Garlic Mashed Cauliflower
A creamy, low-carb alternative to mashed potatoes. Steamed cauliflower is blended with sautéed garlic, a touch of butter, and parmesan for a rich, savory side dish perfect for any weeknight meal.
For 4 servings
Prepare the cauliflower.
Wash the cauliflower and cut it into medium-sized florets. Discard the tough core.
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 cauliflower is very tender and easily pierced with a fork.
TIPSteaming prevents the cauliflower from becoming watery, which can lead to a soupy mash. Drain it very well after steaming.Sauté the garlic in butter.
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, but not browned.
TIPCooking the garlic mellows its raw bite and infuses the butter with flavor.Mash all ingredients together.
- Transfer the well-drained, steamed cauliflower to a large bowl or a food processor.
- Add the garlic butter, warm milk, grated parmesan cheese, salt, and black pepper.
- Use a potato masher, an immersion blender, or the food processor to blend until you reach your desired consistency.
TIPFor an ultra-smooth, whipped texture, use a food processor or high-speed blender. For a more rustic, slightly chunky texture, a potato masher works great.Garnish and serve warm.
Taste and adjust seasoning if needed. Transfer the mashed cauliflower to a serving bowl, garnish with fresh chopped chives, and serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the creamiest mash, use an immersion blender or food processor.
- 2Ensure the cauliflower is thoroughly drained after steaming to avoid a watery result.
- 3Roasting the garlic cloves in the oven before mincing will provide a deeper, sweeter flavor.
- 4Feel free to add other fresh herbs like parsley or thyme along with the chives.
- 5The mash can be stored in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
Vegan
Use olive oil or a vegan butter substitute instead of butter, nutritional yeast in place of parmesan, and unsweetened almond or soy milk.
ketoKeto
Replace the milk with heavy cream or cream cheese to increase the fat content and richness.
healthyHealthy
To reduce fat further, use 1/2 tbsp of butter and skim milk. You can also add a squeeze of lemon juice for brightness instead of extra salt.
kid friendlyKid friendly
Reduce the amount of garlic to 1-2 cloves for a milder flavor. You can also stir in a little mild cheddar cheese to make it extra appealing.
Why this is on our healthy list.
Low-Carb Alternative
Cauliflower is an excellent low-carb substitute for potatoes, making this dish suitable for keto, low-carb, and diabetic-friendly diets.
Rich in Vitamin C
A single serving provides a significant amount of Vitamin C, which is essential for immune function and skin health.
Good Source of Fiber
The fiber in cauliflower supports digestive health and can help you feel full and satisfied.
Frequently asked questions
Yes, it's a very healthy side dish. It's low in carbohydrates and calories compared to traditional mashed potatoes, and it's packed with Vitamin C, Vitamin K, and fiber.