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Frozen cauliflower mash in serving bowl with wooden spoon.

Frozen Cauliflower Mash

Make easy, creamy, low-carb Frozen Cauliflower Mash using a bag of cauliflower from your freezer!
Course Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 6
Calories 120kcal


  • 30 ounces frozen cauliflower florets or cauliflower rice or 2 heads of cauliflower
  • 2 ounces cream cheese softened
  • ¼ cup sour cream
  • 2 Tablespoons butter softened, more to taste
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ½ teaspoon onion powder or garlic powder


  • Cook frozen cauliflower following the directions on the package. Thoroughly drain.
  • Place cooked cauliflower in a large bowl (if steamed in the microwave) or return to the pot (if boiled on the stovetop.) Add cream cheese, sour cream, butter, salt, pepper, and onion powder and puree with an immersion blender until smooth and creamy. 
    Alternatively, pulse all of the ingredients in a food processor until mashed to desired consistency. For a less smooth consistency, use a potato masher or hand mixer.
  • Remove to serving dish, garnish if desired. Salt and pepper to taste.



You'll find more expert tips and step by step pictures above!
To cook fresh cauliflower, bring a large pot of water to boiling and cook cauliflower until tender when poked with a fork, 6-7 minutes.
Storage and Reheating
  • Store - Place leftover Cauliflower Mash, in an airtight storage container in the refrigerator for up to 3 days.
  • Reheat - Warm leftovers in a pot over medium-high heat until hot. You can also reheat this dish in the microwave until warmed through, which will only take a few minutes.
  • Freeze - Leftovers may be frozen in an airtight storage container. Store up to 3 months. May be microwaved from frozen or defrosted overnight in the refrigerator and then warmed.


Calories: 120kcal | Carbohydrates: 8g | Protein: 4g | Fat: 9g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 25mg | Sodium: 308mg | Potassium: 454mg | Fiber: 3g | Sugar: 3g | Vitamin A: 304IU | Vitamin C: 68mg | Calcium: 53mg | Iron: 1mg