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Easy Creamy Garlic Mashed Cauliflower

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This garlic mashed cauliflower is easy and versatile. Read on for ideas on how to dress up this very basic alternative to mashed potatoes.

Garlic mashed cauliflower is a versatile side dish that pairs well with a variety of main courses. It’s a great option for those looking to reduce their carb intake, and it’s also suitable for individuals following low-carb or keto diets. Enjoy it as you would traditional mashed potatoes, but with fewer calories and carbohydrates.

Cauliflower is a versatile and nutritious vegetable that offers a wide range of health benefits. Here are some of the key benefits of cauliflower:

  1. Nutrient-Rich: Cauliflower is packed with essential nutrients, including vitamins C and K, folate, vitamin B6, potassium, and fiber. These nutrients are important for overall health and can help support various bodily functions.
  2. Low in Calories: Cauliflower is low in calories, making it a great choice for those looking to manage their weight. It can be used as a lower-calorie alternative to starchy vegetables like potatoes and rice.
  3. High in Fiber: The high fiber content in cauliflower can aid in digestion, promote regular bowel movements, and help maintain a healthy digestive system.
  4. Antioxidant Properties: Cauliflower contains antioxidants like vitamin C and phytonutrients, such as glucosinolates and carotenoids. These antioxidants help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.
  5. Anti-Inflammatory: Some compounds in cauliflower, like glucosinolates and sulforaphane, have anti-inflammatory properties. They may help reduce inflammation in the body, which is associated with various chronic diseases.
  6. Supports Heart Health: Cauliflower is low in cholesterol and saturated fats while being a good source of fiber, which can help lower the risk of heart disease. It also contains potassium, which supports healthy blood pressure levels.
  7. Aids in Weight Management: The high fiber and low-calorie content of cauliflower can help with weight management by promoting a feeling of fullness and reducing overall calorie intake.
  8. Rich in Choline: Choline is an essential nutrient that plays a role in brain health and liver function. Cauliflower is a good source of choline, which can support cognitive function and liver health.
  9. Versatile in Cooking: Cauliflower is incredibly versatile and can be used in various dishes. It can be roasted, steamed, mashed, riced, or even used as a pizza crust or a substitute for traditional grains in recipes.
  10. Supports Bone Health: Cauliflower contains vitamin K, which is essential for bone health as it helps with calcium absorption and bone mineralization.
  11. Potential Cancer Protection: Some studies suggest that the compounds in cauliflower, particularly sulforaphane, may have anti-cancer properties and could help reduce the risk of certain types of cancer.
  12. Regulates Blood Sugar: The fiber and antioxidants in cauliflower can help regulate blood sugar levels, making it a good choice for individuals with diabetes or those at risk of developing diabetes.

It’s important to note that the specific health benefits of cauliflower can vary depending on how it’s prepared and consumed. Incorporating cauliflower into a balanced diet can contribute to overall health and well-being.

Garlic mashed cauliflower, often referred to as “cauliflower mash” or “cauliflower puree,” is a popular low-carb and healthier alternative to traditional mashed potatoes. It’s made by cooking cauliflower florets until they are tender and then mashing or blending them to a creamy consistency.

There are also many varieties to mashed cauliflower. Scroll below the recipe for some ideas how to flavor and customize the garlic mashed cauliflower.

Here’s a basic recipe for making mashed cauliflower:

Garlic Mashed Cauliflower

Garlic Mashed Cauliflower

Yield: 4 servings
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Easy and creamy, these herbed mashed cauliflower is a great low carb alternative to starchy potatoes. With only two base ingredients, this cauliflower mash can be dressed up just like their potato counterparts.


  • 1 head of cauliflower
  • 3 cups vegetable broth
  • 2 cloves garlic, minced
  • 2 tablespoons butter
  • minced chives or green onions, for garnish


  1. Prep the cauliflower: Cut the cauliflower head into florets, discarding the tough stem.
  2. Add the broth to a large pot and bring to a boil.
  3. Carefully add the cauliflower and garlic cloves to the boiling water and boil 10-15 minutes until tender.
  4. Drain the cauliflower and add back to the pot.
  5. Add two tablespoons of butter to the cauliflower.
  6. Using a masher, mash the cauliflower until it resembles the consistency of mashed potatoes.
  7. Top with desired garnish - chives or green onions and serve immediately.

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    1. Classic Mashed Cauliflower: This version closely resembles traditional mashed potatoes, with steamed or boiled cauliflower mashed and mixed with butter, cream, or milk, and seasoned with salt and pepper.
    2. Garlic Mashed Cauliflower: Add roasted or sautéed garlic to the mashed cauliflower for a delicious garlic-infused flavor. You can also roast the whole head of garlic and mix the creamy cloves into the mashed cauliflower.
    3. Loaded Mashed Cauliflower: Similar to loaded mashed potatoes, you can top your mashed cauliflower with shredded cheese, crispy bacon bits, chives, and even sour cream for a decadent treat.
    4. Parmesan Mashed Cauliflower: Mix grated Parmesan cheese into your mashed cauliflower for a rich and savory twist. This adds a cheesy and nutty flavor to the dish.
    5. Herb-Infused Mashed Cauliflower: Incorporate fresh or dried herbs like rosemary, thyme, or chives for a fragrant and flavorful mashed cauliflower variation.
    6. Vegan Mashed Cauliflower: To make a vegan version, use plant-based butter or olive oil, and substitute non-dairy milk like almond or coconut milk for the cream. Nutritional yeast can provide a cheesy flavor.
    7. Curry Mashed Cauliflower: Add curry powder or paste to your mashed cauliflower for a unique and aromatic twist. It gives the dish a mild curry flavor.
    8. Roasted Mashed Cauliflower: Roast cauliflower florets before mashing to enhance their natural sweetness and depth of flavor. Then, mix with your preferred seasonings.
    9. Pesto Mashed Cauliflower: Blend in some homemade or store-bought pesto sauce for a vibrant, herby, and slightly tangy flavor.
    10. Spicy Mashed Cauliflower: If you enjoy some heat, add red pepper flakes, cayenne pepper, or a hot sauce of your choice to your mashed cauliflower.
    11. Truffle Mashed Cauliflower: Drizzle truffle oil or add some truffle salt to your mashed cauliflower for a luxurious and earthy flavor.
    12. Sour Cream and Onion Mashed Cauliflower: Mimic the classic potato chip flavor by adding sour cream and diced green onions to your mashed cauliflower.

    Try these other delicious cauliflower recipes:

    Vegan Cauliflower Walnut Crumbles

    Vegan Cauliflower Alfredo

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