Garlic Mashed Cauliflower Recipe

Garlic Mashed Cauliflower Recipe

Cook Time: 10 minutes

This cauliflower mashed potatoes recipe is the low-carb comfort food youve been waiting for. Its simple to make and a delicious alternative to traditional mashed potatoes, packed with flavor and nutrition. Below, you'll find everything you need to create this satisfying dish from start to finish.

Ingredients

  • 1 head cauliflower, cut into florets
  • 1 tablespoon olive oil
  • 1 clove garlic, smashed
  • cup grated Parmesan cheese
  • 1 tablespoon reduced-fat cream cheese
  • teaspoon kosher salt
  • 1 teaspoon freshly ground black pepper

Step-by-Step Instructions

Step 1: Gather all your ingredients. Prepare the cauliflower by cutting it into florets. Youll need a steamer insert to steam the cauliflower, so have that ready as well.

Step 2: Fill a saucepan with water, placing the steamer insert inside, and bring the water to a boil. Add the cauliflower florets, cover, and steam for about 10 minutes, or until the cauliflower is tender and easily pierced with a fork.

Step 3: While the cauliflower is steaming, heat the olive oil in a small skillet over medium heat. Add the smashed garlic and cook, stirring occasionally, for about 2 minutes, until the garlic becomes soft and fragrant. Once done, remove the garlic from the heat.

Step 4: Once the cauliflower is cooked, transfer half of it to a food processor. Cover and blend on high until smooth. Gradually add the remaining cauliflower florets one at a time, blending until the mixture becomes creamy.

Step 5: Add the cooked garlic, Parmesan cheese, cream cheese, salt, and black pepper to the cauliflower mixture. Blend again until all ingredients are well incorporated and the texture is smooth and creamy.

Step 6: Taste and adjust seasoning if necessary. Serve your cauliflower mash hot and enjoy!

What to Serve With Mashed Cauliflower

This mashed cauliflower makes a great side dish to accompany a variety of main courses. Here are some ideas:

  • Garlic Chicken
  • Cast Iron Pan-Seared Steak (Oven-Finished)
  • Easy Meatloaf
  • Juicy Roasted Chicken
  • Chef John's Meatless Meatballs

How to Store Cauliflower Mash

Store any leftover mashed cauliflower in a shallow, airtight in the refrigerator for up to 3 days. To keep it fresh, make sure the is sealed tightly.

Can You Freeze Cauliflower Mash?

Yes! To freeze, simply divide the mashed cauliflower into serving-sized portions and place them in zip-top bags or airtight, freezer-safe s. It will stay fresh for up to 3 months in the freezer. When ready to eat, thaw in the refrigerator overnight before reheating.

Nutrition Facts (per serving)

  • Calories: 98
  • Fat: 6g
  • Carbohydrates: 8g
  • Protein: 5g
  • Sodium: 372mg
  • Dietary Fiber: 4g
  • Vitamin C: 67mg
  • Calcium: 93mg
  • Iron: 1mg
  • Potassium: 452mg

Garlic Mashed Cauliflower Recipe

Comments

Dorothy Harris

10/07/2025 01:55:08 PM

I used to despise cauliflower, but I don't know what made me try this recipe. I'm so glad I did! It turned out creamy, delicious, and surprisingly not too cauliflower-heavy. Tips to make it even better: Make sure to drain the cauliflower well after steaming, maybe even squeeze out excess water. After blending everything, the mixture is quite thin. It holds its shape like mashed potatoes but is still thin. I found the salt a bit lacking, so I doubled the amount. Keep the food processor running continuously while adding ingredients to achieve that creamy consistency. And here's the game-changer! Once it's all blended and ready to be served, don't scoop it out immediately. Instead, transfer it back to the pot you used to steam the cauliflower (after draining and drying it). Heat it till piping hot while stirring constantly. Because the cauliflower is blended with cold cream cheese and parmesan, heating it makes a significant difference in taste and texture. I tried it both ways, and heating it up made a dramatic improvement. Heat is key!

Linda Jackson

10/08/2025 08:23:58 PM

I absolutely enjoyed this recipe! I made a few adjustments by using frozen cauliflower (it was on sale!) and doing all the mixing in the food processor. I added 3 tablespoons of full-fat cream cheese and 6 oz of half and half to help it come together. I sautéed the garlic in olive oil with the skins on (cutting the ends so the garlic could easily escape) and used both the oil and garlic in the mixture. It turned out fantastically flavorful - I didn't even need to add salt and pepper, ha!

