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!

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!
4 servingservings


  • 1 lb 450 g cauliflower
  • ¾ cup (2 oz.) 180 ml (60 g) shredded Parmesan cheese
  • 4 oz. 110 g butter
  • ½ ½ lemon, juice and zestlemons, juice and zest
  • olive oil (optional)


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 remaining ingredients and pulse until a smooth and creamy consistency is reached. You can also use an immersion blender.
  4. Salt and pepper to taste. Add more olive oil or butter if you wish.


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!

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  1. Una
    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. Una
    Theres enough protein in my fillet steak and salmon!
  3. Una
    Come on, don't be a whimp!!! It tastes like mashed potatoes!!
  4. Una
    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. Una
    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. Una
    So much fat so it freezes well😂
  7. mona
    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. Lise
    Explosive diarrhea here after this 👀😨
  9. Braken
    Do you put beans in food processor!?
  10. Jeff
    For me this would be one serving. OMD
  11. Dorothy
    I am going to start today eating some healthy from this list I am loving it the way explains and easy recipes thanks
  12. Tabitha
    I skipped the lemon juice and olive oil and it was delicious!!
  13. Dawanna Brown
    Can you just use butter and milk?
    Reply: #64
  14. Kristin Parker Team Diet Doctor
    There is no need to use milk. That just adds carbs in the form of lactose/milk sugar.
  15. Karen
    I made this today ,being completely sceptical.
    Omg it was amazing didn't even taste like cauliflower.
  16. Elizabeth
    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. sal
    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. Sal
    To add: I also left my cauliflower grainy, if you will. Not fully pulverized smooth; left with texture and something to chew on!
  19. Clare
    This was great!
  20. Honeymay
    Cream cheese is even better than the parmesan cheese.
  21. Sofie
    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. Jan
    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. Jan
    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. Rosemary
    This was such a surprise...and totally moreish though. I've found my go to side dish from now on. :)
  25. Julie
    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. J
    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. Zelda Blom
    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. sarai
    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.
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