A delicious creamy Keto Mashed Cauliflower recipe that is much lower in carbs than potato. A perfect accompaniment to any meal.
creamy cauliflower mash and gravy in a bowl with spoon

Keto Mashed Cauliflower

This Keto Mashed Cauliflower recipe is incredibly easy to make. It is so good the kids will think they are eating mashed potatoes! 🤣 Honestly, though this mash is super creamy, and so well-seasoned that it can certainly fill that desire for light, buttery and smooth mash.

Related Keto Recipes: Easy Keto Gravy / Air Fryer Green Beans

The Ingredients

With just 7 ingredients this recipe is not a hard one to make at home. Cauliflower can at times get a bit expensive so buy up while it is cheap and freeze it. I always have a stash in the freezer to tide me over when the prices rise.

bowl of ingredients for a keto mash potato

Cauliflower – use a head of cauliflower or frozen cauliflower. It really doesn’t matter which you use to make cauliflower rice, in any of our cauliflower recipes.

Cream Cheese – cauliflower mash with cream cheese helps to make the mash super creamy.

Heavy cream / thickened cream – use any thickened style cream or even sour cream. You can also make low carb cauliflower mash with creme fraiche. Add more cream for a cauliflower puree. No milk is used to keep this keto / low carb. I wouldn’t recommend using any milk alternatives as the mashed cauliflower doesn’t have starch to hold it together like mashed potatoes.

Cheese – I use cheddar for extra flavour but this can be swapped for any cheese at all e.g. parmesan.

Extras – Add garlic, sour cream, chives, white pepper (my favourite), olive oil, and seasonings. Make cauliflower mash with truffles, sauteed onions, or even crispy bacon bits.

How to Make Cauliflower Mash

While a lot of mash recipes call for steaming or boiling cauliflower, I make it a totally different way. If you have been wondering how to make cauliflower taste like mashed potatoes? Here are my secrets to the perfect keto cauliflower mashed potatoes that everyone will love.

Step 1. Sauté the cauliflower rice in butter, ghee, or olive oil, until softened. This imparts a nice buttery taste and texture to the cauliflower mash.

Step 2. Puree in a blender or food processor with the remaining ingredients and puree until smooth and creamy. Adjust any seasonings as needed. You can also use a stick blender for this too.

ragu and mash in a white bowl

Thermomix Cauliflower Mash

Making Thermomix cauliflower puree or mash is super simple. This recipe suits all models including TM31, TM5 and TM6. All Thermomix alternative appliances should be suited as well.

Step 1. Chop cauliflower 4 sec/speed 5. Scrape down the sides of the bowl.

Step 2. Add butter and cook 11 min/110°C/speed 1.

Step 3. Add cream, cream cheese, salt flakes, and white pepper. Mix 40 sec/speed 7. Fold through grated cheese and season to taste.

What to serve it Cauliflower Mash With

Here are just a few of my favourite recipes that team perfectly with cauliflower mash.

  1. Instant Pot Mexican Shredded Beef
  2. Pork Knuckle German Style (Schweinshaxe)
  3. Rougaille Sausages
  4. Easy Curried Sausages Recipe
  5. Homemade Healthy Beef Stew

FAQs and Hot Tips

For a super creamy cauliflower make sure the cauliflower has softened. I prefer to use a Thermomix, blender or food processor or stick blender to puree over actually mashing it. The result is far smoother and silkier.

Can I freeze it? Yes, you can. Simply place it into a ziplock bag and press flat and seal. Store flat on the shelf in the freezer. To defrost, place it in the fridge overnight to defrost gently. Reheat and use as needed.

Can I make dairy free cauliflower mash? Omit cheese, cream cheese and cream. Cook cauliflower in olive oil, and puree with 1/4 cup of vegetable broth, 1 tbsp of yeast flakes, and 1 teaspoon of Dijon mustard. This makes the most perfect creamy keto vegan cauliflower mash!

rissoles in a bowl with gravy and mash

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cauliflower mash and gravy in a bowl with spoon

Keto Mashed Cauliflower

A delicious creamy Keto Mashed Cauliflower recipe that is much lower in carbs than potato. A perfect accompaniment to any meal.
5 from 67 votes!
Prep Time: 6 minutes
Cook Time: 10 minutes
Total Time: 16 minutes
Course: Side Dish
Cuisine: American, Australian Keto
Diet: Diabetic, Gluten Free
Recipe Category: Low Carb
Calories: 185kcal
Author: Megan Ellam
Servings: 6 people
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  • 460 g (5 cups) cauliflower florets roughly chopped
  • 3 tablespoons butter
  • 4 tablespoons thickened cream or heavy cream
  • ¾ cup cream cheese
  • 1 teaspoon salt flakes
  • ½ teaspoon white pepper
  • ½ cup shredded cheddar



  • Chop cauliflower in a food processor until finely riced. (Alternatively use a box grater and grate the cauliflower).
  • Melt butter and sauté cauliflower over medium-low heat for 8 minutes or until softened.
  • Return cauliflower to the food processor, add cream, cream cheese, salt, and white pepper. Blend until smooth. Fold through grated cheese and season to taste.


