Easy Cauliflower Mashed Potatoes {Low Carb}

  • Share
  • Tweet
  • Pin
  • Email
  • An easy Cauliflower Mashed Potatoes recipe is all you need to replace carbs with veggies. It’s so simple and absolutely delicious. With a few tips and tricks (shh…it’s cream cheese!) along the way, no one will ever know it’s mashed cauliflower!

    cauliflower mashed potatoes with rosemary in a white platter with gold spoon

    One of the many joys of the holidays is all of the appetizers, sides, and desserts. I always look forward to those dishes you don’t make every day because they’re a little too indulgent. Dips, potatoes, pies, oh my! It’s no wonder we all rush to the gym in January. I’ve been striving to work toward a balance this holiday season, without having to compromise great flavor.

    That’s when I discovered the magic of cauliflower mashed potatoes.

    cauliflower mashed potatoes with rosemary in a white platter with gold spoon

    Does Mashed Cauliflower taste like Mashed Potatoes?

    Mashed cauliflower is eerily similar to mashed potatoes, without the carbs. I’m always looking for ways to boost my intake of veggies and protein, and desperately need to reduce my carbs, so this recipe was a no-brainer for me!

    When made correctly, no one will know they are actually cauliflower garlic mashed potatoes. It’s the perfect way to get picky eaters to get their veggie intake!

    cauliflower mashed potatoes with rosemary in a white platter with gold spoon

    Cauliflower Mashed Potatoes Ingredients

    I included everything I love in mashed potatoes in my easy cauliflower mashed potatoes recipe.

    • Cauliflower – The fresher the better. This is the star of the show, after all.
    • Fairlife Whole Milk – My family and I prefer the flavor of Fairlife whole milk. Fairlife milk is lactose-free and provides 50% more protein and calcium as compared to regular milk. You want the whole milk variety for a super creamy texture.
    • Cream Cheese – This is the secret ingredient to my homemade mashed potatoes. It also provides an added dose of sweet cream flavor.
    • Garlic – Minced to the finest texture.
    • Parmesan – Freshly grated, of course. The few moments it takes to grate fresh Parmesan cheese is totally worth the effort since fresh is much more flavorful than the pre-grated variety.
    • Rosemary (or your favorite fresh herb) – Fresh rosemary, or your favorite herb. It adds so much color and flavor to this simple side dish.
    • Freshly Cracked Black Pepper – Use whole black peppercorns from a grinder, if possible.

    The freshest ingredients make the best dishes and topping a dish with fresh herbs is like putting a centerpiece on a table. It brings it to life and makes this healthy side dish feel special!

    Fairlife milk, cauliflower, cream cheese, parmesan, and rosemary on a marble countertop

    How to Make Garlic Mashed Cauliflower

    1. Fill pot with water just below where your steamer rests. Add the cauliflower and lid. Steam for 10 minutes over high heat.
    2. Transfer to your food processor and process until thick and creamy. Or, to your desired texture.
    3. Add the milk, cream cheese, and garlic and pulse a few more times.
    4. Transfer to a mixing bowl. Fold in the Parmesan.
    5. Place in your serving dish. Garnish with fresh rosemary and black pepper. Enjoy!

    cauliflower in a steamer in a white ceramic dutch oven

    A Few Tips for the Best Cauliflower:

    • Steam the cauliflower rather than boil it.
    • Puree the cauliflower to give it the real texture of mashed potatoes.
      • You can also leave it slightly chunky, depending on how you like your mashed cauliflower or mashed potatoes {if you’ve never tried it}. My nephew describes them as mashed potatoes, but better and more flavorful.
    • Fold in the Parmesan. This will prevent the cheese from becoming stringy and provides a creamier texture.

    How to Make Cauliflower Mashed Potatoes Vegan:

    Vegan mashed cauliflower can easily be made with a few simple swaps.

    • Replace the Fairlife whole milk with your favorite unsweetened plant-based milk, such as almond or cashew.
    • Use vegan butter rather than the cream cheese.
    • Omit the Parmesan cheese and use up to 1/4 cup nutritional yeast for that special, cheesy flavor.

    cauliflower mashed potatoes with rosemary in a white platter with gold spoon

    Does Mashed Cauliflower Freeze Well?

    To freeze, allow the mixture to cool and pour into freezer bags, or an airtight container. Make sure the mixture is flattened and freeze for up to 3 months.

    Once you’re ready to serve it again, thaw and heat the mixture in a saucepan over medium heat until heated through.

    Garlic cauliflower mashed potatoes is the perfect low carb side dish. I can’t wait to see if Chris even notices the difference!

    cauliflower mashed potatoes with rosemary in a white platter with gold spoon

    More Low Carb Recipes You’ll Love:

    cauliflower mashed potatoes with rosemary in a white platter with gold spoon
    5 from 6 votes

    Garlic Mashed Cauliflower Recipe

    Course Side Dish
    Cuisine American
    Keyword cauliflower mashed potatoes, cauliflower mashed potatoes recipe, side dish
    Prep Time 15 minutes
    Cook Time 10 minutes
    Total Time 25 minutes
    Servings 8
    Calories 103 kcal


    • 1 head cauliflower cut into florets
    • ½ c fairlife whole milk
    • 4 oz cream cheese softened
    • 1 Tbsp minced garlic
    • ½ c fresh grated parmesan
    • rosemary {or fresh herb of your choice}
    • cracked pepper


    1. Fill pot with water just below where the steamer rests. Add cauliflower and lid. Steam for 10 minutes over high heat.
    2. Add florets to food processor until desired texture.
    3. In food processor or mixing bowl, add milk, cream cheese, and garlic. Fold in parmesan.
    4. Garnish with rosemary and fresh cracked pepper.

    Recipe Notes

    To make vegan, replace the Fairlife whole milk with unsweetened plant-based milk. Replace the cream cheese with vegan butter. Omit the Parmesan and use up to 1/4 cup nutritional yeast.

    Nutrition Facts
    Garlic Mashed Cauliflower Recipe
    Amount Per Serving
    Calories 103 Calories from Fat 63
    % Daily Value*
    Fat 7g11%
    Saturated Fat 4g20%
    Cholesterol 21mg7%
    Sodium 174mg7%
    Potassium 260mg7%
    Carbohydrates 6g2%
    Fiber 2g8%
    Sugar 3g3%
    Protein 5g10%
    Vitamin A 277IU6%
    Vitamin C 35mg42%
    Calcium 128mg13%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.

    I’m proud to partner with fairlife, our family’s favorite milk. Thank you for supporting the brands who make this site possible.


    Be sure to follow me on my social media, so you never miss a post!

    instagram| facebook| pinterest



  • Share
  • Tweet
  • Pin
  • Email
  • Disclosure