Go Back
+ servings
An overhead shot of a bowl filled with garlic caulflower mashed potatoes.
Print Recipe
4.94 from 15 votes

Garlic Cauliflower Mashed Potatoes (Whole30, Keto)

This Whole30 and keto garlic cauliflower mashed potatoes recipe is nomtastic and super easy to make in the Instant Pot or on the stovetop!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Side Dish
Cuisine: American
Keyword: keto, low carb, nomnompaleo, paleo, Primal, Vegan, Vegetarian, Whole30
Servings: 6 servings
Calories: 105kcal
Author: Michelle Tam


  • 1 large cauliflower ~3 pounds
  • 5 large garlic cloves peeled and sliced
  • Diamond Crystal kosher salt
  • ¼ teaspoon freshly ground nutmeg
  • ¼ teaspoon Freshly ground black pepper and more to taste
  • 2 tablespoons ghee olive oil, avocado oil, or fat of choice


Stovetop instructions

  • Start by filling a large (6-quart) stock pot with an inch or two of water. Put the pot on a burner set on high, dump in a steamer insert, and put on the lid.
  • While the water heats up, wash and trim a large head of cauliflower and cut up the florets and stem into pieces of roughly the same size. Don’t worry about how everything looks because it’ll get pulverized later in the food processor.
  • Once the water in the pot is boiling, throw in the stems, half of the florets, and all of the garlic. Salt everything liberally.
  • Then, toss in the rest of the cauliflower, season with more salt, replace the lid, and steam everything until soft (~10 minutes). You won’t overcook it – trust me.
  • Once the florets are done cooking, transfer everything into a food processor.
  • Add the ground nutmeg, freshly ground black pepper and the ghee or avocado oil/extra virgin olive oil (for vegan version).
  • Process until smooth. (Yes, an immersion blender also works but your mash may not come out as smooth.) Taste and adjust for seasoning. Serve your “mashed potatoes” immediately or store in a covered bowl in the fridge. 

Instant Pot instructions

  • Pour 1 cup of water into the Instant Pot insert and place a steamer on top. Toss in the stems, half of the florets, and all of the garlic. Salt everything liberally. Next, toss in the rest of the cauliflower, season with more salt, lock the lid, and cook under high pressure for 3 minutes. Release the pressure manually. Then, follow steps 5 through 7 above.



These faux “mashed potatoes” will keep for 4 days in the fridge and they reheat well.
Tried this recipe?Mention @nomnompaleo or tag #nomnompaleo!


Calories: 105kcal | Carbohydrates: 12g | Protein: 5g | Fat: 6g | Fiber: 5g | Sugar: 4g