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Home » Recipes » Roasted Cauliflower Mash (Low-Carb)

Christel OerumBy Christel Oerum on March 28, 2019, Updated April 25, 2020
Recipes

Roasted Cauliflower Mash (Low-Carb)

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Roasted cauliflower mash
Roasted Cauliflower Mash

This easy roasted cauliflower mash is creamy, delicious, and guaranteed to satisfy your craving for mashed potatoes. It’s a perfect low-carb side with no potato peeling required!

Roasted Cauliflower Mash in a bowl with chives and a pad of butter on top

You won’t be missing mashed potatoes after trying this low-carb roasted cauliflower mash!

It’s amazing how the right ingredients and herbs can transform humble cauliflower into a dish that tastes just like regular mashed potatoes. It’s smooth, buttery, creamy, and a perfect alternative to the traditional comfort food.

It’s easier to make, too! Less prep time and no potato peeling required.

This delicious vegetable side is so simple to make and so tasty, you may find yourself coming back to it again and again!

How to make low-carb roasted cauliflower mash

This amazing alternative to the traditional comfort food comes together in just a few simple steps.

Step 1: Preheat your oven to 350F (180°C).

Step 2: Chop the cauliflower into florets.

Raw ingredients for the cauliflower mash

Step 3: Add the cauliflower florets to a large baking tray. Drizzle with olive oil, then use your hands to rub into the cauliflower. Finally, sprinkle on the oregano and mix everything together.

Raw cauliflower florets on a baking tray coated with olive oil and herbs

Step 4: Bake for 25 – 30 minutes, rotating halfway through. The cauliflower should just be starting to brown when it’s done. 

Roasted cauliflower florets on a baking tray

Step 5: Transfer the roasted cauliflower to a food processor along with the butter, garlic, sour cream, and salt and pepper to taste. 

Ingredients for the cauliflower mash in food processor

Step 6: Process the mixture for 2 – 4 minutes until smooth and creamy. If necessary, stop the processor halfway through to scrape down the sides. If the mixture seems too thick, add more sour cream.

Processed cauliflower mash in a food processor

Step 7: Transfer to a bowl. Garnish with some butter, chives and chili flakes if desired and serve. 

How easy was that? No peeling and boiling potatoes or mashing by hand. Just roast the cauliflower, throw everything in the food processor, and serve!

Other ways to prepare your cauliflower mash

Don’t have a food processor? No problem! You can still make this recipe using either an immersion blender or a hand potato masher. The immersion blender will achieve the same smooth texture as a food processor while the hand masher will give you a more textured mash.

If you don’t want to roast the cauliflower, you could boil it for 15 minutes or steam it for 10 minutes instead. You’ll omit the olive oil and then add the oregano when you add the rest of the ingredients to the food processor.

Want to make the whole process even easier? Buy precut cauliflower florets to save yourself a step! 

However, I do recommend using fresh cauliflower rather than frozen. Frozen cauliflower will release more water and can make the mash too wet.

Choosing spices and garnishes

Cauliflower is an amazing vegetable because it can take on a lot of other flavors. This means that there are endless ways to spice up your mash!

I love to garnish mine with chives, red pepper flakes, and more butter. Some other ingredients to consider adding are cheese, garlic salt, or bacon bits. You could also add all 3 for a hearty bowl of loaded cauliflower mash!

Don’t be afraid to get creative and discover new flavor combinations for this dish.

Closeup of cauliflower mash served with garnishes

Storage

Leftovers can be stored in an airtight container in the refrigerator for 3-4 days.

I recommend reheating in the microwave or in a small pot on the stove. If the mixture seems to be drying out, stir in a bit more sour cream to make it creamy again.

Other low-carb cauliflower recipes 

Cauliflower is an amazing ingredient for replacing starches, making creamy sauces or soups, and more! Here are some of the best uses for this versatile vegetable:

  • Vegan Cauliflower Pizza with Basil Pesto
  • Chicken Cauliflower Casserole
  • Low-Carb Cauliflower Oatmeal

You can also check out this roundup of my favorite low-carb cauliflower recipes for even more inspiration!

When you’ve tried this dish, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

Recipe Card

Low-carb Roasted Cauliflower Mash

This easy Roasted Cauliflower Mash is creamy, delicious, and guaranteed to satisfy your craving for mashed potatoes. It's a perfect low-carb side with no potato peeling required!
Prep Time:10 minutes
Cook Time:30 minutes
Total Time:40 minutes
Author:Christel Oerum
Servings:4 servings
4.67 from 6 votes
Review Print

Ingredients

  • 30 oz large head cauliflower cut into florets
  • 2 tbsp. olive oil
  • 1 tsp oregano
  • 3 tbsp. unsalted butter
  • 1 tbsp. minced garlic
  • 3 tbsp. sour cream
  • Salt and black pepper to taste
US Customary – Metric

Instructions

  • Preheat your oven to 350F (180°C).
  • Chop the cauliflower into florets.
  • Add the cauliflower florets to a large baking tray. Drizzle with olive oil, then use your hands to rub into the cauliflower. Finally, sprinkle on the oregano and mix everything together.
  • Bake for 25 – 30 minutes, rotating halfway through. The cauliflower should just be starting to brown when it’s done.
  • Transfer the roasted cauliflower to a food processor along with the butter, garlic, sour cream, and salt and pepper to taste.
  • Process the mixture for 2 – 4 minutes until smooth and creamy. If necessary, stop the processor halfway through to scrape down the sides. If mixture seems too thick, add more sour cream.
  • Transfer to a bowl. Garnish with some butter, chives and chili flakes if desired and serve.

Recipe Notes

This recipe is for 4 servings of cauliflower mash. 
If you don’t have a food processor, you can use an immersion blender or hand masher.
Instead of roasting the cauliflower, you could also boil for 15 minutes or steam for 10. Omit the olive oil and add the oregano when you combine all the ingredients.
I recommend using fresh cauliflower instead of frozen so the mash doesn’t turn out too wet.
Cauliflower mash can be stored in the refrigerator in an airtight container for 3-4 days.
If mixture becomes dry while reheating, add a little more sour cream until it becomes creamy again.

Nutrition Info Per Serving

Nutrition Facts
Low-carb Roasted Cauliflower Mash
Amount Per Serving
Calories 188 Calories from Fat 131
% Daily Value*
Fat 14.5g22%
Saturated Fat 7.4g37%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5.4g
Cholesterol 27.6mg9%
Sodium 121.8mg5%
Potassium 670mg19%
Carbohydrates 12.8g4%
Fiber 5.5g22%
Sugar 5.2g6%
Protein 4.7g9%
Vitamin A 375IU8%
Vitamin C 135.7mg164%
Calcium 66mg7%
Iron 1.1mg6%
Net carbs 7.3g
* Percent Daily Values are based on a 2000 calorie diet.
Course: Side Dish
Cuisine: American
Keyword: cauiflower mashed potatoes, mashed cauliflower, Roasted Cauliflower Mash
Did you make this recipe?Click here to leave a comment & star rating!
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Categories: Recipes Tags: Gluten Free, 30 min or less, Side dishes

Christel Oerum

About Christel Oerum

Christel is the founder of Diabetes Strong. She is a Certified Personal Trainer specializing in diabetes. As someone living with type 1 diabetes, Christel is particularly passionate about helping others with diabetes live active healthy lives. She’s a diabetes advocate, public speaker, and author of the popular diabetes book Fit With Diabetes.

View all posts by Christel Oerum

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