Creamy Garlic Mashed Cauliflower: A Delicious Low-Carb Side Dish

As a healthier alternative to mashed potatoes, try making Garlic Mashed Cauliflower. It has all the flavor with fewer carbs and less guilt!

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Looking for a low-carb alternative to traditional mashed potatoes? This creamy garlic mashed cauliflower recipe is a great way to enjoy the comfort of mashed potatoes without the extra carbs. It’s an easy side dish that’s perfect for any night of the week, whether you’re following a keto diet or simply seeking healthier options.

Mashed potatoes are my ultimate side dish when it comes to any meal. While they are delicious, potatoes are also high in carbs. In high school, I would eat a package of instant mashed potatoes for a snack every day. Now, those carbs get to me a bit quicker. Mashed cauliflower is a great alternative that still tastes delicious.

One of our bountiful basket food co-ops came with a head of cauliflower. I’ve never eaten it before and had no clue what to make with it. I’ve seen many videos that sub cauliflower for potatoes and even pizza crusts, so decided to give it a try. 

Now, pizza is one of my favorite foods, so I haven’t tried to touch that one, yet. But, we did decide to give the mashed cauliflower a try. 

I’ll be honest, I wasn’t expecting much. But I figured I would rather make an attempt at cooking something that ends up getting tossed rather than letting the cauliflower go bad in the refrigerator and throwing it away before it even gets used. I don’t like waste in the kitchen, especially food waste.

But, I was pleasantly surprised! The mashed cauliflower had almost the same consistency as potatoes and didn’t taste much different, either. I wouldn’t do this every time, but it’s a great alternative and healthier than the starchy potatoes. 

Not to mention, I had this entire recipe prepared in about 15 minutes. I think it took me longer to photograph the results than it did to make it!

Why You’ll Love This Mashed Cauliflower Recipe

• Low-Carb Alternative: Using cauliflower florets instead of potatoes makes this dish a low-carb substitute that’s just as satisfying.
• Creamy Texture: Ingredients like cream cheese and parmesan cheese contribute to a smooth texture that’s reminiscent of regular mashed potatoes.
• Versatile Pairing: This delicious side dish pairs well with roast chicken, pork chops, or even sweet potatoes for a balanced meal.
• Simple Ingredients: With a handful of simple ingredients, including olive oil and fresh herbs, this recipe is both easy and flavorful.

Ingredients Overview

• Cauliflower Florets: The base of this dish, providing a light and fluffy consistency.
• Olive Oil: Adds richness and helps achieve the right consistency.
• Garlic Cloves: Minced garlic infuses the dish with a robust flavor.
• Cream Cheese & Parmesan Cheese: These cheeses enhance the creamy texture and add depth of flavor.
• Fresh Herbs: Optional, but a sprinkle of fresh herbs like parsley or chives can elevate the dish.
• Black Pepper & Sea Salt: Essential seasonings to taste.

Cooking Tools You’ll Need

• Steamer Basket or Steamer Insert: To steam the cauliflower florets until tender.
• Potato Masher or Immersion Blender: Depending on your preferred texture, either tool works to mash or puree the cauliflower.
• Serving Bowl: For presenting your creamy mashed cauliflower.
• Airtight Container: Ideal for storing leftovers in the refrigerator.

Cooking Tips for the Perfect Side Dish

• Steam with Care: Use about an inch of water in your pot to steam the cauliflower, ensuring it doesn’t absorb too much water, which can lead to excess moisture.
• Achieve the Right Consistency: After steaming, let the cauliflower sit on paper towels to remove any excess water before mashing. This step helps in achieving a smooth texture.
• Flavor Enhancements: Consider roasting a whole head of garlic for a sweeter, more mellow garlic flavor. Simply slice off the top of the garlic, drizzle with olive oil, wrap in foil, and roast at 400°F (degrees F) until soft.
• Dairy-Free Option: For those avoiding dairy, substitute cream cheese with coconut cream and parmesan cheese with nutritional yeast.

Serving Suggestions

This creamy garlic mashed cauliflower is a great addition to any meal. Serve it alongside roast chicken, pork chops, or even as a base for a hearty vegetable stew. It’s also a perfect side dish for the holiday season, offering a lighter option without compromising on flavor.

Garlic Mashed Cauliflower Step by Step

Ingredients

• 1 head cauliflower
• 1 tbsp olive oil
• 1 clove garlic (minced)
• 1/4 cup parmesan cheese (shredded)
• 1 tbsp cream cheese
• 1/2 tsp salt
• 1/2 tsp pepper

Preparation

Cut the cauliflower into florets. They don’t have to be a specific shape or size, but small enough to work with. 

