This Healthy Mashed Cauliflower recipe is delicious, flavorful and low-carb! You can get this mashed cauliflower on the table in 20 minutes or less! Plus, they’re less than 100 calories per serving! 

Finished recipe with text overlay for Pinterest.

I LOVE mashed potatoes. Like seriously love them. My Buttermilk Mashed Potatoes are to die for! But herein lies the problem. I don’t want to die! Ok, that is a bit dramatic, but you know what I mean right?

Sometimes with all the rich food we indulge in, we need to take a step back and make some healthier choices. Cauliflower Mashed Potatoes is the perfect dish to do this with. They are low-carb and quick to make. 

Making this Cauliflower Mashed Potatoes recipe will save you some calories but you will not miss out on taste! I personally like my mashed cauliflower a little on the chunky side.

If you’re looking for a velvety consistency like mashed potatoes, then I suggest running the mash through a food processor or using an immersion blender before serving.

Why wait until the New Year to implement some healthy foods into your diet? These Cauliflower Mashed Potatoes are great side dishes year-round. But with Thanksgiving right around the corner, this is the perfect opportunity to substitute a healthier option into your meal plan.

Speaking of meal planning, check out my Thanksgiving planner with free printables to help you plan out the perfect Thanksgiving day! 

Overhear picture of Cauliflower Mashed Potatoes.

PLAN AHEAD: Pin this Healthy Roasted Cauliflower recipe for later! It’s a great alternative to mashed potatoes for Thanksgiving dinner! {But in case you need an amazing mashed potatoes recipe, here’s a recipe for my Buttermilk Mashed Potatoes.}

Recipe Questions Answered:

Is cauliflower better than potatoes?

You betcha! Cauliflower is a great substitute for potatoes. Healthwise you save 53 calories and 13 grams of carbs per serving. It is a very low carb vegetable substitute. 

What does cauliflower taste like?

Cauliflower is a vegetable that has a mild taste. Because it is mild-tasting it is a versatile vegetable that can be used in many recipes such as Mashed Potatoes, rice, and pasta.

Is cauliflower keto food?

If you are on the keto diet, cauliflower is your best friend! Because it is a low carb vegetable it can be a substitute for potatoes, pasta, or rice. Cauliflower will be your first choice for vegetable intake if you are on the Keto diet. 

All of the ingredients needed to make Mashed Cauliflower.

How to make Cauliflower Mashed “Potatoes”:

  1. First, separate the cauliflower into florets and finely chop the core. 
  2. Next, simmer broth in a pot and then add the cauliflower and cover then reduce the heat to medium cooking for about 12-15 minutes. 
  3. Then, drain the liquid and add the milk, cream cheese, and garlic.
  4. Finally, mash until desired consistency is reached and season with salt and pepper. 

Cook’s Note:

  • This recipe doubles nicely, just make sure you use a large pot and increase the cooking time by about 5-10 minutes.

Mashed Cauliflower with gravy and roast.

Disclosure: This post includes affiliate links. 

Cook’s Tools – Mashed Cauliflower:

  • cutting board
  • chef’s knife
  • pot
  • colander
  • potato masher OR food processor OR immersion blender

More Healthy Side Dishes:

Besides this recipe, I like to have a few healthy side dishes in my repertoire. These Skillet Green Beans are easy to make plus the flavor variations are endless! Simple Roasted Brussels Sprouts are a quick and easy side dish that is packed with flavor and nutrients. Instead of potatoes, try Roasted Butternut Squash instead! They’re healthier and more flavorful than the simple spud. Lastly, Baked Crunchy Avocado Fries are easy to make and the entire family will love them! 

Picture collage with text overlay for Pinterest.

Overhear picture of Cauliflower Mashed Potatoes.
5 from 6 votes

Healthy Mashed Cauliflower

Author Jillian - a Food, Folks and Fun original!
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
4 servings
This Healthy Mashed Cauliflower recipe is delicious, flavorful and low-carb! You can get this mashed cauliflower on the table in 20 minutes or less!


  • 1 large head of cauliflower 2-2 ¼ pounds
  • 1 cup low sodium broth either vegetable or chicken
  • 3 Tablespoons milk anything but skim
  • 3 Tablespoons light or nonfat cream cheese
  • ¼ teaspoon garlic salt
  • freshly ground black pepper and salt
  • freshly chopped herbs like parsley or chives optional


  • Separate the cauliflower into florets and chop core finely.
  • In a pot over high heat simmer broth. Add the cauliflower, cover and reduce the heat to medium. Cook until the cauliflower is very tender, about 12-15 minutes.
    Add the cauliflower and broth to a pot and simmer until tender .
  • Drain and discard the liquid (the drier the cauliflower is, the better!). Add milk, cream cheese, and garlic salt.
    Add the cream cheese and salt and pepper.
  • Mash with a potato masher until the desired consistency is reached. If you’d like you can run the mashed cauliflower through the food processor for a creamy consistency. Season with salt and pepper to taste. Top with fresh herbs (optional) and serve!
    Mash until creamy, then serve.


Calories: 91kcal | Carbohydrates: 13g | Protein: 6g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 7mg | Sodium: 284mg | Potassium: 721mg | Fiber: 4g | Sugar: 5g | Vitamin A: 80IU | Vitamin C: 101.2mg | Calcium: 76mg | Iron: 1mg

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This mashed cauliflower recipe first appeared on Food Folks and Fun on August 31, 2016. I have since updated the pictures. Some of the originals are below. 
Picture collage of healthy mashed cauliflower for Pinterest.

Mashed cauliflower in a yellow bowl.

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Recipe Rating


  1. This is my new favorite way to eat cauliflower!

  2. Made these for Sunday dinner and they were gone before anything else!

  3. Jessica Formicola says:

    This is the best mashed cauliflower recipe I’ve ever tried! It’s so delicious, my family didn’t believe that it was a vegetable!

  4. I love the idea of using cauliflower! It’s so good and tasty! So easy too!

  5. Made this mashed cauliflower last night! We loved it as a side dish. Will be making again for sure since we are cauliflower-lovers!:) Thanks for sharing.

  6. This is the recipe I used for Thanksgiving and it turned out so well! Thank you for another delicious recipe!!

  7. Such an easy, delicious, side dish…or main dish if you’re me lol. I swear could easily make this my whole dinner sometimes 🙂 Thanks for sharing