Paleo Cauliflower Mashed Potatoes {Whole30 & Keto}

Thanksgiving is one of the biggest American holidays, and we’d be lying if we said it wasn’t at least partially because of the food, right?

But most holiday food is full of carbs and sugar that put your blood sugar on a rollercoaster, leaving you feeling far too sluggish, tired and bloated afterward. 
One of the biggest culprits? Mashed potatoes. 

This recipe is a delicious mashed “fauxtato” swap for any paleo, keto, low-carb, or even Whole30 diet. Cauliflower mashed potatoes are perfect as a side dish or salad for your Thanksgiving or Christmas table.

They taste just as good as the real thing but are made with only the best premium fresh ingredients: cauliflower, garlic, almond milk, unsalted butter, MCT oil, , sea salt, pepper, and green onions.

It’s delicious, healthy, satisfying and full of quality fats to keep you full over the holidays when on a paleo or keto diet.

Go straight to recipe

Why Skip the Starchy Potatoes This Thanksgiving

Many people following a specific diet, like paleo, keto or Whole30, will either use Thanksgiving as a “cheat” day or just indulge a little in their favorites and stay on track with other foods. 

As tempting as that may be, we’re going to be your slightly edgier, much fattier cheerleaders this holiday season and say… 

Stick to it! You can do it! We know you can! 

Here’s why. 

The rule of thumb when making mashed potatoes for a group dinner is that most people eat on average 2 potatoes. Check out these scary stats on two of these medium-sized starchy veggies: 

    • 74g of starchy, bloat-inducing carbohydrates, of which only 9.4g come from fiber:  We didn’t forget a decimal. You read that right. 74g of carbs, and almost 65g of net carbs if you back the fiber out.

      Researchers are publishing findings about the impact of carbs on blood sugar levels, hormones such as insulin, ghrelin, and cortisol, and the regulation of hunger and disease prevention, and it’s no wonder you feel sluggish and tired after eating your average Thanksgiving meal. It’s not the tryptophan in turkey (a common misconception that’s been debunked), but the rollercoaster your just put your blood sugar levels and hormones on. This is especially the case if your body is used to a lower-carb diet, which many paleo (and all keto) diets tend to fall under.

    • <0.5g of fat 😩Perhaps even more concerning to us is the lack of any fat in potatoes, let alone quality ones (wait, you knew the F in FBOMB stands for “fat”, right?!). Less than 1g of fat across two medium potatoes is concerning because fat is an essential macronutrient for vitamin absorption, satiety and weight management, brain health and development, and more.

      Perhaps even more importantly in this case (since we’ll trust that you’re eating plenty of quality high-fat foods every day) is the fact that fat slows the digestion and absorption of carbohydrates.

      So while 74g of carbs is shockingly high, if you just had to cheat by getting into bed with potatoes, there’s nothing to at least make a feeble attempt at controlling the impact of that carb load on your blood sugars. 
    • <9g of protein. Sometimes, foods that are high in carbs also come packed with protein (even if not a ton of fat).

      Protein had its heyday and was revered as the most important macronutrient for some time. There are plenty of benefits of protein including the building of bones, muscles and tissues, and the creation of crucial enzymes in your body. With a bleak nearly 8:1 ratio between carbs and protein, potatoes don’t have much for bragging rights.

      It might seem like one day is controlled, but doing this to your body even for one day may have lasting effects on your energy levels, overall appearance and how you feel. 

      There’s debate over whether potatoes are truly paleo, but that’s not one you have to worry about as you prepare for a paleo Thanksgiving. 

      The good news is that you don’t even have to worry about whether you’ll cheat on paleo or keto or Whole30 or whatever diet you follow, because of this amazing mashed fauxtato recipe!

