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Healthy Keto Cauliflower Mashed Potatoes

Cauliflower Mashed Potatoes

  • Author:
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stove
  • Cuisine: American
  • Diet: Vegetarian


Healthy vegetable mashed potatoes made with cauliflower.


  • 1 cauliflower
  • 12 garlic cloves
  • 23 Tbsp ghee
  • 1/4 tsp white pepper
  • 1/2 tsp sea salt, plus more to taste
  • 1/2 cup cooking water


  1. Rough chop cauliflower and add to a medium pot. Fill with water, covering cauliflower. Bring to a boil, then down to a simmer. Cook until cauliflower is soft.
  2. Drain cauliflower, being sure to poor 1-2 cups of the water into a measuring cup to use for the next steps.
  3. To your high speed blender, add 1/4 cup of cooking water, cauliflower, garlic, ghee, white pepper and sea salt. Blend till smooth. Add additional water as needed to create the consistency you desire. Taste test and add additional salt as necessary.
  4. Serve immediately or reserve for meal prep.


You will need a Vitamin, high speed blender or food processor, such as a Cuisinart to make this recipe.

Remember to reserve 1 cup of the cooking water after boiling the cauliflower. You need it to make the mash in place of using milk and cream.

Use any color cauliflower you desire.

Use a small or medium sized cauliflower. For large cauliflowers, double the amount of ghee when making this recipe.

Keywords: cauliflower mashed potatoes, vegetable mashed potatoes, healthy mashed potatoes