Mashed potatoes is one of my favorite dinner dishes. So I decided to make a traditional recipe into something a bit more wholesome. You won’t regret making this loaded cauliflower mash.
Still Creamy and all the Nutrients. This low carb alternative to mashed potatoes is a huge hit at our home. Our kids eat cauliflower and love mashed potatoes and cauliflower so this was a perfect marriage This is how the loaded mashed cauliflower recipe came to life.
Potatoes have a ton of carbohydrates. This mashed cauliflower potatoes recipe is such a great alternative to its cousin mashed potato.
Why You’ll Love This Recipe Cauliflower Mashed Potatoes Recipe
- Low Carb – Depending on what school of keto you believe in, this could be considered keto! The only reason is some folks consider greek yogurt keto while some do not. I’m not well versed in this, but I can confirm this is less carboyhydrates than regular mashed potatoes.
- Veggie Packed – Cauliflower is high in vitamin C and vitamin K. It’s a also a great source of fiber!
How to make Frozen Cauliflower Mashed Potatoes
Start by cooking your cauliflower until soft and tender, according to bag instructions. There are plenty of riced cauliflower or steamable microwave options out there to make it easier. Depending on the brand some microwavable riced cauliflower is extremely wet. Use a paper towel to remove some moisture. It’s important to have a well drained cauliflower base to make this extra fluffly.
Next, you need to blend it. The best part about this step is you can make it In a food processor, blender or with an immersion blender. Just combine the cauliflower, melted butter and Greek yogurt together until smooth.
Next, add the parmesan cheese and spices. You may also add some garlic powder if desired. Puree until smooth.
Next, feel free to add bacon, butter, or garnish with green onion. Reheat if needed and garnish if desired. Serve warm.
Here’s a pro tip for you: Use bagged cauliflower. Most are easy to cook and skips the cooking step. If you don’t have access to these convenient bags, just steam your cauliflower until cook.
I mean look at this creaminess! Serve as a side dish or sometimes we serve it for lunch paired with some easy rotisserie chicken. This is also a perfect side dish for Thanksgiving. Many folks are on specific low carb diets and this is a wonderful option to offer.
- Use store-bought bagged cauliflower. The riced cauliflower varieties that you can microwave saves so much time.
- Add more greek yogurt for a thicker mashed potato.
- No blender or processor? A potato masher would probably do the trick, although I do suggest an appliance for ultimate smoothness and creaminess.
- Want to make this into a cauliflower casserole? Just place it in a casserole dish, add cheddar cheese and bacon on top then broil!
- Reduce saturated fat and use low fat greek yogurt for an even healthier experience.
- If you’re looking to add more fat, you can sub greek yogurt with sour cream or cream cheese.
- Can you freeze these?
- This recipe is best fresh. There are no preservatives in the recipe and it won’t be as good reheated. If you would really like to freeze this, replace yogurt with cream cheese, although to be honest, you’ll need to test it for substitute measurements.
- How long will this keep in the refrigerator?
- You can happily keep it in the fridge for 3 days. Reheat in the microwave safe bowl.
- How do you thicken up cauliflower mashed potatoes?
- Remove all the moisture! It’s important you remove the moisture to allow it to thicken up during mixing.
- My cauliflower mash is too wet, how do I fix it?
- The easiest fix is to add some more cauliflower to thicken it up. You may also bake a potato and add it the dish.
- Is cauliflower better for you than potatoes?
- Potatoes has its own great nutrients, however on a side by side comparison, cauliflower has less calories, lower carbs. Potatoes have less sodium and more potassium however.
I mean check out this mashed potato alternative! It’s creamy, vitamin packed and guilt free. Give this recipe a try tonight!
The latter may be a great introduction for picky eaters since it is still your traditional mashed potato dish with added veggies.
Loaded Cauliflower Mash
This is a low carb, keto alternative to the traditional mashed potatoes dish without sacrificing the creaminess.
- 16 oz Frozen Cauliflower or 1 medium Head, cooked
- 1/3 cup plain Greek Yogurt
- 2 Tb Butter
- 1 tsp Garlic Powder
- ¼ cup Parmesan Cheese shredded
- ½ tsp Salt
- ¼ tsp Pepper
- 1 tsp Mixed Dried Herbs
- Optional Garnish- Cheese Bacon, Herbs, Butter, Sour Cream
Start by cooking your cauliflower until soft and tender, according to bag instructions. Remove excess moisture if needed.
In a food processer, blender or with an immersion blender, blend the cauliflower, melted butter and Greek yogurt together.
Now add parmesan cheese and spices. Puree until smooth.
Reheat if needed and garnish if desired. Serve warm.
Can be refrigerated for up to 3-5 days