A simple recipe for low carb mashed cauliflower that actually tastes good! No more watery, falvourless mash at your next holiday meal. Cauliflower is roasted either stovetop or in the oven, then whipped with an immersion blender until smooth and rich. A perfect mashed potato substitute.


Makes 5 servings

Per serving: 200 cals | 6.2g Net Carbs | 16g Fat | 4.7g protein


  • 1 large Cauliflower
  • 2 tablespoons Oil/butter/ghee
  • ¼ cup Cream cheese
  • ⅓ cup Butter
  • Salt & pepper


  1. Start by cleaning the cauliflower and breaking it into florets.

Oven Roasting Method:

2. Prepare the cauliflower for roasting. Spread the cauliflower out on the foil lined baking sheet, drizzle with oil, and season liberally with salt and pepper. Use your hands to toss the florets making sure to coat each one with the oil and seasonings. Feel free to toss in other flavours here such as garlic powder, cayenne, or other herbs and spices

3. Bake the cauliflower until golden brown. Bake at 375°F [190°C] for 30-40 minutes, or until the outer parts of the florets are golden brown and starting to crisp

4. Transfer roasted cauliflower to a pot for mashing.

Stovetop Method:

5. Fry cauliflower until golden brown. Heat oil in a deep fry pan or pot over medium-high heat. Add the cauliflower florets, salt liberally, and fry, stirring occasionally until the cauliflower has started to brown and become crispy. Do not cover the pot, you want the steam to escape.

Mashing/Whipping The Cauliflower

6. Whip/mash with an immersion blender. In a pot over low heat add cubed cream cheese and butter. Allow the cheese and butter a moment to soften from the heat and then begin to breakdown the large florets with an immersion blender by repeatedly plunging the blender down on top of the cauliflower until it breaks down into a smooth mash. Continue to whip for several minutes until you are at your desired consistency

7. Serve with more butter, herbs, along side your favourite meals, or on top of a Shepherds pie and enjoy!