Garlic Mashed Cauliflower

Garlic Mashed Cauliflower

These cauliflower “mashed potatoes” are the perfect low-carb side dish. When I started the South Beach Diet, I couldn’t have mashed potatoes and this recipe was an awesome alternative. Even people who hate vegetables love it! I do recommend using a large food processor for this recipe.

Prep Time:
15 mins
Cook Time:
10 mins
Total Time:
25 mins

This cauliflower “mashed potatoes” recipe is the low-carb comfort food you’ve been waiting for.


How to Make Cauliflower ‘Mashed Potatoes’

You’ll find a detailed ingredient list and step-by-step instructions in the recipe below, but let’s go over the basics:

Cauliflower Mash Ingredients

Here’s what you’ll need to make this top-rated cauliflower “mashed potatoes” recipe:

  • Cauliflower: A head of cauliflower is enough for four servings.
  • Garlic and oil: Garlic cooked in olive oil adds bold flavor.
  • Parmesan and cream cheese: Cream cheese and Parmesan lend richness and decadent flavor.
  • Seasonings: This mashed cauliflower is simply seasoned with salt and pepper.
Garlic Mashed Cauliflower

How to Make Cauliflower Mash 

Here’s a brief overview of what you can expect when you make mashed cauliflower at home:

  1. Steam the cauliflower.
  2. Cook the garlic in olive oil.
  3. Blend the cooked cauliflower with the remaining ingredients.


What to Serve With Mashed Cauliflower 

Serve cauliflower mash in the same ways you’d serve regular mashed potatoes! Here are a few crowd-pleasing 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 your leftover mashed cauliflower in a shallow, airtight container in the refrigerator for up to three days.


Can You Freeze Cauliflower Mash? 

Yes. Freeze the mashed cauliflower in serving-sized portions in zip-top bags or airtight, freezer safe containers for up to three months. Thaw in the refrigerator overnight.


Allrecipes Community Tips and Praise

“This was surprisingly wonderful,” raves Vivian Eickholt. “I made it for a friend on a low-carb diet and couldn’t believe the taste.”

“I roasted the cauliflower and used Greek yogurt,” says Adrien. “The texture was smooth and the flavor was creamy and garlicky.”

“Wonderful!,” according to Nate Collins. “I used a little extra garlic (always do) and pepper and it came out fantastic! Garnished with chives.”

Editorial contributions by Corey Williams


  • 1 head cauliflower, cut into florets
  • 1 tablespoon olive oil
  • 1 clove garlic, smashed
  • ¼ cup grated Parmesan cheese
  • 1 tablespoon reduced-fat cream cheese
  • ½ teaspoon kosher salt
  •  teaspoon freshly ground black pepper


  1. Place a steamer insert into a saucepan; fill with water just below the bottom of the steamer. Bring water to a boil; add cauliflower, cover, and steam until tender, about 10 minutes.

  2. Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.

  3. Transfer 1/2 of the cauliflower to a food processor; cover and blend on high. Add remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in cooked garlic, Parmesan cheese, cream cheese, salt, and black pepper.

    Garlic Mashed Cauliflower in a ceramic bowl

Nutrition Facts (per serving)

98 Calories
6g Fat
8g Carbs
5g Protein

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