Healthy Cheesy Mashed Cauliflower Recipe

As we learn more about obesity and how the foods we eat impact our bodies, we are beginning to find healthier alternatives to the food we love. Mashed potatoes are a timeless household favourite, but can be detrimental to your weight and health.

This Healthy Cheesy Mashed Cauliflower recipe is a great low-carb recipe and substitute for the traditional mashed potatoes. In fact, I think it tastes better too and is the best cauliflower mash recipe I’ve tried. 

It's Keto Friendly

If you are following the Keto diet, this is the perfect recipe to add to your list. With Keto, you are looking for low carb options. While you look for low carbs, you are looking for high fat. This recipe uses cheese, heavy cream and butter which is all high in fat.

Cauliflower is a low carb vegetable that can almost be counted as no carbs after you take the fiber into account. Therefore, this substitute for mashed potatoes is perfect for those on a keto diet plan. If you are looking for other low carb options, check out our other recipes below. 

If you love Cauliflower then why not try this simple Cauliflower Steaks recipe or try using purple cauliflower to make purple cauliflower mash!

Instant Pot Cauliflower Mash

If you’re wanting to make this recipe super fast then you may want to cook the cauliflower in the Instant pot. I tested this recipe cooking the cauliflower both on the stove and in the Instant Pot. The Instant Pot was the winner in my book. It cooked the cauliflower faster from start to finish (including the heat up time, the actual 3-minute cooking time, and the fast pressure release time) and it was softer after cooking. But the stovetop method is still great for those who don’t have an IP.

I do recommend using an immersion blender. It does the best job of pureeing the cauliflower without having to transfer it to a food processor. But, I do include instructions for either method of pureeing.

🥚Ingredients for Keto Mashed Cauliflower

• 2 heads of fresh cauliflower
• Water for cooking
• ½ cup heavy cream
• 1 stick of butter, cubed (½ cup) 
• ½ teaspoon garlic powder (optional)
• 1 teaspoon salt
• Black pepper to taste
• 1 cup shredded cheddar jack cheese (or cheddar cheese blend of choice)
• Fresh chives for garnish, chopped (optional)

🌈 Substitutions and Variations

• Dairy-free twist: Use plant-based butter and coconut cream instead of heavy cream.
• Flavor boost: Add roasted garlic or sautéed onions for extra savory flavor.
• Cheese swap: Try mozzarella or Parmesan instead of cheddar jack for a different cheesy vibe.

🔪How to Make Mashed Cauliflower

First, Preheat the oven to 350 degrees Fahrenheit.

Second, Cut the cauliflower away from the core and discard the core. Roughly chop the cauliflower florets into bite-size chunks.

If using an Instant Pot: Add 1 cup of water to the Instant Pot along with the chopped cauliflower. Close the lid and set the valve to sealing. Set to pressure cook for 3 minutes. When the 3-minute cook time is finished, turn the valve to quick release. Once all of the pressure is released, open the Instant Pot and pour the cauliflower into a colander to drain off any excess water.

Then, If using the stovetop to cook the cauliflower: Place the cauliflower in a large pot and cover with water. Cover the pot with a lid and bring to a boil over medium-high heat. Reduce the heat to medium and simmer covered for 15 minutes, or until the cauliflower is very tender. Pour the cauliflower into a colander to drain.

Next, Pour the hot cauliflower into a large bowl and add the butter, heavy cream, garlic powder, salt, and pepper to taste. 

Use an immersion blender to puree the cauliflower until smooth, or transfer to a food processor to puree.

Pour half of the cauliflower into a 9×12 glass casserole dish. Sprinkle with half of the shredded cheese. 

Top with the remaining cauliflower, then sprinkle with the rest of the cheese.

Then, Bake the mashed cauliflower for 25-30 minutes at 350 degrees until the cheese is melted and the cauliflower is bubbling around the edges.

Finally, Serve hot with fresh chives if desired.

💭 FAQs

Healthy Cheesy Baked Mashed Cauliflower

Angela Milnes

This healthy and tasty mashed cauliflower recipe is easy to cook and comes out amazing every time!

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 55 minutes mins

Total Time 1 hour hr 10 minutes mins

Course Easy Recipes

Cuisine Family Meal

Servings 8 Servings

Calories 246 kcal

Ingredients

  

1x2x3x

• ▢ 2 Cauliflowers
• ▢ Water
• ▢ ½ Cup Butter Cubed
• ▢ ½ Cup Heavy Cream
• ▢ ½ teaspoon Garlic Powder Optional
• ▢ 1 teaspoon Salt
• ▢ ¼ teaspoon Black pepper
• ▢ 1 Cup Cheddar Jack Cheese Shredded
• ▢ Chives Chopped, For Garnish

Instructions

 

• Preheat the oven to 350 degrees Fahrenheit.
• Cut the cauliflower away from the core and discard the core. Roughly chop the cauliflower florets into bite-size chunks.
• If using an Instant Pot: Add 1 cup of water to the Instant Pot along with the chopped cauliflower. Close the lid and set the valve to sealing. Set to pressure cook for 3 minutes. When the 3-minute cook time is finished, turn the valve to quick release. Once all of the pressure is released, open the Instant Pot and pour the cauliflower into a colander to drain off any excess water.
• If using the stovetop to cook the cauliflower: Place the cauliflower in a large pot and cover with water. Cover the pot with a lid and bring to a boil over medium-high heat. Reduce the heat to medium and simmer covered for 15 minutes, or until the cauliflower is very tender. Pour the cauliflower into a colander to drain.
• Pour the hot cauliflower into a large bowl and add the butter, heavy cream, garlic powder, salt, and pepper to taste. Use an immersion blender to puree the cauliflower until smooth, or transfer to a food processor to puree.
• Pour half of the cauliflower into a 9x12 glass casserole dish. Sprinkle with half of the shredded cheese. Top with the remaining cauliflower, then sprinkle with the rest of the cheese.
• Bake the mashed cauliflower for 25-30 minutes at 350 degrees until the cheese is melted and the cauliflower is bubbling around the edges.
• Serve hot with fresh chives if desired.

Notes

Steam two heads of cauliflower florets until tender, about 10–15 minutes.

Mash the cauliflower until smooth and mix in half a cup of heavy cream, butter, garlic powder, salt, and pepper.

Stir in one cup of shredded cheddar jack cheese until melted and garnish with chopped chives.

Nutrition

Serving: 1gCalories: 246kcalCarbohydrates: 8gProtein: 7gFat: 22gSaturated Fat: 14gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.5gCholesterol: 61mgSodium: 594mgPotassium: 461mgFiber: 3gSugar: 3gVitamin A: 715IUVitamin C: 69mgCalcium: 145mgIron: 1mg

Print Recipe Pin Recipe

Tried this recipe?Let us know how it was!

You may also enjoy the following keto friendly posts:

• Instant Pot Keto Tomato Bites
• Baked Spaghetti Squash