Garlic Cauliflower Mash
A creamy, low-carb alternative to mashed potatoes. Steamed cauliflower is blended with fragrant garlic, a touch of butter, and Parmesan for a rich, savory side dish perfect for any meal.
For 4 servings
Steam the cauliflower until tender.
- Place the cauliflower florets in a steamer basket set over a pot of boiling water.
- Cover the pot and steam for 10-12 minutes, or until the florets are very tender when pierced with a fork.
- Drain the cauliflower well in a colander, allowing excess moisture to escape for a few minutes.
TIPDraining the cauliflower thoroughly is the most important step to prevent a watery mash.Sauté the garlic.
While the cauliflower steams, melt the butter in a small skillet over medium-low heat. Add the minced garlic and cook for 1-2 minutes until fragrant. Be careful not to let it brown.
Mash the cauliflower.
- Transfer the well-drained, steamed cauliflower to a large bowl or a food processor.
- Add the garlic butter, milk, and grated Parmesan cheese.
- Use a potato masher for a chunkier, rustic texture, or blend in the food processor for a silky smooth purée.
Season and serve.
Season the mash with salt and freshly ground black pepper to your taste. Stir well, transfer to a serving dish, and garnish with fresh parsley before serving warm.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a richer flavor, roast the garlic cloves in the oven until soft before mashing them with the cauliflower.
- 2A food processor will give you the smoothest, most potato-like texture.
- 3For an extra creamy mash, you can add a tablespoon of cream cheese along with the butter and milk.
- 4Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop.
Adapt it for your goals.
Vegan
Use dairy-free butter, unsweetened plant-based milk like almond or soy, and 1 tablespoon of nutritional yeast instead of Parmesan cheese.
healthyHealthy
To reduce saturated fat, swap the butter for 1 tablespoon of heart-healthy olive oil and use skim milk.
ketoKeto
This recipe is already keto-friendly. For extra fat and creaminess, add 1-2 tablespoons of full-fat cream cheese.
quickQuick
Use a bag of pre-cut cauliflower florets from the grocery store to save on prep time.
Why this is on our healthy list.
Low-Carb Alternative
An excellent substitute for mashed potatoes, significantly lower in carbohydrates and suitable for low-carb and keto diets.
Rich in Fiber
Cauliflower is a great source of dietary fiber, which is important for digestive health and promoting a feeling of fullness.
Packed with Vitamins
Provides a good source of Vitamin C and Vitamin K, which support immune function and bone health.
Frequently asked questions
Yes, it's a very healthy side dish. It's low in calories and carbohydrates, high in fiber and Vitamin C, making it a fantastic alternative to traditional mashed potatoes.