Cauliflower Mashed Potatoes


5 from 108 votes
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These cauliflower mashed potatoes are so thick and creamy, you won’t believe they don’t have potatoes in them! I love how quickly this comes together.

Love healthy vegetable sides? Try cabbage steaks, butter beans, and buffalo cauliflower bites.

mashed cauliflower potatoes.

As much as I love full-blown mashed potatoes, I sometimes like to enjoy them with a lighter twist. Enter cauliflower mashed potatoes.

Like keto mashed potatoes, they have been a lower carb and healthier alternative to traditional potatoes. They take minutes to make and are so good.

Table of Contents
  1. Why I love this recipe
  2. Ingredients needed
  3. How to make cauliflower mashed potatoes
  4. Recipe tips and variations
  5. Storage instructions 
  6. Frequently Asked Questions
  7. More cauliflower recipes to try
  8. Cauliflower Mashed Potatoes (Recipe Card)

Why I love this recipe

  • Perfect texture and flavor. The texture of the mash is super thick and creamy, with no clumps. It’s so mild tasting you’d think they were real potatoes.
  • Easy to make. This entire side dish takes just 15 minutes to make.
  • Low in carbs. One cup of cauliflower has just 5 grams of net carbs, so when it’s mashed and seasoned, it makes the perfect low-carb side dish for your favorite dinner. 
  • Super versatile. I like to treat this dish like classic mashed potatoes and top it with some meatballs and gravy or beef tips and gravy. It’s just TOO good.
cauliflower mashed potatoes.

Ingredients needed

  • Cauliflower– Choose a firm white cauliflower with no visible spots and plenty of florets.
  • Butter– Unsalted and measured at room temperature.
  • Cream cheese- While many mashed cauliflower recipes call for cream or milk, using cream cheese makes the dish creamier without thinning it out. I recommend using full-fat cream cheese as you’ll notice the difference in flavor.
  • Parmesan cheese- For that subtle cheesy flavor. It’s optional, but I love it.
  • Garlic– Minced. This will be sauteed with the butter for added richness and flavor.
  • Salt and black pepper- To taste. 

How to make cauliflower mashed potatoes

I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.

Step 1- Cook the cauliflower: Add cauliflower to a large pot with water and boil until fork tender.

Step 2- Prep the garlic butter: In the same pot, add some butter and saute garlic until fragrant. Transfer to a small bowl.

Step 3- Blend the cauliflower: Place the cauliflower into a food processor and pulse/blend until smooth. 

Step 4- Season and serve: Transfer the mashed cauliflower back to the pot and mix in with the garlic butter. Add the cream cheese, parmesan cheese, and seasonings and mix until combined.

how to make cauliflower mashed potatoes.

Recipe tips and variations

  • Thicken the mash. No one likes thin mashed cauliflower! If you’ve over blended it, add some extra cream cheese or parmesan cheese to it, or even a thick full-fat yogurt. If you use the yogurt, be sure to add some salt to compensate.
  • Drain the cauliflower. No one likes watery mashed potatoes or cauliflower! To prevent this happening, once the cauliflower is cooked, be sure to drain it well and ensure no extra moisture makes its way into the food processor.
  • Always use a food processor. Or a blender! A standard potato masher will not work, as unlike potatoes, cauliflower can’t be broken down in the same way.
  • Add mix-ins. Change up the seasonings, use different cheeses, or cut the dairy completely.

Storage instructions 

To store: Leftovers can be stored in the refrigerator, covered, for up to five days.

To freeze: Place the cooked and cooled cauliflower mash in an airtight container and store it in the freezer for up to 6 months.

Reheating: Microwave the mash for 30-40 seconds, or until hot.

mashed cauliflower.

Frequently Asked Questions

How to keep mashed cauliflower from being watery?

The key to removing excess moisture from the cauliflower mash is to ensure the cooked cauliflower has no excess liquid before pureeing it. This may mean you need to pat the florets dry before adding them to the blender or food processor.

Do I need to squeeze out water from the cauliflower?

No, there is no need to use a nut milk bag or dishcloth to remove moisture from the cauliflower. As there is no milk or cream in this recipe, the internal liquid will help thin out the dish.

More cauliflower recipes to try

cauliflower mashed potatoes recipe.

Cauliflower Mashed Potatoes

5 from 108 votes
Learn how to make cauliflower mashed potatoes that are creamy and just as delicious as traditional mashed potatoes, minus the carbs! Watch how I make this in my kitchen in the video below!
Servings: 8 servings
Prep: 1 minute
Cook: 15 minutes
Total: 16 minutes



  • 1 large cauliflower chopped into florets
  • 1/4 cup butter softened
  • 3 cloves garlic minced
  • 1/4 cup parmesan cheese freshly grated
  • 3 tablespoons cream cheese
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper


  • Boil cauliflower in salted water for 10 minutes or until fork tender. Remove and drain. Cover with a lid and set aside.
  • In the same pot, heat the butter over medium high heat. Sauté garlic until fragrant.
  • Add the cooked cauliflower into a food processor and pulse several times until smooth and creamy.
  • Transfer the cauliflower mash into the pot with the garlic. Stir through the parmesan cheese, cream cheese, salt, and pepper.


TO STORE: Leftovers can be stored in the refrigerator, covered, for up to five days.
TO FREEZE: Place the cooked and cooled cauliflower mash in an airtight container and store it in the freezer for up to 6 months.
TO REHEAT: Microwave the mash for 30-40 seconds, or until hot.


Serving: 1servingCalories: 97kcalCarbohydrates: 5gProtein: 4gFat: 8gSodium: 293mgPotassium: 339mgFiber: 3gVitamin A: 234IUVitamin C: 51mgCalcium: 73mgIron: 1mgNET CARBS: 2g
Course: Appetizer
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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5 from 108 votes (99 ratings without comment)

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Recipe Rating


  1. 5 stars
    I never comment on recipes and I just have to for this one!!!! It is absolutely amazing!!!! 100% am making again

  2. 5 stars
    I don’t know how you do it! This is the best cauliflower mash I’ve ever had. It’s top notch bomb delicious! Thank you!!

  3. 5 stars
    I had never cooked with cauliflower before, and I was skeptical that it could look and taste like mashed potatoes. But to my amazement, it really did! The only problem I had was that even though I thought I’d processed it into a smooth mash, there were little firm bits of cauliflower mixed in. I don’t know if I didn’t boil it long enough, or if I didn’t process it enough. But it didn’t affect the taste at all. I’m going to use this instead of mashed potatoes at Thanksgiving!

  4. 5 stars
    Wow! This is truly delicious and easy. I’m glad that I can make it all that times and introduce you to my vegetarian friends and family.
    Thank you dear Arman.
    You are the best.
    With respect,

  5. 5 stars
    These are fantastic! We’ve tried several cauliflower recipes over the years and this one was the tastiest, easiest, quickest, and had a nice texture. I cooked the cauliflower in my InstantPot for 3 minutes and it came out perfectly. I also threw the cream cheese, parmesan, salt and pepper in the food processor after processing the cauliflower a few pulses. Our toddlers really enjoyed it as part of our shepherd’s pie as well. This recipe is a keeper!

  6. 5 stars
    nice! miss traditional mashed potatoes, for obvious reasons and this dish actually makes cauliflower taste good, so thank you!