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Try This Low-Carb Loaded Cauliflower Mash

If you’re on a low-carb diet, you know how difficult it can be to find decent substitutions for some of life’s greatest food.

For me, missing out on mashed potatoes with my dinners was a new kind of torture, so I made it my mission to find something that would hit the spot just right.

Try This Low-Carb Loaded Cauliflower Mash

Though there were lots of options to choose from, my favorite alternative was loaded cauliflower mash. It’s just as smooth and creamy as the best mashed potatoes, but suits my low-carb diet really well. 

You can use loaded cauliflower mash in a large variety of different ways, like on shepherd’s pie, in stuffed mushrooms. Whatever way you would normally use regular mashed potatoes, you can replace it with this cauliflower mash. 

In fact, I would go so far as to say that once you’ve tried this incredible loaded cauliflower mash recipe, normal mashed potatoes will almost certainly seem boring to you. 

Follow along for my favorite loaded cauliflower mash recipe and how to create remarkable low-carb meals that everyone will love. 

Top Tips

Before you get started on any of these recipes, here are a couple top tips for making sure this mash comes out smooth and creamy every time. 

Steam Rather Than Boil

If you have the right equipment, you’ll get much better results if you’re able to steam your cauliflower, rather than boil it. You’ll find that it comes out a lot softer, which makes it easier to mash. 

Let It Sit

Once your cauliflower has been properly steamed, let them sit for a few minutes in order to release some of the moisture – too much moisture in your cauliflowers will water down your mash, and the last thing anyone wants is a watery mash. 

Drain Well 

With the same intentions as letting your cauliflower sit, you also want to make sure that you drain them as best you can before you mash them.

I actually pour them out on some paper towels and lightly pat them to get out even more excess water. 

Use A Food Processor 

In order to get the perfect smooth texture, you should opt to use a food processor to break down your cauliflower, rather than a potato masher.

I’ve always found that using a potato masher, even with actual potatoes, leaves lots of lumps where I’d rather everything be smooth. A food processor will blend out those lumps and keep everything combined. 


For this recipe, you’ll need to make sure that you have the following ingredients:

  • Chopped Cauliflower
  • Butter
  • Sour Cream
  • Bacon Bits
  • Green Onions
  • Shredded Cheese
  • Salt & Pepper to taste
Try This Low-Carb Loaded Cauliflower Mash

You don’t need to add the butter if you’re trying to keep the calories low, but man, does this recipe taste great when it’s rich and buttery. 


As well as your ingredients, you’ll want to have the following bits of equipment handy before you start.

  • Steamer
  • Colander & paper towels
  • Food Processor
  • 6-Quart Instant Pot (optional)
  • Baking Dish

For this recipe, you can either make it in an instant pot (something I highly recommend getting if you want to streamline the cooking process for a whole bunch of recipes), or you can make it just as well in a baking dish in the oven.


Here are the basic details that you need to know in order to make this mash: 

  • Prep Time: 5 Minutes
  • Cook Time: 25 Minutes
  • Total Time: 30 Minutes
  • Yield: This recipe should serve as 4 side dishes
  • Calories: 127 Calories per serving


Without further ado, here is the recipe for this incredible creamy cauliflower mash (see also “15 Best Paleo Cauliflower Recipes To Try Today“).

Once you’ve mastered this, you’ll be able to start experimenting with it and adding it to different foods. I’ll provide you with a few more suggestions below the recipe. 

What You’ll Need

  • 16 oz Fresh or Frozen Cauliflower Florets
  • 1 tbs Melted Butter
  • 3 tbs Sour Cream
  • ½ cup Shredded Cheese
  • 2 tbs Cooked Bacon Bits
  • 1-2 Finely Chopped Green Onions
  • Salt & Pepper to Taste


  1. Preheat your oven to 400F
  2. Put your cauliflower in the steamer and bring to a boil. Cook until the cauliflower is tender, which should take about 10 minutes. If you don’t have a steamer, you can add the cauliflower to a saucepan and boil it. Or, you can cook it in a microwave.
  3. Drain and pat dry your cauliflower then transfer it to a food processor along with the melted butter, sour cream, salt and pepper. Blend until smooth.
  4. Transfer the cauliflower into your baking dish, add the cheese and bacon over the top. Roast until the cheese is melted and golden brown all over. This should take about 10-15 minutes.
    If you’re using an instant pot (see also “10 Superb Keto Instant Pot Recipes Everyone Will Love!“), transfer it into this instead and cook it for a few minutes until golden brown and melted.
  5. Garnish with green onions and serve immediately.

And that’s it! This recipe should only take you half an hour, less if you’re using an instant pot.

Serve with pretty much anything, you’ll definitely want to start having this mash with meals you never even considered having mash with before once you try it. 

Other Ways To Serve This Mash

Like I said, this is a very versatile mash and can be enjoyed in a wide variety of ways. For example, you could try these broccoli and cauliflower nuggets, which are perfect for snacking, or for sneaking more veg into your children’s meals. 

What about a baked garlic cauliflower mash with cheese crust? Served in individual pots, this crunchy cauliflower bake makes use of the delicious mash you’ve just mastered to create a perfect side dish. 

Final Thoughts

Whatever reason you’re going low-carb, this dish is an absolute lifesaver when it comes to quick side dishes you can make that the whole family will love.

Try experimenting with other things to load this mash up with, maybe different cheeses? Whatever makes your heart happy.

Justin Roberts