Creamy Mashed Cauliflower – The Perfect Low-Carb Substitute for Potatoes


Creamy Mashed Cauliflower is a yummy, filling low-carb substitute for mashed potatoes. It’s easy to prepare and tastes great! Of course it depends on the exact ingredients you use to prepare either one, but you can see by the numbers below that cauliflower cuts the carbohydrates by over half!


Potatoes vs. Cauliflower Macros

One cup of mashed potatoes (made with milk and butter) contains approximately 227 Calories; 30.2 grams Carbs – 4.6 grams Dietary Fiber.

One cup of mashed cauliflower (made with milk and butter) contains approximately 210 Calories; 15.1 grams Carbs – 7.0 grams Dietary Fiber. That’s 8.1 Net Carbs per serving!

That’s a win for those trying to reduce their starch intake. While it’s never a good idea to eliminate all carbs from one’s diet, greatly reducing the amount is a proven way to lose weight. Adding more lean proteins helps build fat-burning muscle, too, so add this Creamy Mashed Cauliflower to the side of tilapia or a boneless/skinless chicken breast. 💪

Creamy Mashed Cauliflower

Low-Carb Creamy Mashed Cauliflower | Culinary Craftiness

If you don’t have an immersion blender, a food processor is the next best thing if you want a smooth texture. However, riced cauliflower with butter, salt, and pepper is delicious and also makes a great stand-in for rice.

Olive Tapenade | Culinary Craftiness

Creamy Mashed Cauliflower – The Perfect Low-Carb Substitute for Potatoes

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: Approx. 3 cups

Creamy Mashed Cauliflower – The Perfect Low-Carb Substitute for Potatoes

Created by Melissa Woolard | Culinary Craftiness


  • 1 large head cauliflower, separated into flowerettes
  • 4 tbsp. real butter
  • 1 oz. heavy whipping cream or milk (give or take depending on desired creaminess)
  • Salt & pepper (to taste)


  1. Place cauliflower in a pot, add about 1-2" of water. Cover with lid and turn heat to high until steam begins to escape. Turn heat down to medium and continue cooking until cauliflower forks easily and falls apart, 10-15 minutes.
  2. Drain well in a colander. Return to hot pot and hot stove burner for a few minutes to help any remaining water evaporate.
  3. Use an immersion blender, food processor, old-fashioned potato masher, ricer, or blender. If using a blender, place a folded dish towel over the top of the lid and hold down as hot foods can cause the lid to blow off.
  4. Add the butter, salt, pepper, and a smidgen of the milk. Too much can make for a runny dish.
  5. Add more milk as necessary to create a mashed potato-like consistency. Taste as you go, adding more salt and pepper as needed.

Pictured with the mashed cauliflower is fish with Olive Tapenade. It’s French in origin and so good!

Happy eating!



About Melissa

Melissa is a wife, mother, family cook, and romance novelist. The very first thing she learned in the kitchen was how to scramble eggs in an old cast iron skillet at the age of five. Her great-grandmother put her on a step-stool at the stove and thus began her passion for whipping up great tasting foods.

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