Cauliflower Keto Mashed Potatoes

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mashed potatoes, Cauliflower Keto Mashed Potatoes

mashed potatoes, Cauliflower Keto Mashed Potatoes

Cauliflower Keto Mashed Potatoes

This mashed potatoes recipe is a remake of a traditional American favorite.  Most people unless told beforehand do not even realize what they are consuming doesn’t have any potatoes in it at all.  This recipe is low-carb and anti-inflammatory.  Great for diabetics and anyone looking to de-inflame their body and build health.  You will love this cauliflower keto mashed potatoes recipe!

If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.

mashed potatoes, Cauliflower Keto Mashed Potatoes

Keto Mashed Potatoes




Yield 3 Servings


Optional Ingredients: 

  • 1–2 cloves garlic
  • Chopped fresh dill
  • Ground turmeric - orange spice that makes the dish look yellow/orange.
  • Chopped fresh Italian herbs (such as flat-leaf parsley, basil, oregano, and thyme.
  • You can substitute the grass-fed butter with grass-fed ghee or virgin coconut oil
  • Raw grass-fed cheese sprinkled on top is really nice


Step #1:  Place the cauliflower in a food steamer over medium-low heat and steam it to the desired level of softness (it does not take long). Remove from the heat.

Step #2:  Chop the cauliflower and place it in a food processor or high-powered blender. Add the butter and season with salt and pepper. If desired, add the garlic, dill, and/or turmeric.

Step #3:  Blend to the desired consistency.

Step #4:  Transfer to a serving dish, garnish with the Italian herbs, and enjoy!


***The nutrition info for this recipe is based on the linked ingredients above**  

**Nutritional info does not include optional ingredients. 

Courses Side Dish

Nutrition Facts

Serving Size 2/3 cup

Amount Per Serving

Calories 115

% Daily Value

Total Fat 9 g


Total Carbohydrates 10 g


Dietary Fiber 4 g


Sugars 3.5 g

Protein 4 g


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

mashed potatoes, Cauliflower Keto Mashed Potatoes

Dr Jockers Comments:

This is a low-carb, antioxidant enriched, keto version of mashed potatoes.  Unfortunately, mashed potatoes are not healthy as the starch causes blood sugar imbalances and potatoes are relatively low in nutrients.  Cauliflower makes a great alternative as it is extremely high in antioxidants and cancer killing nutrients while being very low carb.

I like to use turmeric to add more antioxidants and you can choose to use coconut oil in replacement of the butter.  Adding in more herbs and parsley adds more chlorophyll and antioxidants making this a superfood powerhouse.

My family makes this every week as one of our staple foods and we LOVE IT!!  It is also really good for Thanksgiving as it truly tastes like mashed potatoes and takes away the desire for that starchy American traditional comfort food.

mashed potatoes, Cauliflower Keto Mashed Potatoes

mashed potatoes, Cauliflower Keto Mashed Potatoes

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Dr. Jockers

Dr David Jockers is passionate about seeing people reach their health potential in mind, body and spirit. He is the host of the popular “Dr Jockers Functional Nutrition” podcast and the author of the best selling books, “The Keto Metabolic Breakthrough” and “The Fasting Transformation.


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