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Loaded Mashed Cauliflower {Low Carb/Keto}

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Are you looking to satisfy your cravings for loaded mashed potatoes while sticking to your low carb diet? Look no further! Our collection of loaded mashed cauliflower recipes is here to revolutionize your taste buds with just a few basic ingredients. These innovative and delicious side dishes boast all the flavors and textures you love, without the guilt. Indulge in creamy cauliflower mash loaded with savory toppings, creating a culinary experience that will leave you wondering why you ever settled for plain old potatoes. You can mix in creamy goodness like sour cream, cream cheese or parmesan cheese. Get ready to elevate your low carb game with these mouthwatering recipes perfect for folks on a keto diet. Let's look at what it takes for this great recipe. 

Please note: We do not follow a strict Keto diet. I may offer shortcuts and tips for those on a busy schedule.

Loaded Mashed Cauliflower done Pinterest

Does mashed cauliflower have carbs?

Can you clarify if mashed cauliflower contains any carbohydrates? If you're looking for a low carb alternative to regular mashed potatoes, then mashed cauliflower is a fantastic option. Not only does it provide a delicious and creamy texture, but it also significantly reduces the net carbs in your meal. Cauliflower is naturally low in carbs, making it an ideal substitute for those watching their carbohydrate intake. By using cauliflower florets or cauliflower rice and a few simple ingredients, you can create a flavorful and satisfying dish that will satisfy your cravings without the guilt. Whether you're following a low carb diet or just looking to incorporate more vegetables into your meals, mashed cauliflower recipes are a game-changer. With easy-to-follow step-by-step instructions, you'll be enjoying the taste and benefits of this perfect side dish in no time.

How many carbs are in 1 cup of mashed cauliflower?

One cup of mashed cauliflower contains a certain amount of carbohydrates, but it varies depending on the size of the cauliflower head and the way it is prepared. For those following a low-carb diet or looking for a healthier alternative to traditional mashed potatoes, mashed cauliflower is a delicious side dish option. With only a few grams of carbs per cup, it is a great choice for those watching their carbohydrate intake so this easy recipe is a must try keto recipe.

Fortunately, there are numerous easy mashed cauliflower recipes that are low in carbs and high in flavor. One popular recipe involves steaming or boiling cauliflower florets until tender, then blending them into a smooth cauliflower puree. This simple yet innovative approach transforms the cauliflower into a creamy and satisfying alternative to mashed potatoes.

Whether you are looking to reduce your carb intake or simply incorporate more vegetables into your diet, mashed cauliflower is a versatile and tasty option. So why not give it a try and enjoy a guilt-free and flavorful side dish that is both nutritious and delicious? You can add things to make a garlic cauliflower mash, bacon or cheddar without adding too many carbs. That's why we call this our loaded mashed cauliflower recipe, think of a loaded baked potato. 

Loaded Mashed Cauliflower Head (1 of 1)

How to Make Loaded Mashed Cauliflower

First, you will need to rough chop and boil your fresh cauliflower to fork tenderness. It's typically a tough veggie and like potatoes, you will need to have it tender to blend up.  This takes about ten minutes, on a gentle boil. You want it tender but not over cooked. Be sure your cauliflower cooks the right amount of time before draining the excess moisture and resting on a paper towel. You can cook cauliflower in a large saucepan, a large pot with a steamer basket or in the Instant Pot.

Loaded Mashed Cauliflower Ninja

Next, add your other ingredients along with your boiled cauliflower to the bowl of a food processor. I use my Ninja Kitchen food processor to grind the cauliflower up to a fine, uniform crumb texture.  You don't want any big chunks of cauliflower left, so if you don't have a reliable blender or you usually rely on a smaller food chopper or immersion blender, do note it may not get the job done.

This Cuisinart food processor is also a good one, if you are looking for a product at a lower price point.  I'm not saying it's required for the recipe to have a good food processor, but your results may vary if you use an alternate method. After adding all ingredients, turn on and blend! I also wouldn't try a potato masher for this loaded mashed cauliflower. 

After adding all ingredients, turn on and blend!

Loaded Mashed Cauliflower Bacon and Cheese

You can mix your bacon, (heavy cream if desired) and shredded cheese in another bowl, or just save the dish and toss it all on top of your cauliflower in a baking dish or casserole.  No need for extra dishes! Mine is pictured above. Smooth out and of course add some more of the shredded cheese and bacon! Be generous here… I always think these dishes could use more cheese topping! 

The baking dish will need to go into the oven for about 20 minutes until cheese is golden and crusty.  You can check a few minutes ahead of time and adjust cooking time if needed.  I use a heavy casserole dish so mine needed the full 20 minutes. This dish is perfect for home, a church potluck, or taking to a holiday dinner for a healthier option! Be sure and pin this recipe if you may be bringing this dish to Thanksgiving dinner.

Loaded Mashed Cauliflower Spread

The baking dish will need to go into the oven for about 20 minutes until cheese is golden and crusty.  You can check a few minutes ahead of time and adjust cooking time if needed.  I use a heavy casserole dish so mine needed the full 20 minutes.

