Garlic Mashed Cauliflower: A Healthy Alternative to Mashed Potatoes

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

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!

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. 

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

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 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.

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• Summer Veggie Stir-Fry
• Broccoli and Cheese Casserole
• Roasted Asparagus
• Garlic Mashed Cauliflower
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