These Cauliflower Keto Mashed Potatoes are seasoned just right and are a breeze to make. Make them with or without butter for a light and fluffy keto mashed potato alternative side dish (aka fauxtatoes) that works for both vegans non-vegans alike!
Mashed potatoes are the quintessential comfort food--fluffy warm goodness with milk and sometimes sour cream mixed in, topped with melted butter....mmmmmm....But for people avoiding dairy or carbs, they're not very comforting.
Now, thankfully, the ever adaptable amazingly flexible cauliflower has come to the rescue, and all vegan, dairy-free, keto, and low-carbers can find great comfort in cauliflower mashed potatoes, otherwise known as fauxtatoes.
If you’re looking for a lower carb side dish for the Holidays, or if you just want to try something a bit off the beaten mashed potato path, I highly recommend you try these cauliflower mashed potatoes.
This recipe is dairy-free, paleo friendly, and loaded with delicious garlic flavor and a vegan twist of "cheesy nutty" nutritional yeast. You only need 5 ingredients, and if you're vegan, there's no need to buy anything super pricey like vegan cream cheese or vegan sour cream.
PLUS, they're sooo good for you!
Is mashed cauliflower healthier than mashed potatoes?
If you're looking at reducing calories and carbs while boosting nutrition, there really is no comparison.
Cauliflower is basically a nutritional superpower. It has one fifth the carbs and calories of potatoes, and a much lower glycemic index too--mashed potatoes are around 87, while cauliflower is between 5 and 15.
Cauliflower is also loaded with antioxidants and fiber and phytonutrients. What's not to love?
Does cauliflower really taste like mashed potatoes?
Yes, for sure, if you ask me! In fact, our youngest has often said that he thinks that cauli mashed potatoes taste even BETTER than mashed potatoes. And that's saying something because he REALLY loves mashed potatoes.
Personally, part of why I think they taste better is because I can eat MORE of them and not feel terrible / bloated later, and they are lighter, but I truly LOVE the taste.
How to Make Fauxtatoes
1 large head of cauliflower (about 570 grams) cut into florets
2-5 Tablespoons of coconut milk or other non-dairy milk
1/4 cup (about 50 grams) butter
2-3 Tablespoon nutritional yeast
1 teaspoon garlic powder
salt and pepper to taste
parsley for garnish
Place cauliflower florets and about 1 cup of water in a large pot.
Heat and steam cook until tender, 10 minutes or until fork tender.
Remove and drain.
Place the ingredients into a food processor or blender.
Blend until smooth.
Garnish with parsley and pepper if desired.
Of course you can serve these keto mashed potatoes any time of year, but they're particularly nice for Thanksgiving, Christmas, and Easter.
Time Saving Tip: If you're short on time, use the same weight of cauliflower rice instead of fresh cauliflower. You could use frozen florets as well, but the texture won't be nearly as nice as with fresh cauliflower or cauliflower rice.
Steaming vs Boiling: I recommend steaming the florets rather than boiling. Either will work, but steaming retains more nutrition.
Special Diet Options
Vegan: Use coconut oil or avocado oil or a vegan butter alternative.
Milk Options: Any kind will work but coconut milk is more creamy than most and works great. Cashew milk is also creamy, but the flavor is a bit different. Of course you can use regular milk as well.
Creamy and Fluffy Cauliflower Mashed Potatoes
- Place cauliflower florets and about 1 cup of water in a large pot.
- Heat water to boiling and steam until tender, 10 minutes or until fork tender.
- Remove and drain.
- Place all ingredients into a food processor or blender.
- Blend or process until smooth.
- Adjust seasonings if needed.
- Garnish with parsley and pepper if desired.
Nutritional information is provided as a courtesy and is merely an approximation. Optional ingredients are not included and when there is an alternative, the primary ingredient is typically used. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts since they have been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
I can't wait to hear what you think about these mashed fauxtatoes, especially if you've never had them before!