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.
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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.
did you make this
Mashed Cauliflower
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Roasted Green Beans
Air Fryer Cauliflower
Parmesan Roasted Broccoli
Creamy Cucumber Salad
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.
- Youtube
- Newsletter
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.
did you make this
Mashed Cauliflower
Facebook
Twitter
Pinterest
Youtube
Newsletter
Roasted Green Beans
Air Fryer Cauliflower
Parmesan Roasted Broccoli
Creamy Cucumber Salad
Instagram
Facebook
Youtube
Newsletter
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.
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.
Nutrition
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