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Loaded Mashed Cauliflower (low carb, sugar free, starch free, grain free)

Mashed potatoes are pretty much a staple side for most American families, so losing that hearty, comforting food might hit where it hurts. Step in mashed cauliflower. It’s creamy, hearty and chock full of healthy fiber and nutrients. Combined with healthy, natural fats, it is an extra tasty way to add an extra vegetable serving to your meal.
Mashed cauliflower is certainly nothing new: it’s been around for years and I definitely did not invent it. Everyone has their own way of making it, though, and my way is what I’m sharing with your today.
This cauliflower combines the decadence of bacon, cheddar cheese, green onions, sour cream and grass fed butter. You seriously won’t miss potatoes at all with this tasty side.
One of my secrets when it comes to mashed cauliflower is using the blender or food processor to process the cauliflower and then whipping it with the whip attachment in the mixer. This creates a velvety smooth texture that is really reminiscent of potatoes.
Loaded Mashed Cauliflower
  • 1 medium head cauliflower, florets removed (leave most of the woody stem behind)
  • 3 T grass fed butter (I use Kerrygold)
  • 1 T organic heavy cream
  • 1/2 cup organic sour cream
  • 1/2 tsp. salt (or to taste)
  • 1/4 tsp. garlic powder
  • 1/2 tsp. pepper (or to taste)
  • 4-5 strips of bacon, crumbled (about 4 T if using bacon bits)
  • 1/2 cup sharp cheddar, shredded
  • 2-3 stalks green onions, chopped
  1. Boil cauliflower florets until soft– about 15 – 20 minutes. Drain cauliflower in a strainer to remove water.
  2. Lay the cauliflower on a thick sheet of paper towels and use another layer of paper towels to press all excess water from the cauliflower. This may take several towels and a few minutes– get as much water out as you possibly can. This is critical to a creamy texture.
  3. Place dried, cooked cauliflower into a blender or large food processor along with the butter and sour cream. Puree for 4-5 minutes until the mixture is completely smooth and creamy.
  4. Remove the cauliflower mixture to a large mixing bowl and add in the heavy cream, salt, pepper, garlic powder, bacon and cheddar cheese. Attach the whip attachment and whip the cauliflower on medium speed until fluffy and cheese is melted.
  5. Serve and top with chopped green onions and a bit more grass-fed butter if desired. Yum!
Nutrition: (Per 3/4 cup serving, approx.): 190 calories, 5 net carbs (7 total carbs and 2 g fiber = 5 net),  16 g of fat and 6 g protein. 




Need Ingredients for That Recipe?


It takes a lot of trial and error to find the "right" fit for a low carb recipe. I have made some ... different low carb desserts. You don't need to go through that! I made a list of my favorite ingredients as well as what stores you can find them at. Enjoy!

About the author

Leeann Teagno

Eating healthy, for me, is about more than weight loss like it used to be. It’s about controlling my blood sugar levels and obtaining normal–or relatively normal–hormone levels. I still struggle to lose weight efficiently, but eating a wheat, sugar and gluten free diet helps to control some of the problems I’ve encountered with these health issues of mine.

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