The Best Mashed Cauliflower Recipe

Prep 5 mins
Cook 10 mins
Total 15 mins
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The Best Mashed Cauliflower Recipe that’s flavorful and creamy, made with just three easy ingredients! This healthy veggie side dish is family approved and only takes minutes to make.

I have been working on perfecting this Mashed Cauliflower recipe for years and years now.

It has become our favorite Low Carb side dish that we make week after week.

I make a big batch on Sunday for us to have throughout the week. Just scoop out a serving and reheat it in the microwave!

My entire family (including two 4 year olds) loves it and gobbles it up. (I promise they aren’t super adventurous kids, they just like anything flavorful!)

I shared a version a year ago – Roasted Garlic Cauliflower Mash – that was a little different and included roasted garlic. 

It’s absolutely delicious, but I feel this recipe is a little more simplistic and perfectly balanced as it is. 

This Mashed Cauliflower uses two secret ingredients to keep it epically creamy and I also share how to get the perfect texture below!

Cauliflower mash in a blue bowl with oil on top and chives.

Two Secret Ingredients

There are two ingredients that will give your Mashed Cauliflower the best creamy taste and texture: Cream Cheese and Goat Cheese!

By adding those cheeses verses something like butter and sour cream, it keeps the mashed cauliflower nice and thick. 

Before you ask, if you really hate goat cheese, yes you can substitute the goat cheese for additional cream cheese. 

However, I really suggest you try it with goat cheese! It adds a slight tang similar to sour cream in mashed potatoes. 

Bonus, I use a herbed goat cheese which adds an extra layer of flavor! 

Cauliflower, herbed goat cheese, cream cheese and chives on a platter.

Do not use cauliflower florets for your mashed cauliflower!

I mean it, don’t do it! I know it seems a lot easier to grab the bag of florets verses cutting up a head of cauliflower. 

However, the cauliflower florets make a looser final product. The mashed cauliflower will be runny and not the correct consistency. 

I have been making this mashed cauliflower for about 5 years at this point. I can promise you every time I use cauliflower florets, I regret it immediately. 

Use a whole head of cauliflower and cut it up. It makes a WORLD of difference to the final texture of the mashed cauliflower! 

I have tried figuring out why this is, but can’t find any conclusive answers on google or by asking my friend who’s a nutritionist. 

I assume when the stalk is intact the cauliflower head itself retains less water, but that is just a guess on my part!

Mashed Cauliflower with roasted green beans and tomatoes.

Cauliflower Mashed Potatoes

If this is your first experience with mashed cauliflower, and you are expecting traditional mashed potatoes, you may choose to add a potato. 

Mashed Cauliflower is never going to 100% mimic mashed potatoes, however if you add one baking potato to your cauliflower mash, it will be a closer comparison. 

To add a potato, just peel the potato, slice it into small chunks and cook it with your cauliflower until fork tender. 

Toss it into your food processor (or blender) and puree it along with the cauliflower! Super easy! 

Mashed Cauliflower in a bowl with chives on top.

To cook my cauliflower, I prefer to use a microwave safe steamer bowl. Then I puree everything together in my food processor. 

However, you can also use a glass baking dish with a lid to cook your cauliflower in the microwave. 

If you do not have a food processor, another option is a high powered blender. Both work great. 

This Mashed Cauliflower only takes minutes to make and uses three ingredients (I don’t count salt and pepper since everyone has those on hand already!). 

Plus, it’s low carb at just 3 net carbs per serving! Great for a keto diet or anyone watching their carbs!

If you are looking for more low carb side dish recipes, check out my favorites: Garlic Roasted Cherry TomatoesThe Best Creamed Spinach, Creamy Baked Brussel Sprouts, and Caprese Stuffed Avocados

You can choose to top it with a little melted butter, oil or minced chives, but it is not necessary! It is just perfect as it is!

Yield: 3 cups

The Best Mashed Cauliflower Recipe

Mashed Cauliflower in a bowl with chives on top.

This flavorful recipe for cauliflower mashed potatoes is thick and creamy, made with just three ingredients! A family-friendly and healthy veggie side dish that's ready in minutes.