Michelle Phillips

10/09/2025 06:15:33 AM

Review: These cauliflower mashed potatoes were absolutely delightful. They were flavorful and served as a satisfying alternative to traditional mashed potatoes. I cooked the cauliflower in the Instant Pot with garlic, then drained it before blending in the rest of the ingredients with an immersion blender. A quick reheat using the sauté function and they were ready to enjoy. This recipe was incredibly simple, and even my picky young children loved it.

Rachel Thompson

10/09/2025 01:55:20 PM

This dish is absolutely delicious and simple to make. Using a 12 oz bag of microwavable cauliflower "rice" made the process even more convenient. I decided to enhance the flavor by incorporating a tablespoon of heavy whipping cream.

Patricia Martinez

10/08/2025 10:27:44 PM

This dish was incredible! My husband even thought it was potatoes. I added 3 large garlic cloves because my husband loves garlic, and I steamed the cauliflower in the microwave with 3 pats of butter in 5-minute intervals until it was tender. I also sprinkled dried chives from our garden on top. I will definitely be making this recipe again and again!

Jennifer Anderson

10/06/2025 03:03:24 AM

I roasted the cauliflower and topped it with Greek yogurt. The texture was velvety, and the taste was rich, creamy, and filled with garlic flavor.

Rachel Gonzalez

10/09/2025 01:21:09 PM

This dish was a huge success! I followed the recipe exactly and was absolutely delighted with the outcome. Normally, we purchase the ready-made version from the store, but when we couldn't find any, I took the plunge and made it myself. The homemade version is far superior in taste! Even my husband, who was skeptical, was pleasantly surprised by how delicious it was. He even mentioned he would be happy to have mashed cauliflower more frequently if it always tasted this good!

Virginia Martinez

10/06/2025 12:03:44 AM

I absolutely adored this recipe!! I blended the ingredients until they were perfectly smooth, for about 5-6 minutes. Sautéing the garlic in olive oil added such a delicious flavor. I may have gone a bit heavy on the garlic, but it turned out so tasty! I was thrilled when my 9-year-old, who usually dislikes cauliflower, finished his entire serving (with ketchup). What a huge success!

Alexander Phillips

10/08/2025 12:31:52 AM

Rich and delightful! It's truly amazing that each serving is only 98 calories. I opted for olive oil instead of butter (which added a few extra calories) and halved the recipe since it's just the two of us.

Linda Johnson

10/08/2025 03:26:29 PM

Cauliflower is my favorite vegetable, so I enjoy experimenting with various recipes using it. Although I've tried mashed cauliflower in the past, this particular recipe is both simple and incredibly tasty. Since I don't own a steamer, I had to boil the cauliflower instead, but it turned out great nonetheless. My guests even commented that if they hadn't known, they would have thought it was mashed potatoes. Definitely a recipe worth keeping and making again. Thank you, Andie!

Kathleen Rivera

10/09/2025 03:01:30 PM

If you can't enjoy traditional mashed potatoes, this recipe is a great alternative! Despite using a small food processor and scaling the recipe up by 1.5x, the preparation was straightforward but required extra processing time. I found that pre-mashing the steamed cauliflower before processing significantly expedited the process. The flavors were delicious! You can certainly enhance it further by adding more cream cheese or parmesan, but it's not essential. My husband declared this his preferred way to enjoy cauliflower!

Nathan Scott

10/09/2025 01:58:49 PM

I followed the recipe as written the first time, but for the next batch, I decided to throw in an extra clove of garlic and a bit more cream cheese. The result was absolutely delicious! This dish has now become my new favorite, replacing mashed potatoes.

Matthew Rodriguez

10/09/2025 05:51:25 PM

I received this dish at a restaurant and initially thought it was mashed potatoes. The taste was distinct but pleasant. Upon inquiring with the waiter, I discovered that it was a unique recipe from the chef's time at a 4-star restaurant where he previously worked. I actually prefer this to traditional mashed potatoes now. Thank you for sharing the recipe and instructions! The waiter mentioned that even his kids, who typically refuse boiled or steamed cauliflower, enjoy this mashed cauliflower. I can see why it would be a hit with children.