Mashed Caulifloweris loaded with garlicky goodness and tastes as good (if not better!) than the traditional mashed potatoes. It is the best low-carb side dish recipe for Thanksgiving, Christmas, and holiday gatherings. You won’t even miss those starchy mashed potatoes once you learn how easy it is to make cauliflower super creamy with a quick boil and purée method.
Healthy Mashed Cauliflower Recipe
With Fall in full swing here, it’s time for all things cozy, comforting, creamy, and secretly healthy?!… Yup, thiscauliflower mashed potatoes recipefits the bill.
This roasted garlic mashed cauliflower is the perfect example of how eating healthy can also make you feel all warm and cozy inside.
Not only is this side super creamy and delicious (I swear, it tastes just as good as boiling potatoes for classic mashed potatoes or making theseInstant Pot Mashed Potatoes!) but it’s also secretly low-carb, vegan, dairy-free, and Paleo!!
This easy mashed cauliflower recipe is the CREAMIEST mash you’ll taste. Your taste buds won’t know what hit them.
Ingredients
The simple ingredients you need to make this creamy mashed cauliflower recipe include:
- Cauliflower.Make sure you get a LARGE head of cauliflower to have enough florets for the recipe. You want to end up with about 5 cups of cauliflower florets. (LearnHow to Cut Cauliflowerif you don’t already know!)
- Roasted Garlic.This gives the dish SO much flavor! Start with a head of garlic, and learnHow to Roast Garlicand prepare it up to 3 days in advance before making this recipe.
- Herbs.Fresh rosemary and thyme are used in this recipe, but you can also try adding sage or tarragon. Dried herbs may also be used, just make sure to use⅓ to ½the amount.
- Oil.A good quality olive oil or avocado oil will contribute to the taste of this side dish.
- Milk.In order to get the right consistency, a touch of milk is needed. Regular milk, or a dairy-free option like oat, almond, soy, cashew, or coconut milk works great!
How to Make Garlic Mashed Cauliflower
Below are the steps to make this garlic cauliflower mash recipe at home:
Roast Garlic in Oven
Preheat the oven to 400°F.
Carefully slice the ends of the fresh garlic head off. Drizzle some olive oil over the entire head, then sprinkle some salt over it.
Wrap the garlic in foil and bake in preheated oven at 400°F for 40-50 minutes.
You canroast garlic in the ovenup to 3 days in advance.
Boil the Cauliflower
While the garlic is roasting, you can boil the cauliflower.
Cut the cauliflowerinto florets and boil the until tender, about 10-12 minutes. Drain the water and dry thoroughly.
Be sure to dry completely! Any extra water will make the mashed cauliflower soggy instead of fluffy.
Purée in Processor
Add the cauliflower to a large food processor along with the olive oil, roasted garlic, herbs, salt, and pepper. Be sure to remove any skin from the garlic after roasting it.
A food processor is the best appliance to use, but a high-speed blender, such as a Vitamix, also works great!A potato masher or immersion blender aren’t the best options for this dish.
Purée until JUST smooth. Be careful not to over-purée or it will get too liquidy.
After you finish processing the cauliflower you will want to check the temperature of it. If it is not warm enough, add the creamy cauliflower purée back to the pot over medium-low heat and warm it up to your desired temperature.
Meal Prep and Storage
- To Prep-Ahead:Roast the garlic, and wash and cut the cauliflower up to 3 days in advance. Keep refrigerated until ready to use.
- To Store:Place leftovers in an airtight container in the refrigerator for up to 3-5 days.
- To Freeze:Seal tightly in a freezer-safe airtight container and freeze for up to 4-6 months.
- To Reheat:Warm on the stovetop or in the microwave until heated through. Note that the cauliflower will begin to separate from the liquid and will need to be stirred before serving.
How long to boil cauliflower for mash?
When making a mash, boil cauliflower for no more than 10 to 12 minutes. Too long and it will get quite mushy and you’ll lose your fluffy, thick texture.
How to thicken cauliflower mash?
To thicken your cauliflower mash, try mixing in milk, cheese, butter, or a vegan butter substitute. If your mashed cauliflower is a little runny, there are a few things you can do for next time. Make sure to drain all the excess liquid from the cauliflower before puréeing, or use a steamer basket instead of boiling. You can also try roasting the cauliflower instead of boiling it for a firmer mash.
Is mashed cauliflower healthy?
Mashed cauliflower, by itself, is a healthy, low-carb side dish.Mashed cauliflower packs more nutrients than mashed potatoes and has fewer calories, less starch, and lower carbs. Be careful how much you add to it, however. Butter, cheese, and cream all contribute calories.
