Creamy Cauliflower Mashed Potatoes – KetoConnect

Everybody loves mashed potatoes. It’s the proper aspect dish for vacation gatherings, and even only a routine dinner on a busy weekday. When we began a keto food regimen it was one of many recipes we missed making essentially the most and needed to discover a substitute for. We’ll present you the way to make Cauliflower Mashed Potatoes utilizing only a handful of straightforward components. And don’t assume that is going to be some wholesome knock off model of the one you love mashed potatoes. You received’t even be capable of inform the distinction between our cauliflower mashed potatoes recipe and the true factor!

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completed dish being served

Cauliflower Vs Potatoes

The approach this recipe is made solely adjustments barely whenever you substitute cauliflower in for potatoes. You nonetheless have to prepare dinner the first ingredient till it’s tender, earlier than you add in a handful of components and mash all the things collectively. Cauliflower mashed with butter, cream and a few easy seasonings will intently resemble mashed potatoes.

Cauliflower has a stronger taste than mashed potatoes, however by including within the conventional creamy parts you discover in mashed potato recipes you’ll barely discover the distinction.

Carbs in Cauliflower

If you’ve been on a ketogenic food regimen for any period of time you could have most likely observed the outstanding use of cauliflower in recipes. This is as a result of cauliflower is without doubt one of the greatest replacements for starchy meals from mashed potatoes to pizza crusts.

100 grams of cauliflower (about 1 cup) is 5 complete carbs and a couple of grams of fiber. This ends in simply three grams of internet carbs per cup. This makes cauliflower an ideal possibility for a keto food regimen. An whole massive head of cauliflower has 25 grams of internet carbs.

In addition to being a powerhouse of low carb delicacies, cauliflower additionally comes with a bunch of well being advantages.

Carbs in Potatoes

While there are undoubtedly carbs on the market which might be way more evil than potatoes, these tubers nonetheless comprise very excessive quantities of carbohydrates. Potatoes are low in sugar, however they’re excessive in starch. A 150 gram potato comprises 26 grams of carbs and a couple of grams of fibers. At 24 grams of internet carbs you’ll undoubtedly battle to suit potatoes into your keto food regimen.

Potatoes are a wholesome a part of a food regimen that’s low in carbs, however if you wish to be in a state of ketosis then you definately won’t be able to incorporate this excessive carb meals in your food regimen. To create the bottom carb mashed potatoes attainable we might be utterly changing potatoes with cauliflower.

How to Make Cauliflower Mashed Potatoes

Cut the Cauliflower into Florets

Prior to cooking the cauliflower we might be breaking down the top into small florets. The smaller you go the faster it is going to take to prepare dinner, however I similar to to interrupt them into massive clumps. A significant distinction between mashed cauliflower and mashed potatoes is that you’ll have to drain the florets to take away all of the moisture. Potatoes don’t retain as a lot moisture as cauliflower, making this step distinctive to cauliflower mashed potatoes.

ingredients to make the recipe on table

Steam or Boil Until Tender

You can do that on the range high, within the microwave, or like us – in an Instant Pot. We make use of the various completely different settings on our Instant Pot to simplify this recipe however it may be made simply as simply by different strategies. The most vital factor is to get the recent cauliflower to be fork tender.

To take a look at this you will want to poke into a chunk of cauliflower with a fork. The fork ought to slide in with very minimal drive. I wish to verify a number of items to make sure all the cauliflower florets are cooked evenly. You’re higher off over cooking the cauliflower than undercooking it. If you undercook the cauliflower you won’t be able to get the specified smoothness everyone loves of their cauliflower mashed potatoes.

We use our immediate pot on excessive stress for 1 minute and it comes out good. Remember, the cauliflower will proceed cooking because it cools.

instant pot cauliflower being prepared

Allow to Cool and Drain

If you’re utilizing an immediate pot you’ll be able to skip this step. The cauliflower must be drained previous to processing into mashed potatoes or the combination can separate. This step is required for those who boiled the cauliflower.

