• Side Dishes
  • Mashed Cauliflower

    This post may contain affiliate links for which I earn a commission. Read my disclosure page here.

    Quick and easy to make, this seasoned mashed cauliflower is a great low-carb side dish and a perfect substitute for mashed potatoes. Seasoned with garlic and sour cream it’s ready to serve in less than 20 minutes.

    cauliflower mashed potatoes in a bowl

    These easy cauliflower mashed ‘potatoes’ are a great low-carb and keto-friendly alternative side dish. Perfectly seasoned, they are far from bland, and they work great with so many main dishes. It’s a delicious side dish perfect to serve at your Thanksgiving table.

    Super simple, super tasty, they are a delicious way to get more veggies onto your plate.

    For more cauliflower recipes, be sure to try my Roasted Garlic Cauliflower and Cauliflower Soup.

    Why you will love this recipe!

    • Quick and easy: There’s really nothing complicated about this cauliflower puree recipe, with a few simple ingredients, it’s perfect to serve as part of a weeknight meal.
    • Healthy: Low in carbs and high in fiber, this recipe is a great way to get more veggies into your diet.
    • Versatile: This garlic mashed cauliflower recipe is great to serve with so many dishes. It works well with all kinds of seafood, chicken, beef and veggie mains.
    close up image of mashed cauliflower with garlic in a bowl

    Ingredients

    • Cauliflower: Cauliflower is super nutritious whilst being low in carbohydrates, sodium, and calories. It’s also fat-free and cholesterol-free. It’s a great source of vitamins C and K.
    • Salt and pepper: Added to taste.
    • Garlic: Freshly minced garlic adds a really great flavor to the mashed cauliflower.
    • Sour cream: To create a creamy texture. I prefer to use full-fat, but you can use low-fat. You could also use Greek yogurt instead.
    • Butter: You can use salted or unsalted butter, just adjust the amount of added salt to suit your taste. You could also use extra virgin olive oil instead of butter.
    • Fresh herbs and seasonings: Chives. You could also add some chopped fresh thyme but that is optional.
    ingredients for mashed garlic cauliflower

    How to make cauliflower mashed ‘potatoes’

    • Place cauliflower florets in a large pot and cover with water and 1/2 teaspoon salt. Boil until tender. Drain very well.
    • Place the cauliflower in a large pot, add minced garlic, sour cream and softened butter to the pot, and puree using a handheld blender until thick and smooth, or until desired consistency is reached
    • Serve warm in a bowl topped with extra butter and chives. If you desire, you can add some freshly shredded Parmesan cheese on top.
    process images of making cauliflower mash

    Can you make it vegan?

    As it stands, this recipe is vegetarian, but it does contain dairy. To make this mashed garlic cauliflower plant-based and dairy-free, simply use vegan butter and sour cream.

    Can you use fresh or frozen cauliflower?

    Either work in this recipe, you just need to boil frozen cauliflower for a couple of minutes longer. Use about 3 to 4 cups or 2 pounds of frozen cauliflower for this recipe.

    keto mashed cauliflower in a white bowl

    Can you make it ahead of time?

    Yes! Once you have made your mashed cauliflower, let it cool and then transfer it to an airtight container. It will keep well in the fridge for 3 to 4 days. You can then gently reheat it on the stovetop or for a minute or two in the microwave.

    Can you freeze it?

    Yes, this keto cauliflower mash is a freezer-friendly side dish, but if you plan on freezing it, it’s best not to add in the sour cream as this can separate. Place the mash into a freezer bag and squeeze out as much air as possible. It will keep well for up to 6 months.

    Thaw the frozen cauliflower in the fridge, reheat it on the stovetop, and stir in the sour cream.

    best cauliflower mash with butter and garlic in a bowl

    TIPS FROM NELI’S KITCHEN

    Recipe Notes and Tips

    • Boil the cauliflower in salted water. This will help to add flavor to the dish right from the start.
    • Use an immersion blender to get the mashed cauliflower really smooth and creamy. You can use a potato masher or food processor, but it will take a little more effort.

    More Easy Side Dishes

    If you loved this cauliflower puree, check out some of my other side dish recipes:

    Mashed Cauliflower

    Quick and easy to make, this seasoned mashed cauliflower is a great low carb side dish and a perfect substitute for mashed potatoes.
    Prep Time 10 minutes
    Cook Time 10 minutes
    Total Time 20 minutes
    Servings 4 servings
    Calories 105kcal

    INGREDIENTS

    INSTRUCTIONS

    • Place cauliflower in a large pot and cover with water and 1/2 teaspoon salt. Boil until tender. Drain very well.
    • Place the cauliflower in a large pot, add minced garlic, sour cream and softened butter to the pot, and puree using a handheld blender until thick and smooth.
    • Serve warm topped with extra butter and chives, if you like.

    TIPS & NOTES

    • Boil the cauliflower in salted water. This will help to add flavor to the dish right from the start.
    • Use an immersion blender to get the mashed cauliflower really smooth and creamy. You can use a potato masher and a hand whisk, but it will take a little more effort.

    NUTRITION

    Calories: 105kcal | Carbohydrates: 8g | Protein: 3g | Fat: 8g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 20mg | Sodium: 398mg | Potassium: 447mg | Fiber: 3g | Sugar: 3g | Vitamin A: 231IU | Vitamin C: 70mg | Calcium: 45mg | Iron: 1mg
    Course Side Dish
    Cuisine American
    Keyword cauliflower mash recipe, cauliflower mashed potatoes, how to make cauliflower mash
    Did you make this recipe?

    Use the tag #DeliciousMeetsHealthy when posting a picture of your recipe, and make sure to follow @deliciousmeetshealthy on Instagram!

    Leave a Reply

    Your email address will not be published.

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Spring Salads

    5 Quick Tips To Simplify Dinner Time