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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.
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.
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!
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
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.
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.
Cauliflower has a mild taste to it when compared to other vegetables. Furthermore, they can have a slightly nutty and bitter undertone flavor.
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
- Cauliflower “Potato” Salad
- Creamy Broccoli Cauliflower Salad
- Cheesy Cauliflower Bake
- Baked Cauliflower Parmesan
What to serve with cauliflower mash
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Garlic Butter Mashed Cauliflower
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
Nutrition information is automatically calculated, so should only be used as an approximation.
I made this in place of mash potatoes and my kids couldn’t tell the difference! I used unsalted butter and added cream cheese and cheddar as well. Did not use my food processor instead I used my potato masher and it came out great. Thanks for this recipe!
Thanks for the feedback
I love this recipe and have made it multiple times. It is my go-to side dish when everyone else is eating potatoes or pasta. I tweaked the recipe by reserving some cooking liquid which I add to food processor, as needed, with the cauliflower. I also started adding roasted garlic and grated Romano cheese to food processor once cauliflower mixture is smooth. Thanks for this delicious recios!
So basically you made a completely different recipe… Why would you bother rating this one?
Wowzer…the fact you called someone out because she ‘tweaked’ the process and was grateful to the author for the recipe is – kinda bitchy. Chill pill.
Amazing! It reheats well as leftovers!
Yay. So glad.
I’m going to make this for Easter. Looking forward to it, but the raw garlic…is that going to be ok?? I guess I’ve never used raw garlic before. I’m just concerned you’ll taste it. Love me some garlic..lol don’t get me wrong. I’m hoping my picky mother will eat it and think it’s mashed potatoes, but better!
Yes you can feel the garlic. Maybe use only one clove and 2 tsp of garlic powder or skip the raw garlic and use 1 tablespoon garlic powder.
Is it just me? I can’t find where the olive oil gets added. Help! Lol
You use olive oil only in place of the butter. Butter is a good option for those on Keto
needs way more garlic………
Thanks for the feedback. Some may not like too much garlic. I personally do. Feel free to add a couple more cloves
How much would one serving size be?
Hi Dom. One cup
Definitely a good replacement for mashed potatoes, made this tonight and froze the leftovers!
Awesome!
Can you use frozen rice cauliflower? And how would you prepare it? Can you boil frozen cauliflower?
Can you use riced cauliflower? I typically have that in the freezer.
Yes, you can. Just watch the amount of liquid you use so it doesn’t come out too watery. Add the broth in increments
Sautéed my garlic (6 large cloves) with a little onion in butter; used 4 cups broth and only 2 cups water with a little butter in the water; after cauli was tender and done, put cauliflower in food processor with sautéed onion and garlic, added a little cream cheese and a tad of heavy whipping cream, salt and pepper to taste. After everything was whipped, added some shredded cheese and let it melt while being whipped and, Voila! Sorry…I’m a southern cook and had to tweak, but thanks for the basic recipe. …
Haha That’s perfect!
May I use a hand mixer also? I don’t have a food processor? Thank you
Yes, you can. Get it as smooth as you can
Where do the carbs/sugar come from!?I’m just starting a diabetic diet…
The cauliflower still has carbs. It could be from that ingredient
My cauliflower came out way too watery. So I cooked it a little more to dry it out in a dry pan. Any other suggestions?
That’s odd. Have you watched the video I made of it? You drained the water and didn’t use it right ?
Can you use frozen cauliflower florets? If yes, how many ounces would you recommend for this recipe?
Yes, you can use frozen. I used one medium-large head so it should be about 29-30oz. If you go with a decent medium size cauliflower 2 of the 10 oz packs should be good
cauliflower is not starchy like potatoes. Not sure if you can ever get it to mashed potato consistency.
Yes!
I can’t seem to get the consistency right. Used a hand blender and blended it for several minutes. 🙁
Hey. So what’s happening exactly? Too thick or is it too loose?
Absolutely delicious. I made this last night for my husband and I, we loved it. Definitely will be my new fav side dish. I only made half last night, however I will make the other half of cauliflower tonight. Thanks!
That’s great! glad you loved it.
Is the nutritional value per serving or as a whole?
Thanks!
(ps nice recipe used it for keto sausage and Mash)
Hi. Its per serving
This might be a dumb question but can it be frozen? Like once it’s all puréed and mashed can it be frozen for easy access to reheat at a later date?
Not at all. Yes, you can freeze it. Allow it to thaw in the fridge. If any water accumulates once thawed, drain before you mix and serve. You may also reheat in the microwave
Not a stupid question at all. this is not my website but since no answered your question, I am just about positive you can freeze it and I had not thought of it before, I am going to try it too. Make sure you let it cool good before putting it in the freezer
What if you don’t have a food processor what can I use as substitute?
Do you have anything else to blend it with? A hand blender? If not uses a hand utensil to mash it as much as you are able to.
How about using a hand blender? I used mine and it turned out great!
yes, Why not. Yaay