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Mashed cauliflower with butter.
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5 from 21 votes

Mashed Cauliflower

Mashed cauliflower is a healthy, low-carb alternative to mashed potatoes. It's similarly creamy, and the sauteed garlic and fresh herbs in this recipe make it seriously tasty. Watch the video below to see how I make it in my kitchen!
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Side Dish
Cuisine: American
Keyword: How to Make Mashed Cauliflower, Mashed Cauliflower, Mashed Cauliflower Recipe
Servings: 4 servings
Author: Lisa Bryan

Equipment

Ingredients

  • 1 head of cauliflower
  • 1 tablespoon extra virgin olive oil
  • 2 garlic cloves minced
  • 1 to 2 teaspoons finely chopped herbs (thyme, rosemary, sage, parsley, chives, etc)
  • kosher salt and freshly ground black pepper to taste
US - Metric

Instructions

  • Prep the cauliflower. Trim the leaves off the cauliflower and cut off the florets. Rinse the florets under water.
    Slicing cauliflower on a wooden board.
  • Steam the cauliflower. Heat 1 inch of water in a pot on medium heat and bring to a boil. Place a steamer insert in the pot and add the cauliflower florets. Steam for 6 to 8 minutes.
    A pot of cauliflower.
  • Cook the garlic. While the cauliflower is steaming, heat the olive oil in a small pan on medium heat. Add the minced garlic and cook for 30 seconds, then remove from the heat.
    Cooked garlic in a pan.
  • Add everything to the pot. Remove the steamed cauliflower from the pot, drain the water, and add the cauliflower back in. Then, add the olive oil, garlic, chopped herbs, and any optional ingredients.
    Mixing cauliflower and herbs in a pot.
  • Mash. Use a potato masher or stick blender to mash the cauliflower.
    Mashed cauliflower in a pot.
  • Serve. Season with salt and pepper, garnish with fresh herbs and serve immediately.
    A white bowl of mashed cauliflower.

Video

Notes

  • Be careful not to overcook the cauliflower or else your cauliflower mash might end up more of a cauliflower puree. The same can be said if you use a food processor instead of using a potato masher or handheld stick blender. The goal is to gently mash, not to puree.
  • Also, if you're not concerned about this recipe being low-carb, remember that you can also do 50/50 mix with traditional potatoes and mashed cauliflower for a happy medium.

Nutrition

Calories: 70kcal | Carbohydrates: 8g | Protein: 3g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 3g | Sodium: 43mg | Potassium: 439mg | Fiber: 3g | Sugar: 3g | Vitamin A: 24IU | Vitamin C: 71mg | Calcium: 36mg | Iron: 1mg