      This Mashed Cauliflower Recipe Is

      • Better for you. With over 14g of fats and only 5.3g of net carbs, you can have your mashed potatoes and eat them, too -- without wishing you had Joey Tribbiani’s turkey pants. You can feel good about feeding your little one this "mashed potato" recipe as it's a kid-approved dinner recipe!
      • Low-carb. Because this recipe skips the starchy root vegetables in favor of cauliflower, it fits within a paleo, keto, or just generally low-carb diet. 
      • Creamy. You won’t miss traditional mashed potatoes because these ones are creamy -- even though they’re dairy-free. 
      • Satiating: Quality fats from MCTs and grass-fed butter ensure you’re feeling satisfied without the “go back for thirds… or fourths” effect.

          Paleo cauliflower mashed potatoes

          Why Cauliflower is the Bomb 

          Cauliflower is a paleo, keto, or Whole30 diet follower’s best friend. 

          Cauliflower can be used to replace flour and starchy carbs (yes, like potatoes) in a ton of American favorites. From cauliflower pizza crust (like this recipe!) to rice (like coconut cauliflower rice) and beyond, this cruciferous vegetable gets the award for the most versatile paleo and keto-friendly ingredient. 

          Besides being the substitute for nearly everything carby, cauliflower comes with a host of nutrition benefits, including: 

          • Over 75% of your recommended daily intake (RDI) of vitamin C
          • 14% of your RDI of folate
          • 20% vitamin K.

          It’s also low-carb, with only 3g of net carbs in 100g. Compare that to the 28g of carbs in 100g of rice and you can see why this vegetable is being embraced. 

          The best part about it, though, is that cauliflower has a neutral flavor. Like rice and flour, it usually takes on the flavor of what you’re using it in. And, for the purpose of this recipe, like potatoes, it makes an excellent, creamy addition to your Thanksgiving spread. 

          Om nom nom. 

          Paleo cauliflower mashed potatoes

          This recipe is super simple to make and will take you less time than your regular mashed potato feature. 

          The cauliflower is first chopped into large florets and then steamed, boiled or microwaved until very soft and cooked through. 

          Then it gets pureed in a power blender along with the fresh garlic, almond milk, butter, and MCT oil until it’s creamy and thick. 

          Serve it hot with salt and pepper, more butter and fresh green onions for garnish… or whatever you would normally add to your mashed potatoes!

          Paleo cauliflower mashed potatoes

          Keto Mashed Cauliflower “Fauxtato” Recipe

          Hooray! You don’t have to boil potatoes for 4 hours before sitting down at the table! 

          That may have been a slight exaggeration, but we just know that you’ll find this cauliflower mashed potato recipe much easier to whip up than the starchy version. 


          • 1 head of cauliflower, cut into florets
          • 6 cloves garlic, minced
          • 4 tablespoons unsalted butter, divided
          • 2 tablespoons FBOMB MCT Oil
          • ¼ cup almond milk
          • Sea salt
          • Freshly ground black pepper
          • 1-2 tablespoons green onions, for serving 


          • Chop the cauliflower into small florets and boil them in a large pot of salted water for 10 minutes. (Alternatively, you can steam the cauliflower for 15 minutes over a pot of water or place cauliflower in a large microwave-safe bowl with ½ cup of water (covered in plastic wrap) and microwave for 10-15 minutes until very soft and cooked through). 
          • Drain water from the pot with the cauliflower, set aside.
          • Melt 2 tablespoons of the butter in a small frying pan over medium-low heat and sauté the garlic until soft, for about 1 minute (being careful not to burn).
          • In a large blender or food processor, blend the cauliflower and MCT Oil, additional 2 tablespoons of butter and almond milk until smooth. Add sea salt and pepper, sautéed garlic and blend again.
          • Garnish with sliced green onions and serve immediately. You can also top the mashed cauliflower with additional butter (or a keto / low carb gravy) on top if desired.

          Nutritional Information

          Total time: 21 minutes

          Prep time: 10 minutes

          Cook time: 11 minutes

          Yield: Serves 6

          Serving Size: 1 cup 


          Calories:  142 kcal

          Fat: 14.2g (18%)

          Protein: 1.3g

          Carbs: 6.7g (2%)

          Fiber: 1.4g

          Net Carbs: 5.3g 


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