Low-Carb Cauliflower Mash

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A true low-carb classic. This is a versatile side dish that goes great with just about anything. Moderate low carbModerate low carb78% Fat15% Protein7% Carbs6 g carbs / serving Easy 10 + 5 m10 minutes preparation5 minutes cooking time
Moderate low carbModerate low carb78% Fat15% Protein7% Carbs6 g carbs / serving Easy 10 + 5 m10 minutes preparation5 minutes cooking time

A true low-carb classic. This is a versatile side dish that goes great with just about anything.

Ingredients

4 servingservings
USMetric
  • 1 lb 450 g cauliflower
  • 3½ oz. 100 g grated parmesan cheese
  • 3½ oz. 100 g butter
  • ½ ½ lemon, juice and zest
  • olive oil (optional)

Print recipe
NutritionModerate low carb78% Fat15% Protein7% Carbs6 g carbs / serving

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Cut the cauliflower into florets.
  2. Boil the cauliflower in plenty of lightly salted water a couple of minutes – just enough to retain a somewhat firm texture. Discard the water.
  3. Blend with the other ingredients in a food processor or hand blender.
  4. Salt and pepper to taste and add more olive oil or butter if you like.

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34 Comments

  1. Pete
    The method calls for "more oil" that isn't listed in the ingredients.
    Reply: #10
  2. Joy
    My diabetes educator told me about mashed cauliflower and she adds a can of white beans for protein. It's so good.
  3. Sandy
    Hi Pete - Olive oil is listed above as optional (in the ingredients list) ?
    Reply: #4
  4. Pete
    They amended the recipe subsequent to my comment. The power of my will has no bounds!! ;)
  5. Emma
    I'm going through the recipes one by one to check my shopping list and find that I'm having to add much more than what is on the shopping list. Suddenly I need another 450 g of cauliflower in this recipe, but I would already have used most of that up on Tuesday for the chops. Also I now need to add parmesan for this mash.

    I don't want to complain as I think this is great! But one of the main reasons I decided to do it was so that I won't have to spend so much time planning myself.

    Replies: #12, #16, #28
  6. Sue
    Love this. Also love half cauliflower and half broccoli. Yumm!!!!
    Reply: #11
  7. Heather
    This is so excellent having a main guideline to follow.
  8. Channy
    I wish u could make a free account to save ur recipes or if they could even make the check lists for shopping list would be amazing or is that if u become a member
  9. paula
    I am printing off the recipes that I would like ?to try at the moment I live on cauliflower rice or cauliflower cheese another favourite is omelette.
  10. Liz
    The olive oil is listed but optional.
  11. Shannon
    You mash the "cooked" broccoli just like the cauliflower?
  12. James
    I have had the same problem. I got caught out not realising there were portions/servings for the meals. I believe the shopping list is for 1 person. Therefore a dish that is 4 servings you need to half all the ingredients so that you have a dinner meal then a serving for lunch the next day. Hopefully that helps. Next week I will be spending the time to go through the shopping list and then the meal plan for the week to ensure things add up.

    I'm going through the recipes one by one to check my shopping list and find that I'm having to add much more than what is on the shopping list. Suddenly I need another 450 g of cauliflower in this recipe, but I would already have used most of that up on Tuesday for the chops. Also I now need to add parmesan for this mash.
    I don't want to complain as I think this is great! But one of the main reasons I decided to do it was so that I won't have to spend so much time planning myself.

  13. Henry
    That looks REALLY buttery. You'd think that you'd be sick of butter from all that butter (according to the picture, it looks like the butter is oozing out of the cauliflower)
  14. Angela
    This tastes like a 'grown up' cauliflower cheese .... its delicious. I will definitely make this again
  15. Christina in Texas
    Hello all. I just noticed that these recipes all say 4 servings. Apparently I never paid attention to that. I thought all of these recipes were 2 servings...dinner and the next days lunch. Am I wrong?? If so, I've been eating double servings for lunch and dinner all week. On day 5 and I'm down 2.8lbs so I guess it's not hurting my loss so far but I wonder if it could be a bigger loss. Help please!
  16. Bob T
    Use this web site to check out just how nutritious these males are. http://www.nutrition-and-you.com/index.html
  17. Mel
    For those not being strict, I found it easier to use a whole head of cauliflower rather than measuring out grams in the recipe. Also found you can up or down the parmesan, butter, oil and seasonings to personal taste. Turns out like a buttery mashed potato though not quite as smooth but I suppose you could blend it longer to make it smoother. Also found out that you can freeze it if you have extra...apparently. I have frozen some but haven't yet sampled it defrosted and reheated yet.
  18. JB
    I wish it would list what a portion size is, then no matter how much I cooked, I could regulate the correct portion.
  19. Erica B.
    What about celery?
  20. MB
    The 4 serving instruction does not make sense? I know all you have to do is divide the total but doesn't it make sense just to give details for a solo dieter! Frozen food reheated never tastes right
    to me?
    Reply: #21
  21. The 4 serving instruction does not make sense? I know all you have to do is divide the total but doesn't it make sense just to give details for a solo dieter! Frozen food reheated never tastes right
    to me?

    Hi MB!

    Most recipes use 4 servings as a standard and therefor we do to. We're working on a tool to change the servings to exactly what you need but it's not ready yet. Keep an eye out!

    All the best!

  22. Julie Prescott
    I love cauliflower mash I use it as a topping for shepherds pie with creme cheese and bake it in the oven x
  23. Belle Blahnik
    Can i do this ahead of time and freeze it? If so, how long can i keep it in the freezer?
  24. Cindy
    Made this and it was delicious! A favorite. Thanks!
  25. Rashelle
    This plan is amazing. I've been low carb/ketogenic teetering for a while with no results. Boring food etc. I accidentally found this site and WOW!! The recipes are wonderful and so different than any I have been cooking. I made the rolls and made them poppy and salt. Served them with dinner last night and my husband who btw is very lean naturally loved them. Had no idea they were healthy rolls!! I'm just following the plan as is and am always satisfied. I used to eat until I was way full and found I'd over eaten AGAIN.(eat all the meat you want right?? WRONG!!!) I think my portion sizes are smaller now because I'm just full faster and way more satisfied. I actually have meals frozen for later in the week. Less cooking!!! My biggest problem with new plans is over thinking it. I'm just going with the flow, trusting the plan and enjoying these wonderful meals!!!!!
  26. Teresa
    Brilliant recipe, delicious!
  27. Helen
    What about cholesterol, does the cream and cheese etc affect that? Love the site it's great!
  28. Jodi Barthold
    I use BigOven.com to plan all my meals - it also makes a shopping list for you based on the recipes so you get the exact quantities of what you need.
  29. Eva Naef
    I love the hole Diet plan finally I'm not hungry anymore and no more craving for sweets,my sugar went down already. Its amazing
  30. nancy higginbotham
    I didnt like this either taste to much like parmesan cheese , looked good though :(
  31. Mel
    We just ate this! Delicious! My hubby likes it so much he says I must write it down to pass on to the family. Well done! Sumptuous dining. Nancy try using your favourite cheese. We used cheddar instead of Parmesan.
  32. Kaleb
    Is there an alternative to cauliflower? I personally do not care for it and if you have read into eating foods according to your blood type as I have (I have a nutritionist friend that sent me information if you would like to see) I am not supposed to eat cauliflower.
  33. 1 comment removed
  34. Naomi
    Utterly delicious.
  35. Vanessa
    Very good and perfect as is!!

    I added some roasted garlic cloves and 1/2 block of tofu for a protein boost.

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