Cauliflower Mash

A low-carb alternative for mashed potatoes! Great for holidays dinners and to round out your 4-part plate.
Print Recipe
Prep Time 3 minutes
Cook Time 7 minutes
Total Time 10 minutes
Course Dinner, Lunch, Side Dish
Cuisine American


  • 1 Microwave
  • 1 microwave safe bowl
  • 1 big, sturdy spoon OR immersion blender OR hand mixer for mixing


  • 2 16 oz bag riced cauliflower OR 1 large head fresh cauliflower–finely chopped
  • 2 tbsp buter
  • 1 tbsp cream cheese
  • 1.5 tbsp plain greek yogurt (optional–instead of cream cheese)
  • 1/4 cup grated parmesan cheese (optional)
  • 1 tsp salt (can use non-salt seasoning blend instead) Available at Dollar Stores
  • 1/2 tsp ground black pepper Available at Dollar Stores
  • 1 tsp garlic powder (optional) Available at many Dollar Stores
  • 1/2-1 tsp non-salt seasoning blend optional) Available at many Dollar Stores


  • If using frozen riced cauliflower, use instructions on the bag to steam in the microwave.
  • Pour cooked cauliflower into mixing bowl. There may be excess steam water in the bag, which may make your mash watery. Try to pour in the cooked cauliflower with a spoon and dispose of excess steam water.
  • Add butter, and your creamy dairy (like cream cheese, grated parmesan, or plain greek yogurt) and spices like salt, pepper, garlic powder (optional), non-salt seasoning blend (optional)
  • Using the back of a big spoon, an immersion blender, or hand blender, mash together the ingredients.
  • Microwave for an additional 30-60 seconds to fully melt cheeses with your mash.


Carbohydrates: 7gProtein: 2g
Keyword gluten free, low-carb
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