Loaded Mashed Cauliflower done (1 of 1)

The low carb count and versatility of cauliflower is what makes folks want to turn it into other things like “mashed potatoes” or even cauliflower pizza crust.  This loaded mashed cauliflower recipe is low carb and great for a variety of dishes but goes great along side many meats like baked chicken or even pork chops. What's your favorite way to cook a large head of cauliflower into an easy side dish for the whole family? If you want to start with something easy for the first time you try a cauliflower swap this mashed cauliflower recipe for a low carb diet is an easy low carb side dish.

Can I Use Frozen Cauliflower to Make Mashed Cauliflower?

Yes, frozen cauliflower can be used to make mashed cauliflower. Simply thaw the cauliflower and cook it according to your desired recipe. Frozen cauliflower offers convenience while still providing a nutritious and delicious low-carb alternative. If you use fresh steamed cauliflower you can add some sea salt to your water, or if boiling you can add a pinch of salt to that water as well. 

What Are Some Low-Carb Toppings or Mix-Ins That Go Well With Mashed Cauliflower?

There are numerous low-carb toppings and mix-ins that complement mashed cauliflower taste, enhancing its flavor and texture. From crispy bacon to sharp cheddar cheese, these additions can create a delicious and satisfying dish that fits into a low-carb diet. This low-carb cauliflower mash truly is a great substitute for your favorite mashed potatoes recipe. 

I also love a garlic mashed potato, so think of things like roasted garlic cloves, melted butter, green onions, your favorite cheese or a little olive oil in addition to kosher salt and some black pepper to round out some phenomenal flavors. 

Loaded Mashed Cauliflower spoon

When you make the best mashed cauliflower recipe you can find it can be used for other things like the topping on a shepherd's pie. 

Can I Make Mashed Cauliflower Ahead of Time and Reheat It Later?

Yes, loaded mashed cauliflower can be made ahead of time and reheated later for convenience. This allows for easy meal preparation and ensures that you can enjoy a delicious and nutritious side dish without the hassle of preparing it from scratch every time. Always store in an airtight container, and not more than 3-4 days ahead. For best results make this keto cauliflower mash recipe just a day or two ahead of serving. 

Are There Any Alternatives to Using Butter in Mashed Cauliflower Recipes?

There are several alternatives to using butter in mashed cauliflower recipes that can still enhance the flavor and texture. Options include using olive oil, coconut oil, Greek yogurt, chicken broth or even vegetable broth for a healthier twist. Many options for making a dairy-free option. Be careful that you don't add excess water or liquid where your mashed cauliflower low carb recipe will be runny. Choose your ingredients with fewer calories or carbs as needed for your dietary needs. 

Can I Use a Food Processor Instead of a Blender to Puree the Cauliflower?

Yes, a food processor can be used to puree cauliflower instead of a blender. It offers versatility and convenience, allowing for easy control of the texture. Experiment with different settings to achieve the desired consistency for your loaded mashed cauliflower recipe.

Our loaded mashed cauliflower recipes offer a delicious and low-carb alternative to traditional mashed potatoes. With just 5 grams of carbs per cup, mashed cauliflower allows you to indulge in a creamy and satisfying side dish without the guilt. One anecdote that illustrates the metaphor of cauliflower as a “blank canvas” is how it can easily be flavored and customized with various ingredients, just like mashed potatoes. So why not give this healthy twist a try and enjoy all the benefits of a low-carb option?

This would go great with our Slow Cooker Pulled Chicken Sandwiches.

Slow Cooker Pulled Chicken Sandwiches Pinterest

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Yield: 5

Loaded Mashed Cauliflower

Loaded Mashed Cauliflower spoon

This Loaded Loaded Mashed Cauliflower is a great low carb subsitute for mashed potatoes.

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes


  • 1 raw cauliflower , head
  • 2 cloves garlic, minced
  • 4 oz cream cheese
  • 1/2 tsp salt
  • 2 tbsp butter
  • 1 1/2 cup cheddar cheese, shredded
  • 3 tbsp bacon, crumbled


  1. Cut cauliflower into florets and then cut into smaller chunks
  2. In a medium pot, combine cauliflower, garlic and enough cold water to cover the cauliflower. Bring to a boil.
  3. Reduce heat to simmer and cook for 10 minutes or until cauliflower is fork tender.
  4. Put cauliflower in food processor with cream cheese and butter. Puree until smooth.
  5. Put in a baking dish. Mix in 1 cup of cheese and 2tbsp of bacon. Smooth out mixture.
  6. Add remaining cheese and bacon on top and bake in 400 degree oven for 20 minutes or until cheese is melted.

Nutrition Information



Amount Per Serving Calories 277Saturated Fat 16gCholesterol 77mgSodium 426mgCarbohydrates 6gFiber 2gSugar 2gProtein 5g

Did you make this recipe?

Please leave a comment if you love this recipe!

My family started doing Keto in June of 2018. We chose to do Keto because my husband has Ankylosing Spondylitis and my son has horrible Psoriasis.

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