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Low carb Mash with butter and roasemary
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Roasted Cauliflower Mash - A Low Carb Mash

A simple low carb recipe for mashed cauliflower that actually tastes good! Stop making watery flavourless low carb mash and next holiday make this roasted low carb mash instead!
Prep Time15 mins
Cook Time50 mins
Course: Side Dish
Cuisine: Canadian
Keyword: low carb mash, low carb side dish, Mash Caulilflower, Thanksgiving sides
Servings: 5 servings
Calories: 200kcal


  • Baking sheet
  • Knife and Cutting Board
  • Large Pot
  • Immersion Blender


  • 1 large Cauliflower
  • 2 tablespoons Oil/butter/ghee
  • ¼ cup Cream cheese
  • cup Butter
  • Salt & pepper


Oven Roasting The Cauliflower

  • Start by cleaning the cauliflower and breaking it into florets. Spread it out on the foil lined baking sheet, drizzle with oil, and season liberally with salt and pepper. Use your hands to toss the florets making sure to coat the entire surface with the oil and seasonings. Feel free to toss in other flavours here such as garlic powder, cayenne, or other herbs and spices
  • Bake at 375°F [190°C] for 30-40 minutes, or until the outer parts of the florets are golden brown and starting to crisp

Mashing/Whipping The Cauliflower

  • Remove the cauliflower from the oven and transfer to a large pot. The pot should fit the cauliflower well. Not so small it’s almost spilling out, but not so large it barely covers the bottom. Both cases will make it tough to whip/mash the cauliflower
  • Heat the cauliflower on the stove over medium-low heat and add cubed cream cheese and butter. Allow the cheese and butter a moment to soften from the heat and then begin to breakdown the large florets with an immersion blender. Continue to whip for several minutes until you are at your desired consistency
  • Serve with butter, herbs, and enjoy!


Tip: If you would like to make a roasted garlic mashed cauliflower, wrap whole unpeeled cloves of garlic in some foil with olive oil, salt, and pepper and roast in the oven alongside the cauliflower.
Getting the Right Consistency: 
Too thin and watery: Continue to simmer over low heat until you are satisfied. Keep the heat low and stir continuously. Otherwise kind of violent bubbles start to spatter everywhere.

Too thick and viscous: Add more butter or even a few tablespoons of heavy whipping cream and give it a few more pulses with the immersion blender

The guide you need to making a low carb mashed cauliflower that actually tastes good! Click To Tweet


Calories: 200kcal | Carbohydrates: 10.3g | Protein: 4.7g | Fat: 16g | Sodium: 430mg | Potassium: 600mg | Fiber: 4g | Sugar: 4g | Vitamin C: 96mg | Calcium: 60mg | Sugar Alcohols: 0.12g | Net Carbs: 6.2g