swirls of mashed cauliflower in grey bowl with chives

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!

Course Side Dish
Cuisine AIP, American, Dairy-Free, Egg-Free, Gluten-Free, Grain-Free, Nut-Free, Paleo, Plant-Based, Veggies, Whole30
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 6
Calories 71 kcal


  • 2 lb cauliflower
  • 3 cloves garlic peeled
  • 1.5 tbsp olive oil extra virgin
  • 1/2 tsp black pepper
  • 1/2 tsp salt


  1. Rinse the cauliflower and cut the florets away from the core. 

  2. 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.

  3. Steam for 8 minutes until the cauliflower is tender when pierced.

  4. 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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Nutrition Facts
Mashed Cauliflower
Amount Per Serving
Calories 71 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 239mg 10%
Potassium 458mg 13%
Total Carbohydrates 8g 3%
Dietary Fiber 3g 12%
Sugars 2g
Protein 3g 6%
Vitamin C 88.9%
Calcium 3.6%
Iron 3.5%
* Percent Daily Values are based on a 2000 calorie diet.