Low-Carb Alternative to Mashed Potatoes

Low-Carb Alternative to Mashed Potatoes

Years ago when we stepped away from the typical Standard American Diet (SAD) I made this low-carb alternative to mashed potatoes for a holiday feast. This dish was placed on the table at a family get together and soon devoured by all! The creamy consistency of mashed cauliflower with butter and flavourful herbs was too delicious to resist.

This low-carb cauliflower mash recipe is pulled from the quintessential low-carb keto recipe book, The Ketogenic Edge Cookbook, which includes a number of cauliflower based recipes. There are many meal suggestions that mix and match different cauliflower dishes with various entrees, dips, sauces, and sides. A labor of love, this “training manual” to teach the essentials of successful low-carb, ketogenic cooking. Cauliflower is one important tool to learn how to use.

Eat cauliflower not carbs.

Cauliflower is incredibly versatile, if you know how to use it. Rice, pasta, and potatoes can all be deliciously replaced with this low-carb veggie. Cauliflower bread, buns, bagels, dipping sticks, and casseroles are just some of the possiblities.

For now, we are focused on using cauliflower as an low-carb alternative to mashed potatoes. Mashed potaotes are a common staple for many, now you can enjoy the same creamy texture without a high carb load.

Simply blend cauliflower with butter, cream (or coconut cream), and cream cheese (optional) for a low carb alternative to starches. Gete creative with the herbs and flavors, the possiblities are limitless. Take your cauliflower mash to the next level by mixing and matching your favorite add-ins like chives, roasted garlic, parmesan, kale, and lemon.

Creamy Cauliflower Mash A Low-Carb Alternative to Mashed Potatoes

Low-Carb Alternative to Mashed Potatoes
Creamy Caulifower Mashed Potatoes
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Creamy Caulifower Mashed Potatoes
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Low-Carb Alternative to Mashed Potatoes
Rating
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Rating: 5
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Prep Time 10minutes
Cook Time 10minutes
Ingredients
  • 1 medium cauliflower
  • 3 tablespoons heavy whipping cream dairy or coconut
  • 1 tablespoon grass-fed butter or coconut oil
  • 2 tablespoons sour cream or cream cheese, optional
  • 2 cloves garlic
  • 2 tablespoons herbs de Provence
  • salt and ground black pepper
Ingredients
  • 1 medium cauliflower
  • 3 tablespoons heavy whipping cream dairy or coconut
  • 1 tablespoon grass-fed butter or coconut oil
  • 2 tablespoons sour cream or cream cheese, optional
  • 2 cloves garlic
  • 2 tablespoons herbs de Provence
  • salt and ground black pepper
Rating
Votes: 2
Rating: 5
You:
Rate this recipe!
Prep Time 10minutes
Cook Time 10minutes
Instructions
  1. Chop the cauliflower into large pieces. Trim the inner core and cut florets down to size. Steam in a saucepan for about 10 minutes, until tender. Drain well, squeeze in a clean towel to remove as much water as possible.
  2. Mash or blend cauliflower, cream, butter, sour cream, and garlic in a mixing bowl or food processor. Continue until the dish resembles mashed potatoes.
  3. Mix in herbs de Provence.
  4. Season with salt and black pepper to taste.
  5. Serve warm.
Recipe Notes

Macronutrients Per Serving: 3.25 g protein, 11 g fat, 7.25 g carb, 4.25 g net carb

If you shop online, use this link to purchase high-quality butter from US Wellness Meats and we will be grateful and receive a small commission.

Looking for more recipes like this Low-Carb Alternative to Mashed Potatoes?

Enjoy exploring the versatility and variety of cauliflower in these low-carb, cauliflower based recipes. There are many more was to use this vegetable in addition to a low-carb alternative to mashed potatoes.

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5 Responses

  1. […] Our Low-Carb Alternative to Mashed Potatoes provides an example of a keto friendly option to the classic potato dish. These low-carb recipes provide 10 examples of keto pasta alternatives. There are two options (Kelp Noodles and The “Miracle Noodle”) to stock your pantry with. […]

  2. […] Cauliflower Mash in place of mashed […]

  3. Laura
    | Reply

    Hi,
    I’m new to your website and YouTube channel, so if you’ve answered this previously, I missed it. I notice on some of your recipes you list “ cream” as an ingredient. Like in this recipe above you list both cream and sour cream. It doesn’t look like heavy whipping cream in the YT videos where you mention cream. What is it? I’ve only seen at the stores here in SoCal: sour cream, heavy whipping cream, creme fraiche (not sure of spelling). My family is not keen on coconut cream for things other than Asian dishes, so I’m interested in the dairy cream you use. Thank you. Anxious to start cooking your recipes!

    • Jessica Haggard
      | Reply

      Great question – when I mention cream I mean heavy whipping cream. I’ll go and update my recipes here to be clear on this! Enjoy!!

  4. wayne
    | Reply

    I’ve made a mock mash potatoes with a similar recipe using cauliflower. The main difference is instead of steaming the cauliflower in water I microwave the cauliflower dry for about 10 minutes. I find there is less moisture. After that I put the cauliflower in my vitamix using the tamper to push down all the bits as I pulse the cauliflower several times then blend for about a minute or 2 on medium speed still using the tamper to keep everything down. When I’m done, the cauliflower mash is so dense and has so much body that when I turn the blender upside down the cauliflower remains in the blender. I find this method creates and outrageously similar “body” to traditional mash potatoes.

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