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 (5)

  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

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