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Low Carb Mashed Cauliflower

Who loves mashed potatoes? (I do! I do!) Well since potatoes are high in starch and carbohydrates, a good substitute is mashed cauliflower! Follow this recipe for a close swap of mashed potatoes. Enjoy it in good health!

Low Carb Keto Friendly Loaded Mashed Cauliflower

This side dish makes an excellent substitute for Loaded Mashed Potatoes for those who are on a low carb or ketogenic diet.

  • 1 head Cauliflower
  • 1 Tbsp. Salt
  • 2 Tbsp. Butter, softened
  • 2 Tbsp. Cream Cheese, softened
  • 1/3 Cup Heavy Whipping Cream
  • 2 Tsp. Garlic Powder
  • Salt and Pepper to taste
  1. Chop the cauliflower into small pieces.
  2. On the stove, bring some water to a boil in a large pot. Boil the cauliflower in water for about 5-10 minutes or until tender.
  3. Drain the cauliflower (we used our favorite hands-free clip on strainer: http://amzn.to/2qMLPjL)
  4. Place a couple of layers of cheese cloth in an empty bowl and then pour the drained cauliflower on top of the cheese cloth. Sprinkle 1 Tbsp. of salt and let it sit until it is cool enough to handle.
  5. At this point your kids will come downstairs inquiring about the… ahem… strong smell. This is just the nature of boiled cauliflower (due to the sulfur). Tell the kids that you are cooking dinner and have no idea what they are talking about and hope they will leave you alone. Don’t screw this up! If this step goes well, you just might fool them into believing this is real mashed potatoes.
  6. Once cool enough to handle, grab the cheese cloth and twist and squeeze as much liquid out as possible. The more liquid you can squeeze out, the closer it will be to the consistency of a real mashed potato… so SQUEEZE! (Discard the liquid)
  7. Add the butter, cream cheese, heavy whipping cream, garlic powder, and salt and pepper to taste.
  8. Optional: top with shredded cheese, bacon bits, sour cream and green onions (note these are not included in the nutritional info)

Please note: optional toppings (cheese, bacon, sour cream) are not included in nutritional info.

Nutrition Facts
Servings 6.0
Amount Per Serving
calories 95
% Daily Value *
Total Fat 8 g 12 %
Saturated Fat 5 g 24 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 24 mg 8 %
Sodium 49 mg 2 %
Potassium 12 mg 0 %
Total Carbohydrate 3 g 1 %
Dietary Fiber 0 g 0 %
Sugars 3 g
Protein 2 g 5 %
Vitamin A 6 %
Vitamin C 74 %
Calcium 3 %
Iron 2 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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Delicious Cauliflower Pizza Crust

I had seen variations of pizza crusts made out of cauliflower many times on Pinterest and in other food blogs, and I was quite intrigued by the idea. But to be honest I was also pretty skeptical! I have to say, after researching and making my own version of cauliflower crust, I can pretty confidently say that this stuff is pretty darn good. Now, I would be lying if I said this tastes just like the bready, doughy pizza crust that we all love to indulge in. It is more like a thin pizza crust, and since this contains cheese, egg and other spices, I didn’t feel that the cauliflower flavor was very overpowering either.

My picky kids ate this pizza not knowing the crust was different from a regular pizza crust – and they loved it! It is GOOD. If you are on the fence, you should just give it a try. You won’t regret it. Let me know how it turns out in your comments below.

Recipe for Cauliflower Pizza Crust

  • 1 head of cauliflower
  • 1/4 teaspoon salt
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon garlic powder
  • a pinch of crushed red pepper
  • 1/2 cup mozzarella cheese
  • 1 egg

Other items you’ll need:


  1. Start by cutting or breaking up the cauliflower into small florets (small enough to put inside your food processor). Put inside your food processor and pulse until it resembles rice or very fine flakes.
  2. Put the cauliflower in a microwave-safe bowl and microwave for about 5 minutes, covered. You are essentially steaming the cauliflower and it will be VERY hot when it comes out.
  3. Let it cool until you can handle the cauliflower – be careful not to burn yourself in this next step.
  4. While waiting for it to cool, preheat your oven to 450 degrees.
  5. Put the steamed cauliflower inside of some of the cheesecloth and SQUEEZE all of the moisture out of the cauliflower. When you think you’re done squeezing, squeeze some more. This step is important because it helps the crust stick together better. Discard the liquid (unless you can think of a creative way to use it – let me know in the comments if you think of anything).
  6. Put the cauliflower back in the bowl and add the remaining ingredients (spices, cheese, and egg). Mix well to form a dough.
  7. Get your pizza pan or pizza stone and add corn meal or non-stick cooking spray, or perhaps even parchment paper would work. Flatten the dough evenly into a thin layer.
  8. Put it in the oven and bake for about 8-10 minutes or until it starts to turn golden brown.
  9. Remove the pizza from the oven and add pizza sauce and your choice of toppings. I recommend that you season and sautée your veggies before putting them on the pizza since they won’t have much time to bake inside the oven.
    You can see in my video and in this post that I used my Vidalia Chop Wizard, which I use to quickly chop onions, bell peppers, mushrooms and other veggie toppings. I LOVE this tool because it saves me a ton of time in the kitchen and chops everything the exact same size. You can get this product from Amazon.
  10. Put the pizza back in the oven for another 5-10 minutes or until cheese is melted and bubbly.
  11. Let it cool a bit before slicing and serving – it will hold together better as it cools.
  12. ENJOY!

Special thanks to the amazing Michelle over at The Lucky Penny Blog for her delicious Cauliflower Crust Pizza recipe, which I’ve slightly adapted mine from.