  • Chop cauliflower 4 sec/speed 5. Scrape down the sides of the bowl.
  • Add butter and cook 11 min/110°C/speed 1.
  • Add cream, cream cheese, salt flakes, and white pepper. Mix 40 sec/speed 7. Fold through grated cheese and season to taste.


  1. Butter can be substituted with ghee, olive oil or bacon drippings.
  2. Cream can be replaced with stock or broth.
  3. Store in the fridge for up to 1 week.
  4. Mash is suitable to freeze in an airtight container.
Serve the cauliflower mash with our Cote de Boeuf, Savoury Mince, Beef Rissoles, or Old Fashioned Curried Beef Mince. The perfect keto comfort food.

Your Own Notes


Serving: 1serve (1/2 cup) | Calories: 185kcal | Carbohydrates: 5g | Protein: 5g | Fat: 17g | Saturated Fat: 6g | Cholesterol: 24mg | Sodium: 539mg | Potassium: 246mg | Fiber: 2g | Sugar: 2g | Vitamin A: 492IU | Vitamin C: 37mg | Calcium: 93mg | Iron: 1mg | Magnesium: 15mg | Net Carbs: 3g
Tried this recipe?Mention @meganellam or tag #madcreations!

Share This Recipe

40 responses to “Keto Mashed Cauliflower”

  1. Jere Cassidy

    5 stars
    Glad to find this recipe. I had this at a restaurant and loved it so I am glad to be able to make it at home. Love the easy recipe and the mash came out perfect.

    1. Megan Mad Creations Hub

      Yay! So good to hear it turned out well

  2. Nora

    5 stars
    Did not know that you can make a mash with cauliflower!? That’s gorgeous! I will try your recipe as soon as possible! My husband will be very happy, he loves cauliflower! Thanks for the recipe!!!

    1. Megan Mad Creations Hub

      Happy to help Nora

  3. Jerika

    I love cauliflower!:) But I have never tried it mashed.:) This looks so delicious, I’m excited to try this creamy cauliflower mash recipe this coming weekend, I’m sure my kids would love it too. Thanks!:)

    1. Megan Mad Creations Hub

      Enjoy it Jerika

  4. Agnieszka

    5 stars
    You won’t miss mashed potatoes with this cauliflower mash! So, so delicious. Thanks for the recipe.

    1. Megan Mad Creations Hub

      So true

  5. Natalie

    5 stars
    Wow, my kids loved your mashed cauliflower. Great recipe and goes along with many meals. Thank you!

    1. Megan Mad Creations Hub

      Always a win when the kids eat it too!

  6. Lilly

    5 stars
    This cauli mash is so good! I made it for dinner and my family loved it 🙂

    1. Megan Mad Creations Hub


  7. nancy

    5 stars
    super creamy and fluffy!! Almost don’t miss potatoes!

    1. Megan Mad Creations Hub


  8. Jean

    5 stars
    Great alternative to mash potatoes and healthier too!

    1. Megan Mad Creations Hub


  9. Di

    5 stars
    OMG, this is the best!!
    I’m loving your recipes Megan, i look forward to cooking now that t I’ve discovered MAD.
    Thank you 🙏

    1. Megan Mad Creations Hub

      That is music to my ears Di. I hope you find loads of new recipes to call your own and enjoy for many years to come.

  10. john

    Just had this and it was unbelievably good

    1. Megan Mad Creations Hub

      I am a bit of a fan too John.

  11. Di E

    5 stars
    Absolutely the best, served with your mushroom sauce !
    Thanks for your awesome recipes.

    1. Megan Mad Creations Hub

      It is soooo good isnt it Di!

  12. Di E

    Absolutely yummo !

  13. Princess Elizabeth

    5 stars
    This is so good. I make it at least twice a month.

  14. Serena

    No Megan … I do not agree it serves 6 people …. OMGGG I can devour this in one portion … how can I portion control when this recipe is super yummy !!! I don’t want to share 🤣🤣🤣
    Thanks for an awesome recipe ❤️🙏🏻

  15. Mac

    Can I sub with frozen cauliflower?

    1. Megan Mad Creations Hub

      Hey Mac, you sure can.

  16. Sharyn Green

    5 stars
    I forgot the 5+ stars

  17. Sharyn Green

    This is soooo delicious. Even my cauliflower hating husband enjoyed it. Bangers and mash are back on the menu. Thanks Megan

  18. Barbara Turner

    Made this for on top of our cottage pie tonight. So yum 😋

  19. Kath

    5 stars
    Awesome flavour, loved it.

    1. Megan Mad Creations Hub

      Yay! Thanks for letting us know Kath.

  20. Lynda

    5 stars
    Made this tonight for dinner … simply delicious 😍
    Loved how creamy it was.
    Will be making this again and again 💯
    Love your food Megan ❤️

5 from 67 votes (50 ratings without comment)

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