To drain the cooked cauliflower you should utilize a cheese material. Place all the cooked and cooled florets into the cheese material and squeeze out as a lot of the water as you’ll be able to. If an excessive amount of water makes it to the ultimate dish the flavors might be diluted and you’ll undoubtedly inform that you just’re not consuming actual mashed potatoes.

Add Cream, Butter, Salt and Pepper

These are the signature components of any cauliflower mashed potatoes recipe. There are some further components that may be added for taste, however these four are the necessities. The cream and butter mix to present mashed potatoes their signature clean and creamy texture and wealthy taste. Although this recipe is ideal as it’s, listed below are few concepts so as to add to those cauliflower mashed potatoes:

  1. Sour Cream – This will add a tangy taste. Some folks swear by including bitter cream to their mashed cauliflower, some folks hate it. I like to go away it out.
  2. Cheese – A welcomed addition to only about any recipe, cheese may be added to your cauliflower mashed potatoes as properly. I have a tendency to go away out the cheese as a result of I benefit from the simplicity of a extra minimal mashed cauliflower recipe.
  3. Cream Cheese – Some folks like including cream cheese to their mashed potatoes however I’m not one in all them. It will add a richness and tang to this recipe if that’s your factor.
  4. Greek Yogurt – Don’t do it…
  5. Herbs and Spices – There is an extended record of herbs and spices that go nice on this recipe. Garlic, onion, oregano, rosemary, and chives are some attainable additions.
  6. Olive oil – You can use olive oil instead of butter. Butter is a taste many individuals affiliate with mashed potatoes and this might be lacking for those who use olive oil as a substitute. Unless you wish to make this recipe dairy free I might go for good high quality butter over olive oil.
ingredients being added together

The recipe proven under may be seen as a base to which you’ll add your favourite components and flavors. We preserve it easy and use cream, butter, garlic powder, salt and pepper, and chives. This mixture ends in a closing product that’s the most like mashed potatoes.

Mash to Combine

This may be finished with a potato masher, a hand mixer, immersion blender or utilizing a meals processor. The greatest outcomes will most likely come from a meals processor as a result of you’ll be able to proceed to course of the combination till it’s clean and creamy. However, in case your cauliflower could be very tender to start with then you ought to be nice utilizing a potato masher or a hand mixer and make cauliflower mashed potatoes proper in your immediate pot.

Just bear in mind, if you’re having bother getting your cauliflower to mash up and turn into creamy you most likely simply want to combine it for longer. For reference, once we make mashed potatoes in a meals processor they’re creamy and blended after about 30-60 seconds. Cauliflower mashed potatoes can take 2-four minutes of complete mixing time. Be affected person!

mashed and completed recipe ready to be served

How to Serve

If you’re making this as a aspect dish for a routine household dinner then simply serve it as quickly as you end making it. If you make it for a household gathering and it’s important to journey with it then one of the simplest ways to move the cauliflower mash is to place it in a casserole dish. Cover the dish with tin foil and whenever you arrive on the get together simply place the cauliflower mashed potatoes within the oven for 5-10 minutes to heat up previous to serving.

How to Make Mashed Potatoes Healthy

Mashed potatoes should not thought of a wholesome superfood by most. This has to do with the excessive quantity of carbs and fats, and really small quantity of protein. When you add within the scrumptious style and creamy texture, it’s basically a recipe for weight achieve. We can flip this recipe round and make it a lot more healthy with only a few easy modifications.

  1. Substitute white potatoes with cauliflower. This will drastically cut back the carb depend.
  2. Use high quality components like grass-fed butter and cream. This will improve the quantity of vitamins in your recipe and reduce the quantity of components, pesticides and hormones in your recipe.
  3. Use entire meals. We’ve already coated this one by offering you with this recipe, however some individuals are nonetheless making mashed potatoes from a field.
  4. Replace butter and cream with olive oil for a dairy free variant on cauliflower mashed potatoes.