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes


  • * 1 large head of cauliflower, cut into florets
  • * 3 oz herbed goat cheese
  • * 2 oz cream cheese
  • * salt & pepper, to taste
  • * fresh chives, optional garnish


  1. Place cauliflower and a few tablespoons of water in a microwave safe bowl with a lid (I use a microwave steamer container, but you can also use a glass casserole dish if it has a microwave safe lid.)
  2. Cook for 7 to 8 minutes on high, until just fork tender. You do not want to overcook your cauliflower, or your cauli mash will come out runny/soupy. Drain excess water from cauliflower.
  3. Place herbed goat cheese and cream cheese into the food processor. Add cooked hot cauliflower on top. Puree until smooth. Add salt and pepper, to taste. 
  4. Serve garnished with chives, if desired.


Recipe Note: make sure and use a full head of cauliflower, not already cut florets, to get the right texture. Read above in the post to read why!

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Nutrition Information:


4 servings

Serving Size:

1 serving

Amount Per Serving: Calories: 117Total Fat: 7gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 18mgSodium: 182mgCarbohydrates: 8gFiber: 5gSugar: 3gProtein: 6g


Mashed Cauliflower: the perfect creamy mashed cauliflower recipe with just three easy ingredients, that is family approved and only takes a few minutes to make! #MashedCauliflower #CauliflowerMash #Cauliflower #Keto #LowCarb #KetoRecipes #LowCarbRecipes #LowCarbSideDishes #KetoSideDishes #Vegetarian #VegetableSideDishes

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21 Responses
  1. Spinach Gratin (Spinach Casserole) – Recipes For Your Granny

    […] dish is gluten free and low carb! Looking for more easy low carb side dishes? Check out my favorite Mashed Cauliflower, this Green Bean Salad, or these delicious Sautéed Green Beans with […]

  2. Chris Weller

    Wife and I are on Keto, have been for years now. We love cauli and its so versatile. We often do a mash and at times I’ve mashed in everything from Brussel Sprouts, caramelised onion, broccoli, to whatever. I recommend adding turmeric as well. Ive also included goats cheese and I suggest trying a blue cheese as well.
    P.S. try cauliflower steaks if you are on Keto and are bored with the mash or maybe even mash up some sweet potatoes instead. Go nuts

  3. fin

    Wowie! This is wonderful. I did add one potato to the entire recipe just so my children don’t quite notice the cauliflower toast. But if it were up to me by myself I would eat the entire recipe. It is fabulous with the goat cheese. Brilliant. Thank you!!!!

  4. Al

    When you say use “the whole head of cauliflower”, not just the florets do you mean the core and all? Or are you saying to remove the core and leave the little stem that connects the floret to the core?

    1. A woman holding a camera standing in front of some shelves.

      Hi Al! Yes, I recommend to remove the actual core but leave the stem connecting it! It keeps the final product thicker!

  5. Eugene Baylus

    I’ll have to try this. I’ve been doing 2 tbls Cream Cheese, 1/3 cup Grated Parmesan cheese, 1 tbs powdered garlic,4 tbls butter, all in the food processor with 1 head of steamed cauliflower (cut into chunks, steamed 8-9 min).

  6. Jade

    I needed to see this recipe I have been struggling on my keto diet, just discovered cauliflower rice, I love it! but it gets abit boring after 7 days a week. You are my life savior thank you!

  7. Chrissie Baker

    I’ve tried many variations of mashed cauliflower and while I’ve enjoyed them all, all were not as “fluffy” as I would like, and in fact leaned toward the “porridge-like” side – until now. This is really the best recipe !! THANKS!

  8. Lia

    Even if you use a full head of cauliflower, can you cut it up before putting in the microwave? Cant imagine putting it in there in one piece!

  9. Amelia Payne

    I always have such a hard time with cauliflower mash. But, I love creaminess that the cheeses would bring. I definitely need to try this recipe and give it one last try!

  10. Stephanie

    I LOVE the addition of goat cheese! Happy to hear that it’s kid friendly too… plus the fact that it’s easy to meal prep, exciting!


I'm a trial & error, self taught, sugar addict who thankfully learned how to survive in the kitchen! I am also a wife, mama of 3.
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