Mashed Cauliflower is a low carb, creamy alternative to regular mashed potatoes. This version is so full of flavor!
Cauliflower is so popular in low carb eating plans. It takes the place of starch in everything from cauliflower rice to tortillas.
If you’re looking to sneak some more veggies into your routine, try making this mashed cauliflower as a side dish. It’ll go well with any main protein from chicken to fish.
Is Cauliflower Low in Carbs?
As a vegetable, cauliflower is low in carbs. A 100-gram serving of cauliflower has 5 grams of total carbohydrate. Of that, 2 grams is fiber. That makes the net carbs 3 grams which makes it a great substitute for denser carbs like white potato or sweet potato.
Low carb diets aren’t for everyone. However, if you need to lower your carb intake, making swaps like this mashed cauliflower recipe can be a great way to get started toward changing things up.
Mashed Cauliflower Ingredients
Mashed cauliflower has the texture of mashed potatoes. However, because it contains no potatoes, the final dish is much lower in carbs. That makes cauliflower mash if you’re following a lower carb eating plan.
The main ingredients in this recipe are simply cauliflower and garlic. The garlic adds plenty of flavor but it’s not overwhelming.
Olive oil helps make the final mashed cauliflower creamy. If you’d like, you can substitute the olive oil with avocado oil. Or, use ghee or butter if you can tolerate dairy.
This side dish is seasoned simply with salt and pepper. Garnish with chopped chives or parsley for an added color and flavor boost.
How to Make Mashed Cauliflower
Making this cauliflower mash is very easy. With a few basic ingredients, you’ll be surprised at how tasty this simple mashed cauliflower side dish is. Follow these steps:
- Cut the cauliflower florets off the core, and peel the garlic cloves.
- Steam the cauliflower and garlic for about 8 minutes or until tender.
- Next, combine the steamed cauliflower and garlic in a food processor along with olive oil, salt, and pepper.
- Process the ingredients until the mixture is smooth and you end up with mashed cauliflower.
Other Tasty Cauliflower Recipes
Looking for more delicious cauliflower recipes? You’re in luck. Check out these cauliflower recipes from the archives:
- Cauliflower Sweet Potato Curry Vindaloo
- Creamy Leek Soup
- Whole Roasted Cauliflower
- Cilantro Lime Cauliflower Rice
- Lemon Garlic Shrimp with Cauliflower Rice
Mashed Cauliflower
Mashed Cauliflower is tasty, low carb alternative to regular mashed potatoes. It's creamy and satisfying with a hint of garlic. See how easy it is to make!
Ingredients
- 2 lb cauliflower
- 3 cloves garlic peeled
- 1.5 tbsp olive oil extra virgin
- 1/2 tsp black pepper
- 1/2 tsp salt
Instructions
Rinse the cauliflower and cut the florets away from the core.
Place the cauliflower florets and garlic cloves into a medium saucepan along with about one inch of water. You can also use a steaming basket with one inch of water under it.
Steam for 8 minutes until the cauliflower is tender when pierced.
Put the steamed cauliflower and garlic cloves into a food processor or high speed blender. Add the olive oil, pepper and salt. Process for 30 seconds or until the mixture is smooth.
Recipe Notes
This mashed cauliflower can be frozen.
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Recipe was originally published in September, 2012 and was updated to include new photos, an improved recipe, and more information.
37 Responses
I am so excited to try this version Steph!!! I tried one version that I had to use coconut milk in it and it tasted like coconut so much. It was not good at all!!! 🙁 I may make this tonight!!!
Awesome! You could also try butter (if you are doing that) or ghee as an alternative to the olive oil. You could also try adding in some dried chives or parsley 🙂
I LOVE Cauliflower! Raw, roasted… I like it with curry and other random spices. Tried the garlic mashed once before and it didn’t turn out, as you mentioned. This recipe sounds yum!
It always freaked me out! Roasted is my most favorite way to prep it 🙂
Can’t wait to try this one. Glad your back, have been needing some new ideas.
Thanks Roy!! Had a little hiatus there but I should be back on a more regular basis now 🙂
I did this recipe but I added sauteed spinach, leaks and rosemary into the food processor. Looks like green baby food, smells and tastes delicious!
That’s a great idea! Thanks for sharing…sounds amazing!
How much olive oil do you use for this recipe?
About 1-2 tablespoons.
Will this work as well for smoothness with a Vitamix? I don’t have a food processor.
It would work GREAT in a vitamix!
This was so delicious I couldn’t stop eating it! I only had one head of cauliflower so I halved the recipe and I think I ate half of what was made before my husband got home for dinner. I roasted my garlic instead of steaming it and used some lemon garlic flavored olive oil. YUM!
My husband is not a big veggie fan (although he is trying really hard to eat/like more) and he even ate these. Thanks!
That’s a win in my book, Abbie! So glad you both liked it!
Oooh all the garlic in this sounds delish. Cauliflower mash has been one of my favourite things since starting paleo 6 months ago, going to try this version!
Add bacon, onion and cabbage next time and you’ll have a paleo colcannan. Yum!
Great idea!
Awesome, I love colcannon!!! Definitely trying this for St. Patrick’s day!
I loved this!!!! I followed it exactly minus the food processor, I used a blender. The consistency was exactly like my Mom’s mashed potatoes loaded with butter and milk. My boyfriend, who doesn’t like vegetables, ate some thinking they were mashed potatoes and asked why I gave him such a small portion! He was fooled! I also let coworkers try it and a couple asked for the recipe. I’m totally addicted! Thanks so much for the awesome recipe!
That’s so awesome that you fooled him! I’m really glad you liked them 🙂
I just used this as a dip with celery and carrot sticks! great!
Hi, First time to your site and this is my 1st day with the Paleo lifestyle. Will definitely try this recipe and thanks for the other versions of adding cabbage, onion and bacon!
Looking forward to finding other recipes on your site!
Thanks Again Steph!
First day?! 🙂 Oh wow…that is such an honor to have you visit my site on the first day! I wish you great success and much health 🙂
Hi! Do you know if I can substitute butter for the olive oil? I like to have a buttery taste, but I’m not sure if I should substitute, or just add butter also. Thanks!
And I just realized you answered that in another comment. I will melt the butter first and see how it goes 🙂
Made this for my family tonight and everyone loves it! Even my picky eater son!! Thanks!!
Awesome! 🙂
I was wondering if you can use frozen cauliflower.
Hi Mary…I’ve never tried. I’m guessing it would be okay but it might be hard to make a smooth consistency if you’re using the “riced” cauliflower.
Yes frozen is fine. I just boil it with the garlic till done, drain and season. I use a potato masher.
can you make this a day ahead ? will it have same texture and consistency?
Yes, you sure can make it a day ahead. Yes, it will have the same texture.
If u dnt use olive oil how much butter would u use
Start with 1-2 tablespoons.
Ok
If you like the taste of butter, then use organic MELT it tastes just like butter and its dairy free/soy free. you can find it in the dairy section at Clarks or Sprouts.
Hi Marianne…I really appreciate your suggestion. I went ahead and looked up Melt because I’d never heard of it. Turns out, it contains canola and sunflower oil, two industrial seed oils. It does say these oils are expeller pressed which is a better method than most industrial oil production, but the resulting oils are still very fragile. This product seems healthy, and though it’s dairy free, it’s not what I’d classify as healthy. Even when some people can’t eat most other forms of dairy, they can eat cultured ghee or butterfat. It’s a delicious, stable, healthy oil. Coconut oil is another option. I know how confusing food labeling can be!