Cauliflower Mash with Ghee
A creamy, low-carb alternative to mashed potatoes. Tender steamed cauliflower is whipped with nutty ghee and fragrant garlic for a simple, elegant side dish that's ready in minutes.
For 4 servings
Prepare the cauliflower.
Wash the cauliflower and cut it into medium-sized florets. Discard the tough core and leaves.
TIPCutting the florets into similar sizes ensures they cook evenly.Steam the cauliflower until tender.
- Place a steamer basket in a large pot with about an inch of water.
- Bring the water to a boil, then add the cauliflower florets to the basket.
- Cover the pot and steam for 10-12 minutes, or until the florets are very tender and easily pierced with a fork.
TIPSteaming prevents the cauliflower from becoming waterlogged, which results in a creamier mash.Infuse the ghee with garlic.
While the cauliflower is steaming, melt the ghee in a small pan over medium-low heat. Add the minced garlic and cook for 1-2 minutes until fragrant, but not browned.
TIPKeep the heat low to gently toast the garlic and infuse the ghee without burning it.Mash the cauliflower.
- Once tender, carefully remove the cauliflower from the steamer and drain any excess water.
- Transfer the florets to a large bowl or a food processor.
- Mash with a potato masher for a rustic texture, or pulse in the food processor for a silky-smooth puree.
Combine and season the mash.
Pour the warm garlic-infused ghee over the mashed cauliflower. Add the salt and freshly ground black pepper. Mix well until everything is combined and creamy.
Serve immediately.
Taste and adjust seasoning if needed. Serve the cauliflower mash hot as a side dish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For an extra creamy mash, use an immersion blender directly in the bowl.
- 2Ensure the cauliflower is well-drained after steaming to avoid a watery mash.
- 3You can also roast the cauliflower instead of steaming for a deeper, nuttier flavor.
- 4Store leftovers in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
Vegan
Replace the ghee with an equal amount of high-quality olive oil or a vegan butter substitute.
healthyHealthy
Add fresh herbs like chives or parsley for extra flavor and nutrients without adding calories.
kid friendlyKid friendly
For a smoother, less pungent flavor, use garlic powder instead of fresh minced garlic.
Why this is on our healthy list.
Low in Carbohydrates
Cauliflower is a non-starchy vegetable, making this mash a great low-carb and keto-friendly option.
Rich in Fiber
High in dietary fiber, cauliflower supports digestive health and helps you feel full and satisfied.
Source of Healthy Fats
Ghee provides butyric acid, a short-chain fatty acid that can support gut health and reduce inflammation.
Frequently asked questions
Yes, cauliflower mash is very healthy. It's low in calories and carbohydrates, high in fiber and vitamin C, making it an excellent alternative to traditional mashed potatoes.