Cheesy Mashed Cauliflower Puffs (Low Carb)

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Cheesy Mashed Cauliflower Puffs

Mashed potatoes aren’t the only game in town! I recently spied a recipe for cheesy mashed potato puffs and wondered if I could modify it for mashed cauliflower. Since cauliflower contains more liquid, I knew that I’d need to add something to give them a little more structure. Beaten egg whites did the trick. They do shrink some as they cool, but they make a delicious low carb side dish for any meal.


1 medium head cauliflower, cut into florets

3 cloves garlic

1/3 cup sour cream

4 ounces cheddar, grated

1 tbsp dried parsley

3/4 tsp salt

1/4 tsp pepper

2 large eggs

2 egg whites


Preheat oven to 400F and grease a non-stick muffin tin well.

Set a steam basket into a large pot and fill the bottom with an inch or two of water. Add cauliflower and garlic to pot and set over medium heat. Steam 7 to 10 minutes, or until quite tender.

Drain well and transfer to a food processor (including garlic cloves).

Puree until smooth and transfer to a large bowl. Stir in sour cream, cheddar, parsley, salt and pepper. Stir in eggs until well-combined. 

In a separate bowl, beat egg whites until quite stiff but not dry. Gently fold egg whites into cauliflower mixture until just combined.

Divide evenly between prepared muffin cups and bake 18 to 22 minutes, until puffed and set and golden brown.

Remove from oven and serve immediately.

Serves: 12
Nutrition Info: Each cauliflower puff has 70 Calories; 5g Fat (67.7% calories from fat); 4g Protein; 1g Carbohydrate; trace Dietary Fiber; 48mg Cholesterol; 219mg Sodium. 
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Comments (9)

  1. Pat B at

    I made these in one pan, not individual. It ended up being a casserole. It was really good.  I added extra cheese on the top and browned it under the broiler. 

  2. Alison at

    These look great. Any way I can substitute the sour cream? We don’t do dairy well? Thanks

  3. Ali at

    hi,I love your recipes,and follow you,everywhere!,I would love to print this one ,but I cannot see a printer friendly button,when I tried to print ,it said 18 pages…..?

  4. Lisa at

    Copy and paste into a word doc to print 🙂

  5. If you add a few tablespoons of almond “flour” it will add a little more body and be less like an egg dish and more like a puff

  6. Ros Marshall at

    These were perfect. I didn’t have parsley so I stuck in some fresh cilantro and subbed Greek yogurt for sour cream. Otherwise I made this ‘as is’. They were elegant and fluffy (I did mine in the round mold) and they ‘looked’ like fluffy little soufflé’s. But tasted like a twice baked potato. I use (related to my fitness pal) and put the recipe in with my alterations and voila… 1 carb. What a joy! I think there will be latitude in playing with spices, but the taste and texture right now… absolutely gorgeous. Thank you.

  7. Linda at

    Looking for the Print button??

  8. Stacey at

    Can this be made in advance before baking or no?

  9. Delaney at

    To PRINT…highlight the recipe, or intro, or whatever you want to print. Then get to your print screen. Find the option for printing the selection only. From there you can send it to your printer, or to a file, or what have you. That’s what I do all the time! And…this woman makes great recipes!!! 🙂

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