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Creamy Garlic Mashed Cauliflower: A Healthy and Delicious Alternative to Mashed Potatoes

Mashed Cauliflower is a guilt-free and low-carb option for comfort food lovers. Discover how to make creamy and delicious cauliflower mashed potatoes with garlic and Parmesan cheese.

June 25, 2023
Mashed CauliflowerPhoto By Canva
Difficulty Easy
Servings 4 people
Preparation 10 mins
Cooking 15 mins
Total 25 mins



  1. Remove the leaves and tough stem from the cauliflower head. Cut the cauliflower into florets, discarding any tough portions.
  2. Place the cauliflower florets in a steamer basket and steam them over boiling water for about 10-15 minutes, or until they are fork-tender.
  3. You can also boil the cauliflower instead of steaming it. To boil the cauliflower, bring a pot of salted water to a boil. Add the cauliflower florets and cook for about 8–10 minutes, or until they are fork-tender.
  4. Once the cauliflower is cooked, drain it well to remove any excess moisture. Pat them dry with a clean kitchen towel or paper towels.
  5. Sauté the garlic in butter or olive oil over medium heat until fragrant and lightly golden.
  6. Transfer the cooked cauliflower (and sautéed garlic, if using) to a food processor, blender, or bowl to mash with a potato masher if you prefer a chunkier texture. Add salt, pepper, and any additional seasonings or herbs of your choice. You can also add butter or olive oil for extra richness and creaminess. Taste and adjust the seasonings as needed.
  7. If desired, you can stir in grated cheese, such as Parmesan or cheddar, or any other mix-ins like fresh herbs, roasted garlic, or spices.
  8. Transfer the mashed cauliflower to a serving dish and garnish with fresh herbs, a drizzle of olive oil, or a sprinkle of grated cheese.
  9. Serve it hot.
Nutrition Facts
Serving Size 1 Mashed Cauliflower
Serves 4
Amount Per Serving
% Daily Value*
Protein 4.3 g8.6%
Total Fat 6 g7.7%
Cholesterol 15 mg5%
Sodium 104 mg4.5%
Potassium 644 mg13.7%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


  • Use fresh cauliflower. Look for firm, white heads of cauliflower without any brown spots or discoloration. The fresher the cauliflower, the better the taste and texture of your mashed cauliflower.
  • Steam or boil the cauliflower. You can steam or boil the cauliflower florets until they are tender. Steaming helps retain more nutrients, but boiling is quicker. Cook the cauliflower until it can be easily pierced with a fork.
  • Drain well. After cooking, make sure to drain the cauliflower well to remove any excess moisture. Excess moisture can lead to watery mashed cauliflower, so take your time to drain it thoroughly.
  • Once drained, you can pat the cauliflower florets dry with a clean kitchen towel or paper towels. Removing excess moisture will help achieve a creamy consistency.
  • Blend or mash. Transfer the cooked cauliflower to a food processor, blender, or potato masher to mash it until smooth. If you prefer a chunkier texture, use a potato masher or fork instead of blending it completely.
  • You can add more flavor to the cauliflower by roasting it before mashing. This will give it a nutty and slightly sweet flavor.
  • If you want a creamier texture, you can add a bit of unsweetened almond milk or cream while mashing.
  • Feel free to experiment with different seasonings. Nutmeg, thyme, or rosemary can add a nice touch.
  • For a vegan version, replace the parmesan with nutritional yeast and the butter with a vegan substitute or olive oil.
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Looking for a low-carb alternative to traditional mashed potatoes? Look no further! Our Garlic Mashed Cauliflower recipe is the comfort food you've been waiting for. This dish is not only delicious but also guilt-free, making it a perfect choice for those on a low-carb diet or anyone looking to try something new and healthy. Enjoy the Cauliflower Mash recipe that is a delicious alternative to traditional mashed potatoes.

What Is Mashed Cauliflower?

Mashed cauliflower (Cauliflower puree) is a dish that has become particularly popular as a low-carb alternative to mashed potatoes. It's a dish that's easy to prepare, requires few ingredients, and can be flavored in numerous ways to suit different palates. It's a staple in many health-conscious households and is often featured in diet plans that focus on low-carb or vegetable-rich eating.

Cauliflower is appreciated for its adaptability in various dishes and cooking methods. It can be roasted, boiled, fried, steamed, or eaten raw. With the rise of low-carb and gluten-free diets, cauliflower has gained popularity as a healthy substitute for grains and legumes. It's used to make pizza crusts, rice, and yes, mashed cauliflower.

Cauliflower is a versatile vegetable that has been used in cooking for centuries. It is believed to have originated in the ancient times in the Asia Minor region, which is now present-day Turkey. From there, it spread to Europe and other parts of the world.

In conclusion, while the specific origin of the Mashed Cauliflower recipe is unclear, it's safe to say that it's a dish that has been embraced by many cultures and cuisines due to its health benefits and versatility. It's a testament to the adaptability of cauliflower and its ability to fit into various dietary preferences and needs.

How Do You Keep Mashed Cauliflower From Being Watery?

To prevent your mashed cauliflower from being watery, ensure that you drain it thoroughly after cooking. You can do this by pressing it against the sides of the colander with a spoon or letting it sit for a few minutes to let the water evaporate. Another method is to roast the cauliflower instead of boiling it, which helps to reduce the moisture content.

Does Mashed Cauliflower Really Taste Like Mashed Potatoes?

While mashed cauliflower has a similar texture to mashed potatoes, its flavor is distinctly different. Cauliflower has a slightly sweet, nutty flavor that is lighter than the starchy taste of potatoes. However, when prepared with butter, cream, and seasoning, mashed cauliflower can be a delicious low-carb substitute for mashed potatoes.

What Goes with Mashed Cauliflower?

Mashed cauliflower pairs well with a variety of dishes. It can be served alongside grilled or roasted meats, such as steak or chicken. It also complements fish dishes and can be used as a base for vegetarian meals. You can also mix in cheese, garlic, or herbs for added flavor.

Here are our delicious recipes that you can serve with Mashed Cauliflower:

Why Is Mashed Cauliflower Better Than Potatoes?

Mashed cauliflower is often seen as a healthier alternative to mashed potatoes due to its lower carbohydrate and calorie content. Cauliflower is also packed with nutrients, including fiber, vitamin C, vitamin K, and folate. However, whether it's "better" than potatoes can depend on individual dietary needs and preferences.

This recipe is versatile and can be served in the same ways you’d serve regular mashed potatoes. Pair it with dishes like Garlic Chicken, Pan-Seared Steak, Easy Meatloaf, or Juicy Roasted Chicken for a complete meal. Leftovers can be stored in a shallow, airtight container in the refrigerator for up to three days. You can also freeze the mashed cauliflower in serving-sized portions for up to three months. Enjoy this creamy, garlicky, and healthy alternative to traditional mashed potatoes!

Recipe byPetite Gourmets

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