Expert Tips and Tricks
- Boil until tender.You definitely want the cauliflower to be soft so it blends well.
- Dry thoroughly.Extra moisture will make the consistency too runny.
- Roast it real good.The garlic should have a nice golden to dark brown hue for the most flavor. You can use fresh, but it will have a more pungent taste.
- Dress it up.Garnish with a drizzle of olive oil, a sprinkle of fresh herbs, and additional roasted garlic cloves.
- Change the flavor.Try a mix of different herbs and spices each time you make it.
More Cauliflower Recipes
If you are a fan of cauliflower, make sure to check out these other healthy and easy recipes.
If you’re looking for a delicious side dish,Cauliflower au Gratin,Roasted Cauliflower,Cauliflower Rice, andAir Fryer Cauliflowerare perfect.
If you’ve never had aWhole Roasted Cauliflower, you don’t know what you’re missing.
For the main dish, tryHealthy Cauliflower SouporRoasted Cauliflower Tacos.
Tap stars to rate!
4.66 from 32 votes
Garlic Mashed Cauliflower Recipe
Mashed Caulifloweris loaded with garlicky goodness and tastes as good (if not better!) than the traditional mashed potatoes. It is the best low-carb side dish recipe for Thanksgiving, Christmas, and holiday gatherings.
Yield 6 servings
Prep 20 minutes mins
Total 20 minutes mins
Print Pin Comment
Ingredients
- 1 head cauliflower cut into florets
- ¼ cup milk almond or cashew milk
- 3 Tbsp. olive oil
- 1 ½ tsp. rosemary fresh
- 1 ½ tsp. thyme fresh
- 3-4 cloves roasted garlic
- ¾-1 tsp. salt to taste
- 1 pinch black pepper
Instructions
Roast Garlic: Roast a head of garlic in the oven. Trim the ends, drizzle on 1 tablespoon of oil, sprinkle with salt, wrap in foil and then bake at 400 degrees for 40-50 minutes. You can do this up to 3 days in advance and store in the refrigerator until ready to use.
3-4 cloves roasted garlic
Boil Cauliflower: Bring a large pot of water to a boil. Boil cauliflower for 10-12 minutes. Drain water and place cauliflower on a towel and dry cauliflower completely before proceeding.
1 head cauliflower
Purée in Processor: In the bowl of afood processorcombine cauliflower, milk, olive oil, rosemary, thyme, roasted garlic cloves, salt, to taste, and a pinch of black pepper. Purée for 1-2 minutes or until mashed cauliflower is completely smooth. Be sure to scrape down the sides of the bowl every 20-30 seconds to ensure even pureeing.
¼ cup milk, 3 Tbsp. olive oil, 1 ½ tsp. rosemary, 1 ½ tsp. thyme, ¾-1 tsp. salt, 1 pinch black pepper
Serve mashed cauliflower with a drizzle of olive oil and a few sprigs of rosemary or thyme and enjoy!
If mashed cauliflower has cooled too much, return it to the pot and heat it to your desired temperature.
Tap stars to rate!
4.66 from 32 votes
Video
Notes
- Do NOT use a Vitamix or high-speed blender. You will end up with overly-blended and runny cauliflower mashed potatoes
Meal Prep and Storage
- To Prep-Ahead:Roast the garlic, and wash and cut the cauliflower up to 3 days in advance. Keep refrigerated until ready to use.
- To Store:Place leftovers in an airtight container in the refrigerator for up to 3-5 days.
- To Freeze:Seal tightly in a freezer-safe airtight container and freeze for up to 4-6 months.
- To Reheat:Warm on the stovetop or in the microwave until heated through. Note that the cauliflower will begin to separate from the liquid and will need to be stirred before serving.
Nutrition
Calories: 111kcal, Carbohydrates: 5g, Protein: 1g, Fat: 9g, Saturated Fat: 1g, Sodium: 333mg, Potassium: 59mg, Fiber: 2g, Sugar: 1g, Vitamin C: 65.6mg, Calcium: 37mg, Iron: 0.5mg
Nutrition information is automatically calculated, so should only be used as an approximation.
Made this recipe?Leave a comment below!
Categorized as:
Dairy-Free, Gluten-Free, Low-Carb, Low-Fat, Lunch, Nut-Free, Paleo, Recipes, Refined Sugar-Free, Side Dishes, Soy-Free, Vegan, Vegetarian, Whole30
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