Cauliflower Mashed Potatoes are so smooth, creamy, and flavorful. You won’t miss regular mashed potatoes at all once you master this easy carb-free recipe! The perfect amounts of butter, cream cheese and parmesan make this side dish supremely satisfying.

A bowl of mashed potatoes is garnished with chives.

Cauliflower Mashed Potatoes

Whether you’re avoiding carbs or just trying to sneak more nutrients onto your plate, mashed cauliflower is the way to go! You get the same rich texture and creamy goodness that you would with regular mashed potatoes but with none of the carbs. Plus, cauliflower is loaded with vitamins, minerals, folate, fiber, antioxidants and so much more.

What makes the mashed cauliflower so good is the cream cheese, butter, parmesan and seasonings. The consistency is thick and rich while the medley of seasonings (that you can of course adjust to your liking) create the most incredible flavor. You’ll forget that what you’re eating is even on the healthier side! Recipes like this one make veggies so much more exciting than they may seem.

Don’t tell the little ones at your table that this is actually cauliflower. They’ll have no clue! This cauliflower mashed potatoes recipe is one of my favorites to plate for picky eaters because they always love it and don’t realize they’re eating a good portion of veggies. When you need to be sneaky with your vegetables, this is the ultimate recipe to utilize.

A bowl of steamed cauliflower is placed next to other ingredients.

How to Make Cauliflower Mashed Potatoes

Here’s a quick rundown of how to make the very best mashed cauliflower recipe! For more detailed step by step instructions, just scroll down to the recipe card at the bottom of the page.

  • Cook the cauliflower. Add the cauliflower to a large pot and cover it with water until it’s all submerged. Place the lid on the pot and bring the water to a boil. Keep cooking until the cauliflower is fork tender (this should only take about 10 minutes). Drain and transfer to a bowl.
  • Blend. Break up the cauliflower until chunky. Using an immersion blender really helps with this step!
  • Make it creamy. Add the butter, cream cheese, parmesan, garlic powder, onion, salt and pepper to the cauliflower. Use your immersion blender to puree until totally smooth.
A bowl is filled with mashed cauliflower.

Ingredient Notes

Here’s what you’ll need to make the best mashed cauliflower! Scroll down to the recipe card for exact measurements.

  • Cauliflower – Cut it into florets before cooking. If you have any left over, use it to make the very best baked cauliflower mac and cheese!
  • Butter – It can be salted or unsalted, whichever you prefer.
  • Cream Cheese – I prefer using regular cream cheese (with the full fat content) for the best thick and rich consistency. You can certainly use low fat, but it may not be as thick.
  • Parmesan Cheese – For the best flavor and consistency, use freshly shredded parmesan cheese right off the block.
  • Seasonings – Garlic powder, onion powder, kosher salt and black pepper create the best flavor! Feel free to measure these all with your heart.

Storing, Reheating and Freezing

Wait for the mashed cauliflower to cool to room temperature prior to storing in an airtight container in the fridge or freezer. In the refrigerator, it’ll last about 3-4 days. Frozen, it’ll keep for up to 3 months. Don’t forget to date and label!

Let the mashed cauliflower slowly defrost in the fridge for a few hours prior to reheating.

You can reheat individual portions in the microwave for 30 seconds at a time, stirring each time it stops, until warmed all the way through. Or, reheat the entire dish in a pan over medium-low heat, stirring often, until warmed all the way through.

A blue bowl is filled with cauliflower mash.

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A blue bowl is filled with cauliflower mash.

Get the Recipe: Cauliflower Mashed Potatoes Recipe

Indulge in guilt-free mashed potatoes! This low-carb cauliflower version delivers all the creamy goodness with none of the starchy carbs.
5 from 1 vote


  • 1 head cauliflower, cut into florets
  • 2 tablespoons butter
  • 4 ounces cream cheese
  • 1/4 cup parmesan cheese
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper


  • 1 bowl
  • 1 potato masher
  • 1 stockpot


  • Add the cauliflower to a large pot and cover with water.
  • Cover the pot with a lid and bring the water to a boil. Continue to boil until the cauliflower is fork tender, approximately 10 minutes. Drain and transfer to a large bowl.
  • Using an immersion blender, break up the cauliflower until chunky.
  • Add the butter, cream cheese, parmesan, garlic powder, onion, salt and pepper to the cauliflower.
  • Puree the cauliflower until smooth. Season with salt and pepper to taste.
  • Serve.
Calories: 137kcal, Carbohydrates: 5g, Protein: 4g, Fat: 12g, Saturated Fat: 7g, Polyunsaturated Fat: 0.5g, Monounsaturated Fat: 3g, Trans Fat: 0.2g, Cholesterol: 32mg, Sodium: 373mg, Potassium: 265mg, Fiber: 2g, Sugar: 2g, Vitamin A: 403IU, Vitamin C: 36mg, Calcium: 87mg, Iron: 0.4mg