and the butter will develop a lightly golden color along with a nutty toasted flavor that will take this mashed cauliflower to the next level and beyond!

Cook the cauliflower until it’s super soft. Don’t be afraid to let it get mushy, the more cooked it is the softer and easier it will be to mash.

Drain well. The MOST important step when making mashed cauliflower it to drain the cauliflower very well if blanching in water. Any extra water will make the cauliflower watery and unappetizing. We recommend steaming or roasting the cauliflower in the oven to help keep the water at bay.

The Best Creamy Mashed Cauliflower (Low-carb/Keto)

Creamy Garlic Mashed Cauliflower

Buttery, fluffy and garlicky cauliflower mashed "potatoes" is a carb-lovers dream come true! This delicious mashed cauliflower is loaded with garlic, butter, parmesan, and cream cheese! It's KETO friendly and is a great alternative to traditional mashed potatoes. 
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Course: Side Dish
Cuisine: American
Keyword: cauliflower, keto, mashed, potatoes
Prep Time: 5 minutes
Servings: 4 people
Calories: 126kcal
Cost: $3


  • 1 head cauliflower or 16 oz bag frozen cauliflower
  • 2 tablespoons unsalted butter or olive oil
  • 3 cloves garlic minced
  • 3 tablespoons cream cheese or heavy whipping cream or sour cream
  • 1/4 cup parmesan cheese optional
  • salt & pepper to taste


  • Rinse and cut cauliflower into florets. Steam or blanch cauliflower for 10 minutes or until the fork-tender and soft. Remove from heat and drain well.
  • While the cauliflower is cooking, heat butter over medium-high heat in a small saucepan. Add the garlic and Sautee for 1-2 minutes or until the garlic fragrant and begins to turn golden.
  • Remove from heat and add to a large food processor along with cooked cauliflower, parmesan, and cream cheese. Season with a dash of salt and pepper, to taste.
  • Blend until the cauliflower is smooth and resembles the texture of mashed potatoes. Alternatively, mash with a masher until it looks like mashed potatoes.
  • Serve with pats of butter and herbs of choice.



To make vegan: use vegan cream cheese or coconut cream in place of the cream cheese.
To steam in microwave: Place florets in a microwave-safe dish, add water to fill the bottom of the dish and lightly cover with a plate, parchment paper, or plastic wrap for 8-10 minutes or until fork tender. 


Serving: 1serving (1/4 the recipe) | Calories: 126kcal | Carbohydrates: 9g | Protein: 6g | Fat: 9g | Saturated Fat: 5g | Cholesterol: 24mg | Sodium: 179mg | Potassium: 454mg | Fiber: 3g | Sugar: 3g | Vitamin A: 282IU | Vitamin C: 70mg | Calcium: 120mg | Iron: 1mg

The Best Creamy Mashed Cauliflower (Low-carb/Keto) The Best Creamy Mashed Cauliflower (Low-carb/Keto)


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