This cauliflower mashed potato recipe is the best! Silky smooth and extra creamy mashed cauliflower is the perfect holiday side dish, not to mention low carb and keto-friendly. Easy to make with 5 ingredients.

These are the Best Cauliflower Mashed Potatoes because they taste exactly like real mashed potatoes! It’s a lightened-up version of a classic holiday side dish but still packed with the comforting flavors of fall. Serve a scoop next to the Oven Roasted Turkey Breast or Turkey Fennel Cabbage Rolls for a low carb and keto Thanksgiving dinner!

A big bowl of cauliflower mashed potato topped with butter and sage.

Disclosure: this recipe has been created in partnership with Awaken180° Weightloss and it is compliant with the program rules and recommendations. For more information please visit Awaken180° Weightloss.

Making this cauliflower mashed potato recipe is easy; all you need are 5 ingredients and a blender. Cauliflower florets are first boiled until soft, then blended with the same flavor boosters you’d find in a mashed potatoes recipe, like brown butter, garlic, and sage. The finished result is a creamy and luscious, yet keto-friendly side dish you can enjoy for the holidays or year-round.

Which is healthier: mashed potatoes or mashed cauliflower?

Both cauliflower and potatoes are nutritionally-packed vegetables you can enjoy in a wide range of healthy recipes. However, if fewer calories and carbohydrates are what you’re all about, cauliflower is the better choice.

According to the USDA FoodData Central, one cup of raw cauliflower contains:

One raw potato contains:

As you can see, making mashed “potatoes” with cauliflower is the best way to enjoy a comforting side dish without the excess calories or carbs. The best part is it’s just as easy to make as classic mashed potatoes!

Ingredients for cauliflower mashed potato all measured and ready to use.

Are there potatoes in cauliflower mashed potatoes?

No, this cauliflower mash recipe is not made with potatoes. It’s called “mashed cauliflower” because it looks, feels, and tastes just like mashed potatoes!

Cauliflower florets are boiled until tender, then blended with a handful of flavor boosters. These ingredients really help mashed cauliflower taste like real mashed potatoes:

  • Brown butter – This is easy to make yourself by cooking regular melted butter in a pan until it becomes a rich, golden-brown color.
  • Garlic – Sauteed whole until soft, fragrant, and golden.
  • Sage leaves – Fried first to enhance their warmth and texture. Feel free to use 1 teaspoon of dried sage instead.
  • Unsweetened almond milk – One cup contains 1.4 grams of carbs, making it the ideal choice for these keto cauliflower mashed potatoes.
  • Salt and pepper

In the end, the mash is fluffy and creamy, pairing well with even more keto Thanksgiving recipes, like Oven Roasted Turkey Breast and Garlic Butter Mushrooms.

Steamed cauliflower florets in steamer basket. On the table there is a pinch bowl with salt and pepper, and a second pinch bowl with butter and sage.

How to make this cauliflower mashed potato recipe

Step 1: Place the cauliflower florets in a strainer basket while you wait for a pot of water to boil on the stove. Once it’s boiling, place the strainer inside and cook the cauliflower until it’s fork tender. Drain the water and let the florets cool.

Step 2: Meanwhile, melt the butter in a skillet over medium heat, then add the whole garlic cloves and sage leaves. Saute until the garlic is golden brown.

Step 3: Transfer the cooked cauliflower, sage leaves, garlic, brown butter, salt, and pepper to a blender. Add 2 tablespoons of almond milk and blend until smooth. Continue adding more milk as needed.

Step 4: Transfer the cauliflower mashed potatoes to a serving dish and top with the remaining melted butter. Garnish with fresh or fried sage leaves and cracked black pepper, then enjoy!

Tips and tricks

  • Drain the cooked cauliflower REALLY well; all of the excess water should be gone! You’ll end up with watery cauliflower mashed potatoes if you skip this part.
  • Substitute the fresh garlic cloves for roasted garlic instead. This will give the mash richer flavors and more savory notes.
  • You may not need to use the entire 1/4 cup of unsweetened almond milk at first. Add 2 tablespoons at a time until the mash is creamy and smooth.
  • You can also make this recipe in a food processor if you don’t have a blender. A potato masher works, too!
Best cauliflower mashed potato in a round plate with golden and blue details. Cauliflower mash is topped with butter and sage leaves.

Serving suggestions

The creamy texture and mild savory flavors in low carb cauliflower mashed potatoes help them pair well with almost everything. These are my favorite ways to enjoy them:

Make ahead and storing

The cauliflower mashed potatoes can be made 1 or 2 days ahead of serving. Just reheat them in a pot on the stove, then serve!

You can keep leftovers in an airtight container in the fridge for up to 5 days.

Can you freeze mashed cauliflower?

Although I haven’t tested it, the cauliflower mash should freeze well for about 1 month. Transfer the cooled leftovers into a ziplock bag, then freeze. Let them thaw in the fridge before reheating.

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best cauliflower mashed potato

Best Cauliflower Mashed Potato Recipe

by Silvia Dunnirvine
Prep: 12 minutes
Cook: 8 minutes
Total: 20 minutes
Servings: 2 big servings!


  • 1 head cauliflower
  • 2 tbsp butter
  • 4 cloves garlic whole
  • 5 fresh sage leaves
  • 1/4 cup unsweetened almond milk
  • salt and pepper to taste


  • Bring a pot to a boil. Add cauliflower florets to a strainer basket and cook until fork tender 7-8 minutes (do not overcook!). Remove from heat and place strainer over a plate. Let the moisture drip out while it cools down for 10 minutes (see notes)
  • Meanwhile heat 1 tbsp butter In skillet. Add in whole garlic and sage leaves and sauté until garlic is golden brown. Remove sage leaves and reserve sage brown butter and garlic.
  • Transfer cauliflower to a blender. Add sage brown butter and garlic along with a pinch of salt and pepper and a couple tablespoons of unsweetened almond milk (see notes). Blend for 30 to 45 seconds, adjuster the milk as needed.
  • Transfer to a serving plate. Melt remaining 1 tbsp of butter and add on top of cauliflower mashed potato. Garnish with fresh sage or your can use the toasted sage from earlier and a pinch of freshly grind pepper.


*do not skip this step or you will end up with a watery cauliflower mashed potato.
**you may not need to use the entire 1/4 cup of unsweetened almond milk so start with a table spoon and see if you need more. 


Calories: 23kcal | Carbohydrates: 3g | Protein: 1g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.3g | Cholesterol: 2mg | Sodium: 58mg | Potassium: 46mg | Fiber: 0.2g | Sugar: 1g | Vitamin A: 25IU | Vitamin C: 2mg | Calcium: 66mg | Iron: 0.1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Keyword: Cauliflower Mashed Potao Keto, Cauliflower Mashed Potato, Low-Carb Cauliflower Mashed Potato
Course: Side Dish, Vegetables
Cuisine: American
Like this? Leave a comment below!
A serving plate with cauliflower mashed potato, topped with sage and butter.

Hi! I’m Silvia.

My goal is to make cooking simple and enjoyable.

Garden in the Kitchen is full of easy and balanced recipes for busy families. Classics get a healthier twist with additions of veggies or alternative ingredients.

I hope my recipes will inspire you to cook more home meals and above all have fun in the kitchen!

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