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Low Carbohydrate Faux Mashed Potatoes

Low Carbohydrate Faux Mashed Potatoes
August 6, 2009 Patrick Nemechek, D.O.

The title of this article should really be mashed cauliflower but how good would that sound?

I’ve recently tired this recipe that was suggested by one of my patients and found it an excellent side dish that has almost no carbohyrates what-so-ever.Ā  I won’t go as far as saying it tastes just like mashed potatoes but its prettty close, has its own unique, slightly sweet taste and tastes great as a side with lean pork loin or baked salmon.

Whipped Cauliflower

Servings: 4


  1. 1 Head of Cauliflower
  2. Butter
  3. Cream
  4. Salt and Pepper
  5. Herb Seasonings (I used a little Dill, use what ever you prefer).


  1. Trim the Cauliflower into medium size chunks, and steam in a colander till tender.
  2. Place cooked cauliflower in food processor and turn on.Ā  (Mine has only 1 setting called blend so I don’t think it matter too much what you set yours on. )Ā  Blend until fairly creamy.
  3. While blending, add about 2-3 tablespoons of butter, about a 1/2 cup of cream, your seasonings and salt and pepper.
  4. You should only need to blend for about 3-5 minutes to get the Cauliflower fairly smooth.
  5. Serve.


  1. Instead of using Herb seasoning, make a gravy from the Pork Loin drippings and pour some over the blended Cauliflower.

To some of you, this may sound pretty bland but it is surprisingly light, has its own pleasant taste (especially if you get creative with the seasonings).Ā  Its a definite ‘keeper’ at my house.

1 Comment

  1. Keri 11 years ago

    I do mashed cauliflower frequently – here is a tip:
    After cooking the cauli, drain it REALLY well. I also press it dry with paper towels or a clean dish towel to get every drop of the extra moisture out. This keeps it from being too soupy.

    A well seasoned (not too wet) recipe of mashed cauli makes a great topping for a shepherds pie type casserole.

    Sometimes, I will add “stir ins” to the mashed cauli then put it in a lightly greased baking dish and bake it. Our favorites:

    1. Carmelized onions and swiss or parmesan cheese. Slice up 2-3 white or yellow onions and slowly cook in a saute pan with a splash of olive oil or butter until nicely browned. Add a splash of white wine and coarse ground black pepper to the onions once they are brown and cook just long enough to evaporate liquid. Blend onion mixture and cheese of choice with mashed cauli and bake until nice and hot. The wine cuts the sweetness of the cauliflower and onions nicely. A sprinkle of parmesan on the top before baking will develop a nice brown crust on the top. Yum!

    2. Use sour cream instead of heavy cream and then gently stir in some crumbled cooked bacon (use the real bacon pieces found near the salad dressing to save time), sliced green onions and shredded sharp cheddar. Bake until hot and melted. Mmmmm….loaded baked potato!

    The variations are endless. šŸ™‚

    For a nice substitute for mashed cauli, try shredding it (raw) in your food processor and using it like rice. Saute with soy sauce, green onion, egg, etc for fried “rice”, or just saute or steam with preferred seasonings for a low carb base for dishes you’d normally serve with rice. Also great for stuffed peppers!

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