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overhead of a bowl of mashed cauliflower with butter melting on it
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Mashed Cauliflower

Mashed Cauliflower will blow your mind. It is low carb, but tastes like decedent mashed potatoes. This easy swap will become your new favorite side dish.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Side Dish
Cuisine: American
Keyword: low carb recipes
Servings: 4 people
Calories: 137kcal
Author: Lisa Longley


  • 1 head cauliflower
  • 4 tablespoons unsalted butter divided
  • 1 clove garlic minced
  • 1 teaspoon kosher salt (or 1/2 teaspoon table salt)
  • dash freshly ground black pepper


  • Cut the cauliflower in half and then into forths. Cutting on an angle, cut the core out of each fourth (see photos in the post). Place the cauliflower florets in a food processor to chop into small pieces. Alternatlively, chop by hand with a large sharp knife.
  • In a large dutch oven or a deep skillet, melt 3 tablespoons of butter. Add the garlic and sauté for 30 seconds unitl the garlic is fragrant, being careful not to burn it.
  • Add the cauliflower, and season with 1 teaspoon kosher salt and a dash of freshly ground black pepper. Sauté the cauliflower for 3 to 4 minutes until it turns light tan. Add two tablespoons of water to the pot, turn the heat down low and cover for 15 minutes, stirring a few times during cooking.
  • Add the last tablespoon of butter, and using an imerssion blender, blend the cauliflower until smooth. Taste and add more salt and pepper as necessary. Or even a dash of onion powder.


Calories: 137kcal | Carbohydrates: 7g | Protein: 3g | Fat: 12g | Saturated Fat: 7g | Trans Fat: 1g | Cholesterol: 30mg | Sodium: 626mg | Potassium: 436mg | Fiber: 3g | Sugar: 3g | Vitamin A: 350IU | Vitamin C: 70mg | Calcium: 37mg | Iron: 1mg