Low Carb Mashed Cauliflower

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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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