Low Carb Potato Substitute ~ Garlic And Herb Mashed Cauliflower

Prep Time
Cook Time
Ready In

"Quick, easy, and very tasty! And did I mention low in carbs? This is a delicious substitute for potatoes in your diet."

Original is 5 servings


  • Serving Size: 1 (191.3 g)
  • Calories 53.6
  • Total Fat - 0.5 g
  • Saturated Fat - 0.1 g
  • Cholesterol - 0 mg
  • Sodium - 4122.3 mg
  • Total Carbohydrate - 11.2 g
  • Dietary Fiber - 3.7 g
  • Sugars - 4.1 g
  • Protein - 3.4 g
  • Calcium - 50.5 mg
  • Iron - 0.9 mg
  • Vitamin C - 75.7 mg
  • Thiamin - 0.1 mg

Step by Step Method

Step 1

Place cauliflower in a steamer basket in a large pot. Sprinkle with salt and pepper, and steam about 10–12 minutes, or until soft when tested with a fork.

Step 2

Heat 1 tablespoon of butter in a non-stick frying, over medium heat. Add onions, garlic and herbs.

Step 3

Saute onions, garlic, and herbs until onion is translucent.

Step 4

Season with salt and pepper, to taste. Set aside.

Step 5

Place steamed cauliflower into blender or food processor.

Step 6

Add the sauteed onion, garlic, and herbs, along with the second tablespoon of butter. Process until smooth on high.

Step 7

Garnish with a sprig of rosemary, or a sprinkling of fresh ground pepper.


No special items needed.

7 Reviews


I was so happy to find this great substitute for potatoes. Being diabetic I am always trying to find veggies to keep me on track. This will be used on a regular basis. Thank you for posting it Linda!


review by:
(28 Aug 2013)


My Easter choice for the low carbers, an excellent addition to our holiday meal. You know it's good when everyone else loves it too! The aroma alone had us anticipating and got you five stars before making it to the table. Have not only added it to my Holiday Cookbook but to our family favorites. Another Linda recipe that will be seeing to repeats.


review by:
(9 Apr 2013)


We love our veggies and when I can cut calories I will. This was a great substitute for potatoes and really tasty!


review by:
(23 Mar 2013)


Yummy! I made chicken cacciatore for myself and instead of serving it over rice or pasta as I normally would do, I served it on this cauliflower recipe. I also cheated and used frozen cauliflower and cooked it via the directions on the bag via the microwave, then I mashed it with a hand masher. However, I did the rest of the recipe in the skillet. Very tasty. Made for Billboard tag.


review by:
(19 Jun 2012)


Both my wife and I are so glad you posted this recipe Linda. It will make a big difference in our diet now that we have tried these. They are great tasting tatoes!


review by:
(6 May 2012)


This is a wonderful light sub for mashed potatoes! The fresh rosemary in here is lovely. Unfortunately I did not have any fresh thyme but will add that in next time I make it. Thank for sharing this with all of us! Made for Billboard Recipe Tag.


review by:
(5 May 2012)

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