Cheesy Mashed Cauliflower Puffs (Low Carb)


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.

(149 votes, average: 3.52 out of 5)
Cheesy Mashed Cauliflower Puffs (Low Carb)


  • 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


  1. Preheat oven to 400F and grease a non-stick muffin tin well.
  2. 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.
  3. Drain well and transfer to a food processor (including garlic cloves).
  4. Puree until smooth and transfer to a large bowl. Stir in sour cream, cheddar, parsley, salt and pepper. Stir in eggs until well-combined.
  5. In a separate bowl, beat egg whites until quite stiff but not dry. Gently fold egg whites into cauliflower mixture until just combined.
  6. Divide evenly between prepared muffin cups and bake 18 to 22 minutes, until puffed and set and golden brown.
  7. Remove from oven and serve immediately.

Yield: 12

Cholesterol: 48mg

Food energy: 70 Calories

Total fat: 5g (67.7% calories from fat)

Carbohydrate: 1g per crisp.

Protein per serving: 4g

Total dietary fiber: trace

Sodium per serving: 219mg

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3 years ago

Mine turned out like mashed potatoes even after baking it for an hour….

4 years ago

Hi, do you suppose I could add some broccoli florets to the mixture?

Celeste B
Celeste B
4 years ago

4 say stir in eggs, then 5 stays stir in egg whites???

4 years ago

How about adding some bacon?

Vincent Izzo
5 years ago

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

5 years ago

Copy and paste into a word doc to print :)

5 years ago

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…..?

6 years ago

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

Pat B
Pat B
6 years ago

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. 

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