June 20, 2019 by Dr. Kyle Varner in Recipes

This recipe is a fantastic substitute for the regular loaded mashed potatoes you used to love before you realized they made you look more bloated than Trump. It is a wonderful side dish but it’s also very filling so you can easily serve it alone for lunch or dinner.

Cauliflower is by far the best low-carb substitute to potatoes. Even the preparation method is almost the same. You will have to boil the cauliflower until it’s completely tender (10 minutes in the microwave will also do the job) and then process until it’s nicely smooth and ready to be baked.

I also like to add a generous amount of butter for even better taste and to achieve the rich texture you normally expect from this recipe. A teaspoon of minced garlic and some freshly ground black pepper will give this recipe some extra kick but you can also experiment with some other herbs or spices you like – you would be surprised what a pinch of dried thyme or red pepper flakes can do!

Finish this rich side dish with a good amount of crispy bacon and shredded cheddar and bake until the cheese has completely melted.

Keep in mind, this is truly a rich and flavorful dish so it works best when it’s combined with simple meals like a baked piece of meat or fried fish.

Finally, loaded cauliflower mash is best when it’s served directly from the oven while the cheese is freshly melted and bacon is still deliciously crispy. Sprinkle with some finely chopped parsley and enjoy!

Loaded Cauliflower Mash

Nutrition information per serving: Protein: 10.2g, Total Carb: 4.2g, Dietary Fiber: 1.7g, Net Carb: 2.5g, Total Fat: 20g
Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Servings: 4
Calories: 234kcal


  • 1 cauliflower head cut into florets
  • ¼ cup water
  • 4 tbsp butter
  • 1 tsp salt
  • 1 tsp garlic minced
  • ½ tsp black pepper freshly ground
  • 4 slices bacon


  • Preheat the oven to 400°F. Lightly grease a small casserole dish with some oil and set aside. 
  • Rinse and clean the cauliflower. Chop into florets and add to a large, microwave-safe bowl. Pour in water and microwave for 10 minutes. 
  • When done, cool for a while and transfer to a food processor. Add butter, salt, garlic, and pepper. Process until completely smooth, stopping a couple of times to scrape the sides with a spatula.
  • Transfer to a small casserole dish and gently flatten the surface. Set aside.
  • Now, heat a large, non-stick frying pan over medium-high heat and add bacon. Cook until crisp. Remove from the heat and crumble. Set aside.
  • Sprinkle the mashed cauliflower with shredded cheddar and bacon. Bake for five minutes. 
  • Optionally, sprinkle with some freshly chopped parsley and serve. 

This information is intended to help readers be more informed about their health options when speaking with a professional, but it should not be used alone to diagnose, treat, prevent or cure any disease or condition. Be sure to speak to a qualified doctor before taking any action to make sure that your choices reflect your actual health situation.

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