Low carb cauliflower mash

Low carb cauliflower mash

Light and fluffy. Creamy. Buttery. This true low carb classic is smooth textured and delicious. Goes with just about everything, and tastes a lot like mashed potatoes. So bliss out!
December 26 2015 recipe by , photo by , nutritional review by in Recipes, Side dish

Low carb cauliflower mash

Light and fluffy. Creamy. Buttery. This true low carb classic is smooth textured and delicious. Goes with just about everything, and tastes a lot like mashed potatoes. So bliss out!
USMetric
4 servingservings

Ingredients

  • 1 lb 450 g cauliflower
  • ¾ cup (2 oz.) 180 ml (60 g) shredded Parmesan cheese
  • 2 oz. 55 g butter
  • salt and ground black pepper to taste
This recipe has been added to the shopping list.

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Cut the cauliflower into florets.
  2. Bring a pot of lightly salted water to a boil over high heat. Add the cauliflower and boil for a couple of minutes – just enough so the florets are tender but retain a somewhat firm texture. Strain the cauliflower in a colander, and discard the water.
  3. Add the cauliflower to a food processor along with the Parmesan cheese and butter. Pulse until a smooth and creamy consistency is reached. You can also use an immersion blender. Season with salt and pepper to taste.

Tip!

Though there are some colorful varieties of cauliflower available, stick to the white for the best mashing potential. If you don’t have fresh cauliflower, you can also use pre-packaged “riced” cauliflower. Sprinkle fresh parsley or chives on top before serving. Delish!

You might also like

DD+ MEMBERSHIP
Healthy meal plans
Meal plans that work

Want to lose weight and improve your health? Try a ketogenic (keto), low-carb, or high-protein diet. Stay on track by following our nutritionally reviewed meal plans.

Low-carb recipes
1,322 💙 Low-carb recipes

Whether you’re looking for high-protein, strict keto, or liberal low-carb recipes, here you’ll find tons of tasty recipes to choose from. Discover our wide range of healthy recipes.

The Diet Doctor food policy
Our food policy

There are many thoughts and ideas about what foods are and aren’t part of a healthy diet. Learn more about what foods you can expect from our recipes.

💬 Have you tried this recipe?

What did you think? Please share your thoughts in the comment section below!
1 2

77 comments

  1. 51
    Reply to comment #20 by MB
    Una
    September 23 2018
    I am on my own too but I have just made 9 portions as that is the weight of my cauliflower - I don't but cauliflower in Britain in an expensive plastic bag but as one fresh vegetable. Don't usually make such quantities but it is hard in Britain to buy a cauliflower for just one or two!!!
  2. 52
    Reply to comment #35 by Vanessa
    Una
    September 23 2018
    Theres enough protein in my fillet steak and salmon!
  3. 53
    Reply to comment #32 by Kaleb
    Una
    September 23 2018
    Come on, don't be a whimp!!! It tastes like mashed potatoes!!
  4. 54
    Reply to comment #27 by Helen
    Una
    September 23 2018
    Who cares! That's not an issue. Keeping starchy carbs off the menu lowers that.for most of us.

    What about cholesterol, does the cream and cheese etc affect that? Love the site it's great!

