Creamy Cauliflower Mash (Easy Low-Carb Potato Substitute)
- Katie Bateman
- 3 days ago
- 2 min read
Better for you swaps for your favourite recipes.
I’m a little obsessed with this creamy cauliflower mash as my go-to low-carb substitute for the usual starchy sides. It's versatile, easy to make, and the perfect blank canvas for herbs, spices, or whatever flavours you feel like experimenting with. (Once you nail the basic recipe, you can get as creative as you like!)
Not only does cauliflower mash tick all the comfort food boxes, but it’s also naturally low in carbs and high in fibre—meaning it helps keep blood sugar stable, supports digestion, and leaves you feeling fuller for longer. Plus, it’s packed with vitamins, minerals, and antioxidants. Basically, this recipe is a win-win-win for taste, health, and simplicity.
Method
Why You’ll Love This Creamy Cauliflower Mash Recipe.
Low-carb & blood sugar friendly – Cauliflower mash is a smart swap for traditional mashed potatoes, making it perfect if you’re looking to manage carbs or keep blood sugar steady.
High in fibre – Supports healthy digestion, keeps things moving smoothly, and helps you feel fuller for longer.
Nutrient-dense – Packed with vitamins C and K, folate, and antioxidants to support immunity, bone health, and glowing skin.
Gut-friendly – Cauliflower is a cruciferous veggie rich in prebiotics, which help feed the good bacteria in your gut.
Weight management made easy – Fewer calories than potato mash but still creamy, comforting, and satisfying.
Versatile & delicious – A healthy side dish you can season with garlic, herbs, cheese, or spices to suit any meal.
Ingredients
1 Head cauliflower
Butter
1 tbsp Garlic powder or 3 garlic cloves
Salt and pepper
¼ cup Milk of choice
Optional: Nutritional yeast or Parmesan cheese to taste.
Method
Prep time: 10 minutes
Cooking Time: 20 minutes
Serves 6
Step One: Cut the Cauliflower into chunks
Step Two: Place the steamer insert into a saucepan and bring water to a boil. Place the cauliflower into the steamer basket, cover with a lid and steam until completely cooked through. (Roughly 15-20 minutes)
Step Three: In a large bowl, add butter, garlic, and any other herbs or spices you want
Step Four: Once the cauliflower is cooked, add it to the bowl with the flavour mixture. Add milk, and cheese or nutritional yeast and mash it all together with a stick blender, hand masher or by transferring to a blender.
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