Cauliflower Mash

This one is not to miss. We're telling you, it's absolutely delicious. In fact, it is better than regular mashed potato. Creamy, buttery, Cauliflower mash is an excellent substitute for mashed potato, if you're on a keto diet. In fact, it is much faster to prepare and the taste is also great. But what makes cauliflower a great option other than its low carb content? Well, the answer lies in its other health benefits and nutritional value.

Cauliflower is packed with great nutrients including protein and vitamins. It is also rich in fibre which is great for digestion. While you get the needed nutrient on the inside, cauliflower also helps the skin against inflammation. Research has also shown that it is great in preventing heart diseases and cancer. Now that is truly wonderful.

Apart from being a vegetable with many great benefits, it is also easy to prepare. Much easier and faster than potato as earlier stated. The ingredients needed to change it from simple vegetables to great mash meals of excellent taste are easy to get.



COOK TIME: 15min



  • 1 head Cauliflower cut into florets
  • 1 tbsp olive oil
  • I clove garlic (optional)
  • ¼ cup grated parmesan cheese
  • 1 tbsp cream cheese
  • ½ tsp kosher salt
  • ½ tsp black pepper



  1. Boil a large pot of water.
  2. Add cauliflower (florets) to boiling water for 10 min or steam for 15min.
  3. Remove and drain florets to remove excess water.
  4. Return to the empty pot and mash smoothly.
  5. Add the ingredients including parmesan cheese, cream cheese, salt and pepper, and others.
  6. Mash and mix thoroughly.


Nutritional Value

(Per Serving)

  • Net Carbs – 8g
  • Fat – 6g
  • Protein – 5g
  • Calories - 110kcal