  5. 55
    Reply to comment #5 by Emma
    Una
    September 23 2018
    Yes, its not totally fool-proof as far as shopping goes! I found I was throwing stuff away off that list as I simply couldn't get through three fat meals a day!
  6. 56
    Reply to comment #17 by Mel
    Una
    September 23 2018
    So much fat so it freezes well😂
  7. 57
    mona
    September 26 2018
    the recipe of 20 grams is very confusing and the number of grams on the vegetables is confusing and then it says 100 grams is 3 and a half oz so when it says 20 grams how can you measure the vegetable? forget about left overs its confusing!
  8. 58
    Lise
    October 15 2018
    Explosive diarrhea here after this 👀😨
  9. 59
    Reply to comment #2 by Joy
    Braken
    October 16 2018
    Do you put beans in food processor!?
  10. 60
    Jeff
    November 1 2018
    For me this would be one serving. OMD
  11. 61
    Dorothy
    December 15 2018
    I am going to start today eating some healthy from this list I am loving it the way explains and easy recipes thanks
  12. 62
    Tabitha
    January 21 2019
    I skipped the lemon juice and olive oil and it was delicious!!
  13. 63
    Dawanna Brown
    January 22 2019
    Can you just use butter and milk?
    Reply: #64
  14. 64
    Reply to comment #63 by Dawanna Brown
    Kristin Parker Team Diet Doctor
    January 23 2019
    There is no need to use milk. That just adds carbs in the form of lactose/milk sugar.
  15. 65
    Karen
    February 1 2019
    I made this today ,being completely sceptical.
    Omg it was amazing didn't even taste like cauliflower.
  16. 66
    Elizabeth
    February 3 2019
    We cauliflower. The easiest way to do this is steam gently in a little bit of water until just tender so it does not become water logged. Drain well and throw it into a food processor, if you have one. Pulse it until it breaks down (5-6 times) stop and add cheese. We like mild cheddar and parmesan or romano. Pulse until smooth. Delicious!
  17. 67
    sal
    February 6 2019
    A variation: after cooking the cauliflower, I melted the butter and sauteed garlic in it until it got nice and brown. Then I added the cauliflower and mashed from there. The garlic had a really great nutty flavour. The lemon juice was a really nice touch to the entire dish.
  18. 68
    Sal
    February 6 2019
    To add: I also left my cauliflower grainy, if you will. Not fully pulverized smooth; left with texture and something to chew on!
  19. 69
    Clare
    February 20 2019
    This was great!
  20. 70
    Honeymay
    February 25 2019
    Cream cheese is even better than the parmesan cheese.
  21. 71
    Sofie
    March 19 2019
    I actually don't like it with parm, taste too strong in my opinion. Next time i'm going to try it with a different kind of cheese! But.. the idea of this is awesome!!! Just make your own recipe 😋
  22. 72
    Jan
    April 11 2019
    This is a keeper! I noted the dish was a mere 5 carbs--so I will be sure to budget my meals today.
    A wonderful replacement for mashed potatoes and the cheesy-buttery flavor is over the top! I will try cream cheese for
    comparison next time around As for one saying a cauliflower is too much; there are only two of us---so why not buy a bag
    of florets----No fuss or muss plus it is less and will not go to waste.
  23. 73
    Jan
    April 11 2019
    One more thing: I have a pan w/ an insert steamer basket, so it is great; no need to
    be draining off water when done. I also left the cauli slightly grainy---but I think it is
    preference. Also--a side note but lately when my hubby leaves for work--I plan our
    dinner for the night and get started early in the morning. (FInd I am too spent at the
    end of a busy day plus I have all the cooking utensils washed and put away. Also
    popped some keto rolls into the oven, so one less thing there too. (They are also
    over the top and only 2 carbs--But sometimes I only eat half.
  24. 74
    Rosemary
    October 15 2019
    This was such a surprise...and totally moreish though. I've found my go to side dish from now on. :)
  25. 75
    Julie
    October 18 2019
    I tried frozen riced cauliflower and steamed it in the bag and then I used my immersion blender. It was gross, I threw it out. Cauliflower is much better when you don’t know you’re eating it.
  26. 76
    J
    January 12 2020
    I updated this by: in a separate pan I sauteed some garlic in butter, slightly browning it and added dried dill, salt and pepper. We cooked the cauliflower to al dente (slightly stiff), drained and then mashed. I added 1 cup sour cream, the garlic and dill, and mixed. Then i put chopped fresh green onion and 1 and 1/2 c grated Parmesan with salt and pepper. Delicious!
  27. 77
    Zelda Blom
    May 7 2020
    I have high acid levels. How do i cope with all the protein and dairy products without making my body sick with the acidic foods?
  28. 78
    sarai
    May 20 2020
    Not a fan. It tasted so horribly that I had to discard it. Please stop saying, "tastes like mashed potatoes." I have taste buds. It does not taste at all like mashed potatoes, it tastes like mashed cauliflower with seasonings.
  29. 79
    ANDREW
    January 23 2021
    Good tasty mash that's quick and easy to make. Before adding the cauli to the food processor I whizzed up a spring onion (scallion) quite finely just to add a little decorative interest to the mash. We served it with one of the DD sausage casserole recipes and it was the perfect accompaniment. Thanks.
    Reply: #80
  30. 80
    Reply to comment #79 by ANDREW
    Kerry Merritt Team Diet Doctor
    January 24 2021

    Good tasty mash that's quick and easy to make. Before adding the cauli to the food processor I whizzed up a spring onion (scallion) quite finely just to add a little decorative interest to the mash. We served it with one of the DD sausage casserole recipes and it was the perfect accompaniment. Thanks.

    So glad you love it!

1 2

Leave a reply

Reply to comment #0 by

.