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Low Carb Pumpkin Cauliflower Mash

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 12 cups
Calories 77kcal
Author Brenda Bennett | Sugar-Free Mom


  • 1 head cauliflower about 6 cups
  • 2 cups pumpkin puree
  • ¼ cup heavy cream
  • ½ teaspoon garlic powder
  • 1 teaspoon garlic salt
  • ½ teaspoon pumpkin pie spice
  • 4 tablespoons butter


  • Steam cauliflower until tender, about 25-30 minutes.
  • Place cauliflower into a food processor and pulse until small crumbles.
  • Add the rest of the ingredients and process and pulse until desired texture and consistency.
  • Taste and adjust salt and seasonings as needed.


Net Carbs: 4g
Brenda's Notes:
  • You could certainly replace the heavy cream for unsweetened almond milk for dairy free.
  • You could also eliminate the butter if needed or replace with a vegan butter for dairy free.
  • If you want even more pumpkin flavor I would suggest adding an additional cup of pureed pumpkin to the mix.
  • This recipe was first published in October 2014 and updated with video in November 2019.


Serving: 1serving @½ cup | Calories: 77kcal | Carbohydrates: 6g | Protein: 1g | Fat: 6g | Saturated Fat: 4g | Cholesterol: 10mg | Sodium: 244mg | Potassium: 227mg | Fiber: 2g | Sugar: 2g | Vitamin A: 6472IU | Vitamin C: 25mg | Calcium: 22mg | Iron: 1mg