The Low Carb Jumpstart

Cauliflower Mash

Carbs: 7g

A low-carb alternative for mashed potatoes! Great for holidays dinners and to round out your 4-part plate.


3 mins


7 mins




  • 2 16 oz bag
    riced cauliflower OR 1 large head fresh cauliflower--finely chopped
  • 2 tbsp
  • 1 tbsp
    cream cheese
  • 1.5 tbsp
    plain greek yogurt (optional--instead of cream cheese)
  • 1/4 cup
    grated parmesan cheese (optional)
  • 1 tsp
    salt (can use non-salt seasoning blend instead)
     Available at Dollar Stores
  • 1/2 tsp
    ground black pepper
     Available at Dollar Stores
  • 1 tsp
    garlic powder (optional)
     Available at many Dollar Stores
  • 1/2-1 tsp
    non-salt seasoning blend optional)
     Available at many Dollar Stores


  1. If using frozen riced cauliflower, use instructions on the bag to steam in the microwave.

  2. Pour cooked cauliflower into mixing bowl. There may be excess steam water in the bag, which may make your mash watery. Try to pour in the cooked cauliflower with a spoon and dispose of excess steam water.

  3. Add butter, and your creamy dairy (like cream cheese, grated parmesan, or plain greek yogurt) and spices like salt, pepper, garlic powder (optional), non-salt seasoning blend (optional)

  4. Using the back of a big spoon, an immersion blender, or hand blender, mash together the ingredients.

  5. Microwave for an additional 30-60 seconds to fully melt cheeses with your mash.