Potato Substitutes

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Cauliflower “Mock” Potatoes

I’ve tried lots of recipes that I’ve found online and adapted to be the most simple possible. I don’t enjoy cooking, but I do enjoy remaking my favorite meals into keto-friendly versions. Without a doubt, this is my most used recipe. I have these “potatoes” about 4 times a week. My husband loves them, and he’s not on keto.

There are plenty of versions of this recipe out there, but here is the simplest, 10-minute version:

  • One 10 ounce bag of frozen cauliflower – 3 grams carbs
  • About 4 ounces of cream cheese (reminder – DO NOT use low-fat cream cheese) – 4 grams carbs
  • One tbsp. of butter (NOT margarine or an low-fat substitute)


I simply microwave the cauliflower for about 6 minutes in a microwave-safe bowl. Then I toss it in the food processor. It helps to have the cream cheese and butter already in the bowl of the processor, because adding the hot cauliflower makes the ingredients warm, gooey, and ready to mix. Process the whole thing until smooth. YUM.

Sometimes they turn out too soft (more like whipped potatoes), sometimes a bit stiffer. Try playing with the right timing and more or less cream cheese to get the consistency you want.

There is another good recipe here. These use Dubliner cheese and may have more carbs.

One 10-ounce bag of cauliflower yields two hefty servings. When I looked up the carb count of frozen cauliflower online, I saw some large numbers; however, my Kroger brand 10 oz. bag is 4 grams of carb, with 1 gram of fiber. That’s what I’m using to calculate this carb count.

Of course, you can use a “real” head of cauliflower, but I just like the simplicity of making it with the pre-measured, ready-to-go frozen vegetable.

Total for recipe – 7 grams of carbs

Total per serving – 3.5 grams of carbs

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