Cauliflower Pureé

Mashed cauliflower (low carb version)

Use cauliflower instead of potatoes for this low-carb and low-calorie comfort food. Adjust this recipe to follow your favourite mashed potato recipe, or follow my suggestions below. (Just substitute puréed cauliflower for potatoes and you can’t go wrong.) You’ll need a hand blender or food processor to make the purée. (I use a baby food maker.) This recipe is for the low-carb version of cauliflower mashed potatoes. You can turn it into a low-fat dish by replacing the heavy cream with skim milk and eliminating the butter. Being on a low-carbohydrate diet does not mean you need to give up all of your comfort foods!

Tip: make this dish up ahead of time and let it stay warm in a slow cooker while you cook the rest of dinner.

If you like this recipe you may also want to try cauliflower rice, which uses cauliflower as a low-carb and low-calorie substitute for rice.


  • 1 head cauliflower
  • ¼- ½ cup heavy cream, for blending
  • 2 tsp garlic salt


  • Cut the cauliflower into pieces and steam for 10-15 minutes, until tender.
  • Using a food processor or blender, purée the cauliflower, adding heavy cream as needed, until it is very smooth.
  • Stir in garlic salt.
  • Serve with butter and pepper.
Cauliflower pureé Serves 4
Calories 87
Total Fat 5.8g
Total Carbohydrate 7.9g
   Dietary Fibre 3.6g
   Sugars 0.0g
Protein 3.2g