Go Back
+ servings

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!
Course Side Dish
Cuisine American
Keyword cauiflower mashed potatoes, mashed cauliflower, Roasted Cauliflower Mash
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 servings
Calories 188kcal


  • 30 oz large head cauliflower cut into florets
  • 2 tablespoon olive oil
  • 1 teaspoon oregano
  • 3 tablespoon unsalted butter
  • 1 tablespoon minced garlic
  • 3 tablespoon sour cream
  • Salt and black pepper to taste


  • 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.


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.


Calories: 188kcal | Carbohydrates: 12.8g | Protein: 4.7g | Fat: 14.5g | Saturated Fat: 7.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5.4g | Trans Fat: 0g | Cholesterol: 27.6mg | Sodium: 121.8mg | Potassium: 670mg | Fiber: 5.5g | Sugar: 5.2g | Vitamin A: 375IU | Vitamin C: 135.7mg | Calcium: 66mg | Iron: 1.1mg | Net carbs: 7.3g