Mock Mashed Potatoes (Cauliflower)

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Ditch the high-caloric, high-fat richness of mashed potatoes with these mock mashed potatoes made with cauliflower!

Here’s a perfect Mock Mashed Potatoes (Cauliflower) recipe that’s a perfect low carb option for the 17 Day Diet.


Rather than use starchy potatoes, this dish features our favorite veggie – cauliflower!

Cauliflower is a versatile veggie you can use as a low-carb substitute

If you’re craving real mashed potatoes, but you’re watching your starch intake, consider using cauliflower instead.

It’s interesting how cauliflower is so versatile, it takes on practically any flavor you want it to.

Use Cauliflower instead of Potatoes for a yummy alternative

When I first made this dish, I didn’t tell my partner that the mashed “potatoes” weren’t made with potatoes.

Guess what?

He had no idea and LOVED the dish!

Mashed Cauliflower for your next holiday meal

The recipe calls for boiling your cauliflower, but feel free to either microwave until tender or steam your veggies. 

It will definitely be easier to keep the cauliflower from being super wet, but beware you’ll likely have to cook in batches if your pot isn’t big enough.

Cauliflower can be used for so many things!

The secret to this dish is to make sure your cauliflower is well drained after cooking!

This recipe pairs nicely with a few main entrees on the blog.

You can use it as a holiday side dish with my Rosemary Chicken or Turkey recipe  or with pork loin for any night of the week.

I also feature this recipe as a part of my Healthy Holiday Menu with Recipes blog post. Enjoy!

Other Holiday Side Dish Recipes

If you enjoy this recipe, you may want to try my other healthy holiday side dish recipes.

These recipes are featured in my Healthy Holiday Menu with Recipes.


Mashed Mock Potatoes (Cauliflower) This is perfect for your holiday meal (or year round!)

Yield: 4-6 Servings

Mock Mashed Potatoes (Cauliflower)

Prep Time: 10 minutes
Cook Time: 7 minutes
Total Time: 17 minutes

A healthier alternative to mashed potatoes using cauliflower!


  • 2 medium head cauliflower
  • 2 tablespoons Greek yogurt
  • 1/2 cup grated Parmesan
  • 1 teaspoon minced garlic or roasted garlic
  • 1 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon chopped fresh or dry chives, for garnish


  1. Set a stockpot of water to boil over high heat.
  2. Clean and cut cauliflower into small pieces.
  3. Cook in boiling water for about 6 minutes, or until well done.
  4. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.
  5. In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the non-fat Greek yogurt, Parmesan, garlic, salt and pepper until almost smooth.
  6. Garnish with chives.


Approved all cycles.

Try roasting the garlic and adding a little fresh rosemary for a whole new taste.

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Did you make this recipe?

Please leave a comment/review below or tag me at @17ddblog on IG so I can see your yummy creation!

4 thoughts on “Mock Mashed Potatoes (Cauliflower)”

  1. My only issue is the fact you state “non-fat” Greek yogurt. Any low carb dish shouldn’t be cutting corners on fat, unless there is a purpose behind the yogurt being non-fat.

    • The reason non fat is in the recipe is because this blog is based on the 17 Day Diet which promotes non fat (which I personally don’t agree with). Many of these recipes were written a long time ago, and with my personal preference to full fat (or lower fat) for reasons we probably both share, and with blog visitors slowly coming here based on low carb and not necessarily for the 17 Day Diet, many of these recipes will be updated as such (it will just take some time!!).

      • Maybe it be good to give alternatives, low fat is perfect for less than healthy of us having high cholesterol for instance.

        • Hi An! This is an old recipe and I’ve just updated it to take out the “non-fat” as I don’t personally believe anything non-fat is healthy (even though the 17 Day Diet promotes it – hopefully this changes in the near future!). A lower fat version is perfectly fine if you can’t have full fat. Another alternative would be a plant based yogurt or other type of creamy substance so you’re avoiding the animal fat for health reasons.


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