How do I Make Mock Mashed Potatoes Using Cauliflower?

by Elise Wile

Mashed cauliflower, shown here, tastes surprisingly like mashed potatoes, but minus the carbs.

bhofack2/iStock/Getty Images

One serving of mashed potatoes typically contains over 30 g of carbohydrates, while a cup of cauliflower provides only 5 g of carbohydrates. If you want to cut carbs along with almost 200 calories per serving, substituting mashed cauliflower for mashed potatoes is a tasty and healthful alternative. The best thing is that your taste buds won't notice the difference.

Cut the leaves and stem from the cauliflower using a chef's knife. Cut the florets from around the core and discard the core. Place in a glass bowl, add 1/4 cup water and cover with plastic wrap. Cook for approximately five minutes in your microwave, or until the cauliflower is tender. If you are using frozen cauliflower, simply prepare according to the package directions.

Drain the cauliflower and mash with a potato masher. If you prefer a smoother texture, use a hand mixer to get rid of lumps.

Add milk, cream, buttermilk or chicken broth 1 tbsp. at a time until you get the consistency you like.

Add butter, salt and pepper to taste. Keep in mind that while butter will lend an authentic flavor to your mock mashed potatoes, it also adds saturated fat. Use olive oil instead to replace saturated fat with healthy monounsaturated fat.

Optionally top your mock mashed potatoes with low-fat grated cheese, light sour cream, green onions and/or chopped bacon to give your cauliflower the taste of a baked potato.


  • Cook your cauliflower with four cloves of garlic and blend together to make mock garlic mashed potatoes.

Photo Credits

  • bhofack2/iStock/Getty Images

About the Author

Elise Wile has been a writer since 2003. Holding a master's degree in curriculum and Instruction, she has written training materials for three school districts. Her expertise includes mentoring, serving at-risk students and corporate training.