Creamy Mashed Cauliflower, low-carb

Cauliflower is truly a gift from the heavens when it comes to low-carb eating. It’s the perfect sub for making low-carb crusts or a substitute for mashed potatoes!

I’ve tried making my own mashed cauliflower a few times and I was never able to get it quite smooth enough. Cooking it longer, adding more butter or milk, it just didn’t have that smooth and creamy texture like mashed potatoes. Then I tried frozen cauliflower instead of fresh and that seemed to do the trick!

Creamy Mashed Cauliflower

I think frozen cauliflower gets softer than fresh cauliflower. I’m not really sure why, maybe it just has to do with the fact that it was frozen and retained more water? I’m no food science expert here, ha! I just know it seems to work better for mashed cauliflower so we are going with it!

Creamy Mashed Cauliflower

This recipe is really simple. Start off with a couple of bags of frozen cauliflower, boil it until really soft, and then just mix it up with some butter, milk, seasonings, and a bit of sour cream (which is my secret weapon for really good mashed potatoes)! Cream cheese also works if you’d prefer it.

One step not to skip is to really drain the cauliflower after it cooks. After I pour the water out of the pan, I wrap the cauliflower in a towel and wring it out some more to remove excess water. This step is important to create that thicker and creamier texture like mashed potatoes.

Creamy Mashed Cauliflower

Creamy Mashed Cauliflower, low-carb
Yield: 6 servings

Creamy Mashed Cauliflower

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes

This recipe for creamy mashed cauliflower is simple to make and the perfect low-carb replacement for potatoes!


  • 32 ounces frozen cauliflower
  • 5 tablespoons unsalted butter
  • 1/3 cup sour cream or plain cream cheese
  • 1/2 teaspoon garlic powder
  • splash of milk
  • salt and pepper to taste


  1. Add the cauliflower to a pot with two cups of water over medium high heat. Bring to a light boil and cook for about 10-15 minutes until the cauliflower is soft and can be mashed easily with a fork.
  2. Drain the water. Transfer the cauliflower onto a clean dish towel and gently wrap around the cauliflower and wring to remove excess water.
  3. Place the cauliflower back into the pot or a bowl. Add the butter, sour cream (or cream cheese), garlic powder, salt and pepper, and a splash of milk. Use a hand mixer or immersion blender to blend the mixture until smooth and creamy. You can add more milk if needed to thin as desired. Serve warm.

Nutrition Information:



Serving Size:

about 1/2 cup

Amount Per Serving: Calories: 164Total Fat: 14gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 38mgSodium: 94mgCarbohydrates: 7gFiber: 4gSugar: 4gProtein: 4g

Creamy Mashed Cauliflower