Simple adjustments like those listed above will flip all of the meals you make into wholesome meals. Healthy adjustments don’t must imply an enormous sacrifice in style.

Questions On The Recipe

Can You Make It Ahead of Time?

You definitely can. If I used to be making this for a celebration or gathering I might make it the evening earlier than, or the morning of the get together. Make an enormous batch and transport it to the get together in a casserole dish. Heat for 5-10 minutes earlier than serving to friends.

Can You Freeze Cauliflower Mashed Potatoes?

You can, but it surely ought to solely be used as a final resort. The water content material of this dish makes it in order that the feel won’t be anyplace close to pretty much as good when you freeze it. If it’s important to freeze it and also you need to convey again among the taste and texture of the unique dish you possibly can warmth it and course of it once more with some recent butter and herbs. This is a dish that’s greatest eaten inside 1-2 days of constructing it.

Why is Mine Watery?

You didn’t take away sufficient of the water after you cooked the cauliflower. This is a vital step and can result in a watery closing product whether it is skipped. To drain the water from the cooked cauliflower use a cheese material and squeeze it as tightly as you’ll be able to. You ought to see a good bit of water drain off of the cooked cauliflower, particularly for those who boiled the cauliflower.

placed in a serving dish and topped with butter

Make it a Keto Dinner

Cauliflower mashed potatoes is one in all our favourite aspect dishes. We make it a number of instances monthly and sometimes pair it with a easy protein like hen thighs, steaks or salmon. Try a few our favourite dinner recipes from our weblog to spherical out your keto dinner.

And for those who’re new to keto and want steering, take a look at our keto macro calculator. This will assist you to perceive your customized macros and provide you with some concepts for the way to meet your well being and health targets.

dish served and topped with fresh herbs

Cauliflower Mashed Potatoes

Cauliflower Mashed Potatoes are a wholesome and scrumptious tackle the standard aspect dish. Follow these steps to take pleasure in a clean and buttery mashed cauliflower aspect dish.


  • Cut the top of cauliflower into florets and discard the stalk. Set apart.

  • Place a trivet into the inside lining of your Instant Pot. Then add 1 cup of water. Read the recipe notes for data on the way to make this recipe with out an Instant Pot.

  • Place the florets into the trivet and put the lid on the Instant Pot. Turn the knob to sealed, press Manual (ensuring it’s set to High Pressure) after which set time for 1 minute.

  • Once timer goes off carry out a fast stress launch. Once the stress is gone, take away the trivet and cauliflower from the Instant pot and drain the liquid.

  • Next, flip the moment pot to “Keep warm” setting, and add all components to the inside lining of the Instant Pot, together with the cooked cauliflower.

  • With a picket spoon or hand mixer, combine till the cauliflower is mashed to your liking, and all the things is mixed. Use a meals processor or immersion blender in case your combination doesn’t come collectively. Top with further butter and recent chives earlier than serving, if desired.

  • Best saved in an air tight container within the fridge as much as 5 days.


Net Carbs: 5g per serving
Yields: 6 servings

To make this recipe with out an Instant Pot you should utilize a saucepan on the stovetop. Simply steam or boil the cauliflower within the saucepan till fork tender. You should drain the cauliflower utilizing a cheesecloth to take away a lot of the moisture. Once the cauliflower is drained simply comply with the rest of the recipe above.

Nutrition Facts

Cauliflower Mashed Potatoes

Amount Per Serving

Calories 208
Calories from Fat 171

% Daily Value*

Fat 19g29%

Saturated Fat 12g60%

Cholesterol 58mg19%

Sodium 634mg26%

Potassium 445mg13%

Carbohydrates 8gthree%

Fiber 3g12%

Sugar 3gthree%

Protein 3g6%

Vitamin A 711IU14%

Vitamin C 70mg85%

Calcium 48mg5%

Iron 1mg6%

* Percent Daily Values are primarily based on a 2000 calorie food regimen.

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