Mashed Cauliflower will blow your mind. It is low carb, but tastes like decadent mashed potatoes. This easy swap will become your new favorite side dish.
For a while now I’ve kind of been trying to avoid the low-carb fad. I mean, can there really be a world where I will prefer “cauliflower rice” over white rice? I’m not so sure.
But the reality of it is that I have a lot of readers who are requesting low-carb recipes. A lot. Readers who have recently been diagnosed with diabetes and other health issues who really need lower-carb recipes. I always want to be a helpful resource that leads you to love being in the kitchen.
With that, I give you this amazing mashed cauliflower recipe. In addition to being low-carb, it is incredibly delicious. It has a buttery smooth texture and a delicious garlic flavor. I would absolutely eat this over mashed potatoes. On top of all of that it is really easy to make and a great way to get in your serving of vegetables.
This was delish! Cooking the cauli this way was waaaaay better than any other way that gets it water-logged. It was very close to mashed potatoes. We loved it! I shared it. Thanks.
How to Make Mashed Cauliflower
Step 1: Cut the Cauliflower
I like to cut it into fourths and then, cutting on an angle, cut out the core of the cauliflower (see the photo below). Then use a knife or food processor to chop the cauliflower so it is as small as rice.
Step 2: Sauté the Garlic in Butter
You want to cook it just until it becomes fragrant, being careful not to burn it.
Step 3: Add the Cauliflower to the Garlic and Butter Mixture
Season it with salt and pepper and cook it for about three to four minutes.
Step 4: Let the Cauliflower Simmer
Add two tablespoons of water to the cauliflower, turn down the heat, and cover it. Cook for 15 minutes, stirring a few times while it cooks.
Step 5: Blend the Cauliflower
Add one last tablespoon of butter to the cooked cauliflower and then blend it. I like using an immersion blender, but you can transfer it to a traditional blender to blend until it reaches a smooth consistency.
Using a Food Processor
Part of what keeps this recipe quick is chopping the cauliflower fine. It allows it to cook faster and become tender much more quickly. While you can certainly do that with a knife, that kind of defeats the purpose of speeding it up. The food processor is a great solution to this. A few seconds in there and it is the exact right size.
Mashed Cauliflower Variations
As dietary needs vary greatly, I wanted to give you a few options for this recipe.
- Cut back on the butter. It is totally possible to make this with less butter. Start out sautéing the garlic in only two tablespoons of butter and then forgo the last tablespoon at the end.
- Use olive oil instead. If you want to make this recipe vegan, sauté the garlic in two tablespoons of olive oil to start. No need to add more at the end.
- Skip the garlic. I will be honest, I think this is a mistake. But if you need a more bland recipe, this is a way to do it. Just add the finely chopped cauliflower to the butter as soon as it melts.
- Make this recipe low-sodium. Skip the salt and make sure to use unsalted butter.
Making Ahead
Allow the mashed cauliflower to cool before storing it in an airtight container in the refrigerator. When you are ready to serve, microwave at half power in a covered baking dish. Or reheat on the stovetop, adding a small amount of milk or water and stirring regularly.
Reheating Cauliflower Mashed Potatoes
Store leftovers in an airtight container in the refrigerator for up to three days. When ready to eat, heat covered on half power in the microwave. Or reheat in a saucepan on the stove, adding a small amount of milk or water and stirring regularly.
Freezing Mashed Cauliflower
This recipe is a great candidate for freezing because it contains no milk or sour cream. To freeze:
- Make the recipe from start to finish.
- Scoop single servings onto a wax paper-lined plate.
- Freeze for four hours. Then transfer to an airtight container.
- Store in the freezer for up to three months.
- Thaw in the refrigerator overnight and then reheat using the instructions above.
Recipes to Pair with Cauliflower Mashed Potatoes
- My Mississippi Pot Roast would be amazing over these.
- Cream of Mushroom Pork Chops or Cream of Mushroom Chicken would be fantastic paired with cauliflower mash.
- They would be fantastic as a side dish for my Easy Top Round Roast Beef.
If you make these Cauliflower Mashed Potatoes or any of my other recipes, please leave me a comment and let me know what you think. I love hearing from you.
Mashed Cauliflower
Ingredients
- 1 head cauliflower see note 1
- 4 tablespoons unsalted butter (56 grams) divided
- 1 clove garlic minced
- 1 teaspoon kosher salt (or 1/2 teaspoon table salt) (5 grams)
- dash freshly ground black pepper
Instructions
- Cut the cauliflower in half and then into fourths. Cutting on an angle, cut the core out of each fourth (see photos in the post). Place the cauliflower florets in a food processor to chop into small pieces. Alternatively, chop by hand with a large, sharp knife.
- In a large Dutch oven or a deep skillet, melt 3 tablespoons of butter. Add the garlic and sauté for 30 seconds until the garlic is fragrant, being careful not to burn it.
- Add the cauliflower, and season with 1 teaspoon kosher salt and a dash of freshly ground black pepper. Sauté the cauliflower for 3 to 4 minutes until it turns light tan. Add two tablespoons of water to the pot, turn the heat down low, and cover for 15 minutes, stirring a few times during cooking.
- Add the last tablespoon of butter, and using an immersion blender, blend the cauliflower until smooth. Taste and add more salt and pepper as necessary. Or even a dash of onion powder.
Recipe Video
Notes
- While a lot of recipes call for boiling the cauliflower, I don’t like how many of the nutrients you lose to the water. In this recipe, we achieve the same softness during sautéing without sacrificing flavor or nutrients.
Iva L. says
This was delish! Cooking the cauli this way was waaaaay better than any other way that gets it water-logged. It was very close to mashed potatoes. We loved it! I shared it. Thanks.
I’m so happy that you enjoyed it!
Kelly S. says
So let me start by saying I usually hate mashed cauliflower but this recipe has made me have a change of heart….at least made like this. I made them tonight with the Mississippi Pot Roast and they were absolutely wonderful. Thank you for sharing this game changing recipe!!
Yay!! I’m so happy to hear that you liked it as much as me!
Joan Peters says
Really good flavor! I didn’t leave it quite long enough to be able to mash it, but it was still delicious.
I’m so glad that you liked it, Joan!
Joanne says
I have a recipe for Cottage Pie, which is similar to Shepherd’s Pie, but I’d like to know if this might be a good replacement for the potato mash…..they’d be mixed with Irish cheddar, then spread on top of the meat mixture and then baked. Would it hold up well and make a good alternative?
I would want to test it to know for sure, but I think so!
Virginia says
I’m gonna make this for 2 women and 2 men is there anyway you could give me the carb count per serving
Cause 1 woman will want to know cause she writes down her carbs
There is nutritional information in the recipe card at the bottom of the post, you just need to click the little arrow. It has the carb count in there.
Kathy Kunert says
This is a yummy recipe! I will definitely make it again, Thank you!
I’m glad you like it, Kathy!
Colleen says
I don’t have an immersion blender. Can I just put it back in my processor?
You sure can!
Michelle says
Can I make this ahead of time, refrigerate, and then reheat? Will it affect the taste or texture?
In the FAQ towards the bottom of the post there are instructions on making ahead/reaheating.
Vonda says
I would like to make this for Thanksgiving. What is the serving size? I don’t see that listed in the nutrition section. Thank you!
Sorry about that, it’s half a cup!
Jackie says
I followed the recipe only I added a couple tablespoons of grated Parmesan cheese, it was very good. I will make it again.
I’m so glad you liked it, Jackie!