Use a steamer to soften the cauliflower. You can either use a dedicated steamer pot as I used or a steam basket that goes over any regular pot. Also, some rice steamers come with a steaming tray that can be used. Whatever method you use, steam the cauliflower for about 10 minutes.

Meanwhile, in a small skillet, heat the olive oil over medium heat. Add the minced garlic to the pan and cook for about 2-3 minutes, until it is fragrant and starts to brown. Then remove from the heat while the cauliflower steams.

Put half of the cauliflower in a blender or food processor and blend on high for a moment.

Then add the rest of the cauliflower, garlic, cheeses, salt, and pepper. I used my immersion blender for this and it worked really well.

Continue to blend until the mixture is creamy and there are no more chunks of cauliflower. Serve warm with a pat of butter if desired. 

Garlic Mashed Cauliflower Leftovers

Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days.

Reheating: To reheat, warm the mashed cauliflower over low heat, stirring occasionally and adding a little butter or olive oil to bring back its creamy texture.

Freezing: For longer storage, freeze the mashed cauliflower in portions. When ready to eat, thaw and reheat gently over low heat, adding a little butter or olive oil to restore creaminess.

Recipe

Garlic Mashed Cauliflower

As a healthier alternative to mashed potatoes, try making Garlic Mashed Cauliflower. It has all the flavor with fewer carbs and less guilt!

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Course:

Side Dish

Cuisine:

American

Keyword:

cauliflower

|

low carb

|

mashed cauliflower

|

side dish

Dietary Needs:

Egg-Free

|

Gluten-Free

|

Nut-Free

Servings: 2 cups

5 from 2 votes

Ingredients

• 1 head cauliflower
• 1 tbsp olive oil
• 1 clove garlic (minced)
• 1/4 cup parmesan cheese (shredded)
• 1 tbsp cream cheese
• 1/2 tsp salt
• 1/2 tsp black pepper

Recommended Equipment

• Chef Knife
• Steamer Pan
• Saucepan – Small
• Food Processor
• Blender

Instructions

• Cut the cauliflower into florets
• Steam the cauliflower for about 10 minutes, until it is tender
• Meanwhile, in a small skillet over medium heat, warm the olive oil
• Add the minced garlic and cook for 2-3 minutes, until fragrant and brown then remove from the heat
• When the cauliflower is done, add half to a food processor or blender and blend on high for a moment
• Add the rest of the cauliflower to the blender with the garlic, cheeses, salt, and pepper
• Blend until creamy and smooth
• Serve warm with a pat of butter if desired

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Nutrition Facts

Garlic Mashed Cauliflower

Amount Per Serving (0.5 cup)

Calories 106 Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 2g10%

Cholesterol 8mg3%

Sodium 446mg19%

Potassium 430mg12%

Carbohydrates 8g3%

Fiber 3g12%

Sugar 3g3%

Protein 5g10%

Vitamin A 97IU2%

Vitamin C 70mg85%

Calcium 109mg11%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutrition content will vary based on brands used, measuring methods, portion sizes, and more.

Vegetables Sides

• Grandpa’s Sweet Potato Casserole
• Smooth and Creamy Mashed Cauliflower and Potatoes
• Yellow Squash Casserole
• Roasted Butternut Squash
• Garlic-Parmesan Brussels Sprouts
• Garlic-Roasted Radishes
• Summer Veggie Stir-Fry
• Broccoli and Cheese Casserole
• Roasted Asparagus
• Garlic Mashed Cauliflower
• Roasted Vegetable Salad

Thanksgiving Recipes

• Leftover Turkey Tortellini Soup
• Turkey Gravy from Scratch
• Smooth and Creamy Mashed Cauliflower and Potatoes
• Instant Pot Turkey Roasted to Perfection
• Grandpa’s Sweet Potato Casserole
• Buttermilk Biscuits
• Ambrosia Salad
• Garlic Mashed Cauliflower
• Roasted Butternut Squash
• Pumpkin Pie
• Cranberry Sauce Leftovers in Mini Jello Cups
• Homemade Stuffing or Dressing Recipe with Fresh Bread
• Sweet Potato Pie
• Creamy Homemade Mashed Potatoes
• Easy Apple Pie
• Chicken and Dumplings
• Lemon Herb Turkey Breast in the Instant Pot
• Classic Green Bean Casserole Recipe