10 Minute Cauliflower Mash

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Cauliflower mash is a staple on a low carb diet! I’ve tried many techniques and variations. Some were okay, some were not okay, but none of them were perfect. After a little trial and error, I came up with a recipe that my whole family loves and comes out perfect every time!

This recipe is for a “base” cauliflower mash. It’s delicious on it’s own but it’s also perfect for adding extras (i.e. bacon bits, garlic powder, Parmesan cheese, cheddar cheese, etc). This recipe couldn’t be any easier either. Your microwave and food processor (blender) do all the work. You only need to enjoy!

What I’ve found most helpful in cauliflower mash is a GOOD food processor. My $40 mini Cuisinart food processor just can’t get the job done. If you have it in your budget, I highly recommend investing in a good food processor. I use mine daily for so many different things. When you cook gluten free and low carb, often times a food processor is the easiest way to mix things. The absence of gluten allows foods to be processed unlike their wheat counterparts.

This is the one I currently use and I LOVE it! My cauliflower-mash gets as creamy as real whipped potatoes with this bad boy!

For a more savory cauli mash, I like to add 1/2 teaspoon garlic powder + 1/4 cup Parmesan cheese! Sometimes I add some bacon bits and shredded cheddar cheese on top too!

Tips: for THICKER mash, add more cream cheese or less HWC. For THINNER mash add more HWC. This recipe will make enough for 2 large servings or 4 moderate servings. For a family of 2 adults and 2 children, you will have enough. If you’re making this for more adults, I’d multiply the recipe as needed.

Make sure to follow me on Pinterest, Facebook (Keto In Pearls), and Instagram (@keto_in_pearls) for more keto ideas,  humor, wisdom, and motivation!

Check out these recipes to accompany your cauliflower mash:

Sugar Free BBQ Chicken

Keto Cornbread Muffins

Low Carb Mississippi Pot Roast

Parmesan Crusted Chicken with Bacon Cream Sauce

10 Minute Cauliflower Mash

July 25, 2017
: 2
: 5 min
: 5 min
: 10 min
: Easy


  • 1 12oz package frozen cauliflower
  • 3 tbsp heavy cream
  • 2 oz cream cheese, cubed
  • salt & pepper
  • 1 Cook frozen cauliflower according to package directions. Drain water and transfer to food processor.
  • 2 Pulse a few times to break up cauliflower.
  • 3 Add cream cheese, salt, and pepper. Pulse a few more times to incorporate mixture.
  • 4 Add heavy cream and pulse until the consistency is smooth.

Nutrition Facts
Serving Size 1
Servings Per Container 2

Amount Per Serving
Calories 230 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 10.8g 54%
Trans Fat 0g
Cholesterol 65mg 22%
Sodium 160mg 7%
Total Carbohydrate 10g 3%
Dietary Fiber 2g 8%
Sugars 6g
Protein 4g 8%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Please note that macros were calculated using My Fitness Pal and the brands referenced. Altering ingredients or brands can change the macros for the recipe. Please verify your macros in a tracker to insure accuracy.


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