This Gal Cooks

Mashed Cauliflower Mini Casseroles

I’ve always had a love affair with carbs. Bread. Pasta. Potatoes. Cupcakes. Cookies. Brownies. Beer. Those are a few of my favorite things. But we all know that carbs aren’t exactly the best thing for us to eat. They can be pretty unhealthy, especially when the carbs consumed consist of refined carbs and they aren’t too friendly to our waistelines. I really enjoy a good baked potato, a heaping serving of mashed potatoes, and various potato casseroles.
mashed cauliflower bake22

But alas, I’ve decided to reduce my carb intake again. It won’t be a drastic reduction but I’m going to sub some high carb side dishes with low carb side dishes. Which brings me to the recipe that I will be sharing with you today: Mashed Cauliflower Mini Casseroles.  If you’re looking for a low carb recipe that’s a perfect substitute for mashed potatoes or baked potatoes, then this is your recipe. Cauliflower has such a mild taste that it’s hard to believe that this casserole is in fact made with cauliflower rather than potatoes. If you’d rather not have mini casseroles, then just pour the mixture into a small casserole dish instead of the ramekin. I hope you enjoy this recipe!

15 Guilt Free Low Carb Recipes on This Gal Cooks

Mashed Cauliflower Mini Casseroles

Yield: 3 servings
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes

This low carb recipe is a great alternative to baked potatoes! Individual servings are perfect for grab and go meals or freezing for future use.


  • 1 head of cauliflower, florets removed and chopped
  • 1/4 C heavy cream
  • 1 tbsp butter
  • 1/2 tsp salt
  • A dash of ground pepper (about 1/8 tsp)
  • Shredded cheese (use desired amount)
  • Bacon bits (use desired amount)
  • Chives (use desired amount)


  1. Bring a large pot of water to a boil (add a dash of salt to the water.) Add the cauliflower and cook until tender.
  2. Drain the cauliflower and place in a mixing bowl. Puree with an immersion blender.
  3. Add the heavy cream, butter, salt and pepper and mix well.
  4. Spoon the cauliflower mixture into ramekin bowls and top with the shredded cheese and bacon bits.
  5. Place the casseroles on a baking pan and place in the oven. Broil on high for a few minutes until the cheese is bubbly. Be sure to watch the broiling as to not let the cheese burn. It doesn't take long to get it bubbly.
  6. Remove from the oven and top with chives.


Calories: 213; Fat: 16g; Protein: 8g; Sugar: 5g; Carbs: 11g

Low carb alternative to mashed potatoes - Low Carb Mashed Cauliflower Mini Casseroles

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34 comments on “Mashed Cauliflower Mini Casseroles”

  1. OH YUM!! I love the idea of making these mini dishes! I’m pinning this — always looking for different side dishes to serve — thanks!

  2. What a fantastic idea! Love the pics, too. Pinning :)

  3. I have the same love affair with carbs. Swap out beer for vodka & we’re twins ;)

    These look awesome. I plan to try them soon.

  4. Thanks for sharing this recipe Julie. Question if I made a few of these and wanted to freeze them do you think they would freeze well?

  5. I love serving cauliflower instead of potatoes and am always in search of ways to add variety to my table.

    This recipe is, quite simply, perfect! Thank you!!

  6. Yum! This looks delish! I can’t wait to try it out:) Pinned!

  7. These are so cute! I can’t wait to try this. I’ve been wanting to find a good mashed potato alternative. Definitely pinning :)

    • How many does this recipe serve? I will be serving for 8 people…. URGENT!!!! for tomorrow’s birthday dinner…

      Thank You


      • This will make three 6oz ramekins. You would probably need to double this for 8 people!

        • Thank you very much for the prompt reply…. we are anxious to try this….


      • Oh, PS, you could also make this in a casserole dish for easier serving of larger groups. Just double everthing and place in a smaller sized casserole dish, top with cheese, bacon and chives and bake until the cheese is bubbly. :)

        • I bought the ramekins… I think it looks good in them… again thank you so much..
          Lorraine :)

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  11. Oh my GOD, that was good! Just made it and loved it so much. It makes quite a bit, so I did it in a small casserole dish and baked it uncovered at 350 degrees for 20-25 minutes . Was pretty easy and SO delicious. Going for a second helping now…

    Rating: 5
    • Hi Pam! I’m so happy that you loved the mashed cauliflower! It’s one of my favs for sure! Thank you so much for stopping by to let me know you enjoyed the recipe. :)

    • What’s better cook 10 min at 350”. Or boiled on high. I don’t understand

      • Hi Katherine,

        I’m not sure what you’re trying to ask. Do you have a question about the cooking method? Please let me know so I can help you out.


  13. These look delicious and in the little serving size dishes I bet you can freeze them and just bake when needed.

    Thank you for the recipe.

    Rating: 4
  14. Looks super delicious. I`m thinking it would be perfect for lunch at work. Thanks for the inspiration :)

  15. It’s like loaded mashed potatoes but healthier! Visiting from What’s for Dinner link up. Pinned!

  16. What a great recipe and it looks delicious! I’d love for you to share over at a new party called Let’s Party … we look forward to seeing you there!

    Rating: 5
  17. I have reduced my carbs and this recipe sounds amazing. I love any recipe with cauliflower so adding this to my low carb recipes.
    Found you at the WOW party.

  18. Thanks for sharing at the What’s for Dinner party! Hope the rest of your wee is fabulous!

  19. What a great idea – combining portion control with a low carb swap. We’ve switched to a low carb lifestyle and while I’ve made mashed cauliflower before, it didn’t occur to me to do “Loaded bake Potato Style” or to do it in smaller dishes.

  20. I saw this at the right time. I was wondering how to make mashed cauliflower;

  21. Your Mashed Cauliflower looks delicious and I can’t wait to try it! Thanks so much for sharing with us at Full Plate Thursday.
    Come Back Soon!
    Miz Helen

  22. Oh yum! Looks and sounds delicious!! Thanks for sharing the recipe with SYC.

  23. My kids already (surprisingly) love cauliflower so I know they’ll cheer for these mini casseroles. Congrats, you’re featured at the This Is How We Roll Link Party

    Rating: 5
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