Cauliflower mashed potatoes that are loaded with butter, sour cream, cheese, bacon crumbles and green onions.  A healthier, low-carb and gluten-free side dish to replace traditional mashed potatoes!

Mashed cauliflower potatoes topped with green onions and bacon on a table for a healthy dinner.

Loaded Cauliflower Mashed Potatoes to the Rescue!

There is something so very comforting about eating mashed potatoes.  The creamy texture and warm spoonfuls are addicting.

Unfortunately, while mashed potatoes may taste incredible, they carry little nutritional benefit and are loaded with unnecessary carbs.

If you are on any sort of diet, mashed potatoes are normally off-limits… but mashed cauliflower potatoes are not!

A bowl of a gluten-free cauliflower mashed potato recipe on a table topped with green onions and bacon.

So what can you do when you are craving mashed potatoes but watching what you eat?… Make Loaded Cauliflower Mashed Potatoes!!

Cauliflower Nutrition Benefits:

  1. One head of cauliflower only has 150 calories!
  2. While the entire head of cauliflower does have 29 grams of carbs, 12 of those carbs are good-for-you dietary fiber.
  3.  One serving of cauliflower has over 75% of your recommended daily dose of Vitamin C.
  4. Cauliflower is also known to improve blood pressure, help prevent cancer and decrease inflammation.

An overhead picture of loaded cauliflower mashed potatoes in a blue bowl with a wooden spoon on the side.

While these loaded cauliflower mashed potatoes are full of the cruciferous vegetable, they also contain some slightly not-so-good for you ingredients.  (i.e.- bacon, cheese, sour cream…)

If you would like to make these cauliflower mashed potatoes even better for you, feel free to swap out the butter for olive oil, bacon for turkey or tofu bacon, cheese for dairy-free cheese and sour cream for almond or soy milk.  Let the recipe be a blank canvas for you and add ingredients to your liking!

Let me know how you Load Up your Cauliflower Mashed Potatoes!!

I would love to hear in the comments section below.

Happy Cauliflower Mashin’!

Gluten-free Loaded Cauliflower Mashed Potatoes in a blue bowl for a healthy side dish.

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4.58 from 7 votes

Loaded Cauliflower Mashed Potatoes

Cauliflower mashed potatoes that are loaded with butter, sour cream, cheese, bacon crumbles and green onions.  A healthier, low-carb and gluten-free side dish to replace traditional mashed potatoes!
Yield 4 servings
Prep 10 minutes
Cook 15 minutes
Total 25 minutes
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  • 1 large head cauliflower cut into large pieces
  • 1 clove garlic
  • 3 T butter or olive oil
  • ½ t salt
  • 1/8 t pepper
  • 1 T sour cream
  • 4 slices cooked bacon crumbled
  • Green Onions finely chopped
  • Cheese shredded


  • Boil a large pot of water. Place cut cauliflower into boiling water, reduce to a simmer and let cook for 8-10 minutes.
  • Drain water from cauliflower. Pat cauliflower completely dry.
  • Add cauliflower to a food processor, or high-powered blender, with garlic, butter or olive oil, salt, pepper and sour cream.
  • Process for 2 minutes, scraping the sides of the bowl every 30 seconds.
  • Serve mashed cauliflower while still warm. Top with bacon crumbles, green onions and cheese and enjoy!
Last step! If you make this, please leave a review letting us know how it was!

Tap stars to rate!

4.58 from 7 votes


If vegan, you can substitute bacon and cheese for vegan bacon and cheese. Also, substitute sour cream for 1 tablespoon vegan cream cheese.


Calories: 257kcal, Carbohydrates: 7g, Protein: 7g, Fat: 22g, Saturated Fat: 6g, Cholesterol: 23mg, Sodium: 528mg, Potassium: 473mg, Fiber: 2g, Sugar: 2g, Vitamin A: 95IU, Vitamin C: 69.5mg, Calcium: 89mg, Iron: 0.8mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Made this recipe?Leave a comment below!

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Recipe Rating


  1. I’m a home cook, 64 years of cooking. My Italian Mother, taught me a lot. Starting at 10 years old. My happiest place is in the kitchen. Love feeding family and friends. Just reading your recipe, I know it’s a keeper. Might tweak, something, but know I will, love, love, love it. Best wishes ♥️♥️🙏🙏🇺🇸🇺🇸

  2. Both my husband and I are type 2 diabetic and these cauliflower mashed dish will add a new item to our good to eat list! Love cauliflower love garlic and green onions and cheese! Perfect for us. Thank you.

  3. I tried the loaded cauliflower mash. We loved. My son didn’t know they weren’t mashed potatoes and ate at least 3 servings. I will definitely be making these again.

    1. Hi Dianne! I have not personally tried freezing the leftovers (since we devour the entire batch!) but I’m sure they can! Just store them in an airtight container and thaw in the refrigerator before re-heating when you’re ready to eat them again.

  4. 5 stars
    Tried these and actually wasnt mad. We just started the keto diet a week ago and I love mashed potatoes but these were pretty tasty. Couple things I would do differently are just using garlic powder for more even flavor and then using an actual food processor. I used my ninja blender and had to do it in 4 small batches. Overall pretty great recipe!

    1. Lol… so happy you weren’t mad! Yes, switching to a keto diet can be extremely difficult, so it’s nice to have a “mashed potatoes” recipe you can actually eat. Food processor all of the way! It’s SO much easier and you can monitor the consistency of the mashed cauliflower even better! Thanks for the comment and rating!

  5. 5 stars
    Great recipe! Thanks for sharing! My husband and I are on the keto diet, but with three kids, it’s kinda hard! However, two of them even liked these “mashed potatoes “! Will be making again!

    1. Yay, yay!! It’s always a bonus when the kids are on bored! So happy the whole family enjoyed the recipe. Thanks so much for the rating and comment! 🙂

  6. So excited to try these. I just got diagnosed with gestational diabetes so my favorite food of mashed potatoes are completely off limits. ???? Thank you so much for posting this!