This amazing Mashed Cauliflower tastes just like Garlic Mashed Potatoes! Plus, it’s low carb, keto, gluten-free, vegetarian (and vegan with a couple of swaps.) We’re taking Creamy Cauliflower Mashed Potatoes to the next level!

Cauliflower Mashed Potatoes Recipe #ASpicyPerspective #lowcarb #keto #glutenfree #cauliflower #mash #potato #healthy

Mashed Cauliflower

Before the turn of the century, if you wanted to eat low carb, you pretty much had to stick with meat and salad.

Only those of us who are Gen X and above remember this.

Yet nowadays we have options!

With a little ingenuity and a few decades, low carb cooks have presented us with all sorts of healthy options like zoodles (zucchini noodles), cloud bread, vegetable rice made from cauliflower and broccoli, and of course cauliflower mashed potatoes.

Thanks guys for making lean clean eating so much easier!

Mashed Cauliflower Recipe

Our Favorite Cauliflower “Mashed Potatoes” Recipe

When I started A Spicy Perspective, over ten years ago, our leaner mini meatloaves served with a side of mashed cauliflower, was one of the very first recipes I shared.

At that time, Cauliflower “Mashed Potatoes” were all the rage, for obvious reasons.

You got the comfort and satisfaction of eating mashed potatoes, yet by using cauliflower instead of starchy potatoes, they are much lower in carbs and calories! Whoever first thought of this is a genius.

Unfortunately, after years of blogging and constant website updates, our original mashed cauliflower recipe disappeared from the site.

Don’t worry… We’re bringing it back today!

Easy Cauliflower Mash Recipe

Easy Mashed Cauliflower Recipe

Making mashed potatoes is a labor of love. You have to peel, chop, mash, and then mash some more. (Then sometimes you even have to wait on them to bake.)

However, Cauliflower Mash is not only lighter on the hips, it’s also lighter in workload.

You simply cut the cauliflower into large chunks, boil it, and puree! What could be more simple?

My family loves this easy version of Cauliflower Mashed Potatoes because it tastes a little decadent with the introduction of butter, garlic, thyme, and parmesan cheese.

Please note, none of these ingredients are required for making pureed cauliflower… But they sure do make it taste better.

With just a handful of ingredients, you will taste a world of difference!

Chopped Cauliflower

Mashed Cauliflower Ingredients

  • Cauliflower Fresh. You can also make cauliflower mash with frozen cauliflower, but I think it tastes better from fresh.
  • ButterTo add richness and a silky texture.
  • GarlicDon’t over do it! Because we’re adding raw garlic, a little goes a long way.
  • Parmesan CheeseTo round out the flavor with its deep nutty essence.
  • ThymeTo provide a pop of freshness.
  • Salt and Pepper
Boiled Cauliflower

How To Make Cauliflower Mash

Making Cauliflower Mashed Potatoes could not get any easier…

  1. Boil the cauliflower until fork-tender. You can also steam it if you have a large enough steam basket.
  2. Drain the cauliflower. Shake it well to remove all excess moisture.
  3. Puree the cooked cauliflower. Place it in a food processor with butter and garlic.
  4. Add flavor. Puree in parmesan cheese and thyme.
Easy Cauliflower Puree Recipe #ASpicyPerspective #lowcarb #keto #glutenfree #cauliflower #mash #potato #healthy

Get the Full (Printable) Creamy Cauliflower “Mashed Potatoes” Recipe Below!

Parmesan Mashed Cauliflower Recipe

Cauliflower Mash Tips & Tricks

Keto Mashed Cauliflower Recipe

This recipe is low carb and keto, as-is. You can add additional cheese or sour cream if you would like to up the fat content.

Vegan Cauliflower Mash Recipe

You can use plant-based butter and cheese substitutes to make a vegan version of this recipe, with just as much richness!

Creamy Mashed Cauliflower Recipe


Yep! This recipe is already gluten-free and nut-free as-is. No adjustments needed.

Meal Prep?

Mashed Cauliflower keeps in the refrigerator for up to 5 days. It’s great for meal prep and as leftovers. Reheat on the stovetop or in the microwave.

Easy Mashed Cauliflower Recipe

Freezing Instructions

Yes, you can freeze cauliflower mash. Wrap it well and freeze for up to 4 months. Thaw at room temperature before reheating. Then reheat on the stovetop or in the microwave.

Recipe Swaps

If you like to mix things up, try adding:

  • Roasted Garlic
  • Gouda Cheese
  • Cheddar
  • Sour Cream
  • Rosemary
  • Chives
  • Lemon Zest
  • Smoked Paprika
  • A tiny bit of Whole Grain Mustard
Best Mashed Cauliflower Recipe #ASpicyPerspective #lowcarb #keto #glutenfree #cauliflower #mash #potato #healthy
Cauliflower Mashed Potatoes Recipe #ASpicyPerspective #lowcarb #keto #glutenfree #cauliflower #mash #potato #healthy
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Creamy Cauliflower “Mashed Potatoes” Recipe

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
This amazing Mashed Cauliflower tastes just like Garlic Mashed Potatoes! It's low carb, keto, gluten-free, vegetarian (and vegan with a couple of swaps.) We're taking Creamy Cauliflower Mashed Potatoes to the next level!
Servings: 12



  • Set a large 6-quart saucepot over high heat. Add 8 cups of water to the pot. Meanwhile, cut the leaves off the cauliflower. Then cut the cauliflower into florets. Place the cauliflower florets in the water, then add more water (if needed) to submerge the cauliflower completely.
  • Cover and bring to a boil. Lower the heat a little and simmer the cauliflower for 10 minutes to soften. Once the florets are fork-tender, drain off the water.
  • Set out a large 14-16 cup food processor. Carefully move the hot cauliflower to the food processor. Add the butter, garlic, 1 teaspoon salt, and 1/4 teaspoon black pepper. Pulse until smooth.
  • Then add in the parmesan cheese and thyme leaves. Pulse again until very smooth. Taste, then salt and pepper as needed. Serve warm.


Optional Add-Ins: Try adding rosemary, lemon zest, cheddar cheese or sour cream. you can flavor the mashed cauliflower any way you like!


Serving: 0.5cup, Calories: 78kcal, Carbohydrates: 2.7g, Protein: 2.5g, Fat: 6.8g, Saturated Fat: 4.3g, Cholesterol: 17mg, Sodium: 98mg, Fiber: 1.2g, Sugar: 1.1g
Course: Side Dish
Cuisine: American
Author: Sommer Collier
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