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Love mashed potatoes but don’t want all the carbs? Then this mashed cauliflower recipe is perfect for you. It is a low-carb alternative to the traditional mashed potatoes. It is super tasty, creamy, and easy to make.

a round white bowl with cauliflower mash that is topped with melted butter and fresh herbs
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I loved making this cauliflower mash and my kids loved it too. The flavor is so good and have way less carbs than traditional mash potatoes plus it tastes just like it! This dish will be the perfect side dish for those watching their macros and carb intake. I flavored it with some garlic and fresh herbs and then topped with some butter, which can also be replaced with some olive oil.

Summary

  • Simple side dish: It doesn’t need a whole lot to put this dish together.
  • A low-carb option: Skip all the high carbs found in your traditional mashed potatoes and swap the potatoes with cauliflower. Same great taste.
  • So tasty: You will love the taste of my “cauliflower” mashed potato recipe. It is packed with flavor.
mashed cauliflower in a bowl topped with melted butter and fresh garlic

Ingredients you will need

  • Head Cauliflower, leaves removed and broken into large florets
  • Garlic Cloves, finely chopped and divided: please use fresh garlic for best flavor.
  • Chicken or vegetable broth
  • Water, or more as needed: to make it blend easier
  • Butter, or olive oil
  • Salt and pepper, to taste
  • Fresh Chopped Herbs, to garnish if desired

How to make it

Watch my video tutorial for an easy step by step tutorial on how to make mashed cauliflower.

  • Cook Cauliflower: Place the cauliflower florets in a large pot and cover with broth and water. Add in half of the garlic and a good pinch of salt and pepper. Bring to a boil, then reduce the heat and simmer for 15-18 minutes, or until cauliflower is fork-tender.
  • Strain and process cauliflower: Using a colander, strain the cooked cauliflower and place it into a food processor. Add in the remaining garlic and butter; process until smoothly pureed.
  • Serve: Taste and adjust the seasoning if needed then arrange it into a serving bowl/platter and sprinkle with fresh chopped herbs. Enjoy!
hand holding a spoon in a bowl with mash cauliflower

My Pro Tip

Recipe Tip

  • Use medium-sized garlic cloves or else it will have a strong garlic taste. If using large garlic cloves, then use only 4.
  • If you do not want to use butter you can use olive oil.
  • use fresh herbs if possible for best flavor.
  • Try not to overcook the cauliflower.

Frequently Asked Questions

Is Mashed Cauliflower good for you?

Cauliflower is high in fiber, which slows down digestion and promotes the feeling of fullness. Cauliflower is low in calories so you can have a huge serving without worrying about loads of calories. Therefore, they are a great substitute for high-calorie foods like potatoes and rice.

Is it better to steam or boil cauliflower?

Either way you choose will depend on how quickly you need your cauliflower and what you will be doing with the cauliflower. Steaming seems to be a bit better than boiling because when steaming, most of the nutrients from the cauliflower are retained as opposed to boiling which eliminates some of the nutrients. Also, boiling is fine if you are using the broth for soup.

What does cauliflower taste like?

Cauliflower has a mild taste to it when compared to other vegetables. Furthermore, they can have a slightly nutty and bitter undertone flavor.

a bowl of cauliflower mash next to a cutting board

Storage and Reheating

If you have leftovers, place them in a sealed container and store them in the fridge for up to 5 days. You can freeze for up to 3 months. To reheat, simply use the microwave and reheat a single serving or 2 for 1-2 minutes or until it is heated through.

More Cauliflower Recipes

What to serve with cauliflower mash

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4.42 from 79 votes

Garlic Butter Mashed Cauliflower

By: Rena
Servings: 4
Prep: 5 minutes
Cook: 25 minutes
0 minutes
Total: 30 minutes
a round bowl with Garlic butter mashed cauliflower topped with melted butter and fresh herbs.
A healthy and tasty alternative to traditional mashed potatoes. Made with cauliflower, garlic, broth, and herbs. Then topped with melted butter and fresh herbs.

Ingredients

  • 1 Large Head Cauliflower, leaves removed and broken into large florets
  • 4-6 Garlic Cloves, finely chopped and divided
  • 2 Cup Chicken or vegetable broth
  • 4 Cup Water, or more as needed
  • 2 Tbsp butter, or olive oil
  • Salt and pepper, to taste
  • Fresh Chopped Herbs, to garnish if desired

Instructions

  • Place the cauliflower florets in a large pot and cover with broth and water.
  • Add in half of the garlic and a good pinch of salt and pepper. Bring to a boil, then reduce the heat and simmer for 15-18 minutes, or until cauliflower is fork-tender.
  • Using a colander, strain the cooked cauliflower and place it into a food processor. Add in the remaining garlic and butter; process until smoothly pureed.
  • Taste and adjust the seasoning if needed then arrange it into a serving bowl/platter and sprinkle with fresh chopped herbs. Enjoy!

Video

Notes

  • use fresh garlic instead of garlic powder
  • Swap the butter with olive oil
  • Do not over-cook the cauliflower

Nutrition

Calories: 129kcalCarbohydrates: 13gProtein: 7gFat: 7gSaturated Fat: 4gCholesterol: 15mgSodium: 162mgPotassium: 747mgFiber: 4gSugar: 4gVitamin A: 177IUVitamin C: 103mgCalcium: 67mgIron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Main Course, Side Dish
Cuisine: American
Tried this recipe?Mention @healthyfitnessmeals or tag #healthyfitnessmeals!

Author

About Rena Awada

Hi, I’m Rena! I am here to help you prepare delicious, light, fresh meals that your whole family will love!

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