Low-Carb Alternative to Mashed Potatoes

Low-Carb Alternative to Mashed Potatoes

posted in: Recipes

A low-carb alternative to mashed potatoes is better than the real thing. The creamy consistency of mashed cauliflower with butter and flavourful herbs is too delicious to resist. Keto and nonketo dieters alike with enjoy this dish!

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 other possibilities.

In this recipe, we are using cauliflower as an low-carb alternative to mashed potatoes. Mashed potatoes 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. 

Get creative with the herbs and flavors, the possibilities are limitless. 

Take your cauliflower mash to the next level by mixing and matching your favorite add-ins like chives, roasted garlic, parmesan, and lemon.

Looking for more Cauliflower recipes?

This keto mashed potato recipe is also included in 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. This “training manual” teaches the essentials of successful low-carb, ketogenic cooking.

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Low-Carb Alternative to Mashed Potatoes

Creamy Caulifower Mashed Potatoes

Keto Mashed Potatoes are better than the real thing. The creamy consistency of mashed cauliflower with butter and flavourful herbs is too delicious to resist. Keto and nonketo dieters alike with enjoy this dish!
5 from 2 votes
Print Rate
Course: Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes


  • 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


  • 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.
  • Mash or blend cauliflower, cream, butter, sour cream, and garlic in a mixing bowl or food processor. Continue until the dish resembles mashed potatoes.
  • Mix in herbs de Provence.
  • Season with salt and black pepper to taste.
  • Serve warm.


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.
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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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Creamy Cauliflower Mash A Low-Carb Alternative to Mashed Potatoes

Meet Jessica Haggard

Jessica Haggard is the creator of Primal Edge Health, where she shares simple, nourishing low-carb, keto and carnivore diet recipes. With a focus on from scratch, homemade cooking, animal-based nutrition, and easy DIY beauty and personal care recipes, there’s always something new going on in her kitchen! Jessica will teach you exactly how to thrive with all the best ingredients and enjoy the journey along the way.

She has photographed and authored two best selling ketogenic cookbooks, The Ketogenic Edge Cookbook and The Carnivore Cookbook. Learn more about Jessica…

5 Responses

  1. Laura
    | Reply

    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!!

      • Sandy Jump
        | Reply

        I have had mashed cauliflower before and it was good. I want to eat better, since it’s just me now. Both my parents have passed. I’m gonna go to the store and get a cauliflower and make it.

        • Jessica Haggard
          | Reply

          I just made this recipe yesterday! Served with slow cooked meat, everyone loved it!

  2. 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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