Garlic Cauliflower Mash Recipe

Garlic Cauliflower Mash is going to rock your world with flavor and even better, those crazy carbs in a great bowl of mashed potatoes are no there. Just amazing flavor from the cauliflower and seasoning. This recipe is my go to when I have been overdoing carbs or when I just want deliciousness.

It's creamy and flavorful from the combo of garlic, buttermilk and seasoning. This is a great way to bring a tasty Keto side dish to your family and friends!

Want to cut down on carbs with a side dish that's full of flavor and tastes amazing, try mashed cauliflower!

Cauliflower Mash Vs. Mashed Potatoes

Does cauliflower mash taste exactly like mashed potatoes, no! The texture is similar but they both have their own distinct flavor. That said, mashed cauliflower is very palatable and you will love the flavors in this side dish. 

Mashed Potatoes whether they are my Granny's or in the Instant Pot are nothing less than amazing! Trust me my friends, I am not giving up my taters. 

I do however, as I'm sure many of you do, carb overload and I need to take a break from the carbs. Recipes like this one or chicken zoodle soup or chicken piccata are my go-to for better for me choices. Moderation, my friends, moderation. 

Mashed cauliflower is a wonderful choice when you are focusing on lowering carbs! 

I make a lot of veggie purees and this cauliflower mash was one that my family loves. Veggie purees are a great way to incorporate veggies into any low-carb diet. The combinations are also endless!  I have a few more coming up on the blog.

Cauliflower Mash FAQs

Can you eat Cauliflower on a Keto diet?

Absolutely, cauliflower has become the solution for meals that are normally high in carbs. Cauliflower Tabbouleh is a great example of using cauliflower for a low-carb option.

How many carbs does 1 cup of cauliflower contain?

Cauliflower is very low in carbohydrates. A person can enjoy 1 cup of raw or cooked cauliflower.  Cauliflower contains about 5 grams of carbs.

Approximately how long can mashed cauliflower be kept in the fridge?

Garlic Mashed Cauliflower can be kept well covered in the fridge for about 3 days.

Can garlic mashed cauliflower be frozen?

Absolutely, this garlic cauliflower recipe can be made ahead and frozen to use at a later date. I use my food saver to preserve the flavors of the cauliflower. Buy cauliflower when it is on sale.  Make cauliflower rice and mashed cauliflower, freeze for later. Also, freeze raw cauliflower to use later, a money saver.

Variations on mashed cauliflower:

When making mashed cauliflower, you can adjust ingredients. Feel free to experiment with low-fat milk, sour cream, cream cheese, or add herbs. Recipes are a base and you can always change up ingredients for different flavors.

What goes well with mashed cauliflower?

• Low-Carb Chicken Piccata
• Lighter Salisbury Steaks
• Instant Pot Braised Short Ribs 
• Swedish Meatballs

Cauliflower has a lot of health benefits. It is an anti-inflammatory and Inflammation is associated with strokes, diabetes, and heart disease.

Health Benefits of  Cauliflower:

• Cauliflower is low-calorie, low-fat, low-sugar which makes it a great food choice.
• Being anti-oxidant rich, cauliflower is awesome for those with autoimmune disease.
• Eating cauliflower is also good for anyone with chronic fatigue, and many other ailments.
• Cauliflower is rich in selenium, which aids in keeping the immune system up and running.
• Vitamin K is abundant in cauliflower which aids in bone health, osteoporosis, and a great coagulator for blood.

How to Make Mashed Cauliflower:

1. Cut up cauliflower into florets and place in a saucepan. Cover with water about 1 inch above florets.
2. Add in 2 cloves garlic, season water with pepper.
3. Bring cauliflower to a boil. Reduce heat, simmer to soften cauliflower, about 10 minutes.
4. Drain cauliflower in a colander. Return to saucepan. 
5. Heat saucepan with cauliflower over medium heat, stirring constantly to drain any excess water.
6. Add in buttermilk, butter, and season to taste with salt and pepper. Mash cauliflower. 
7. Serve cauliflower mash with your favorite meals. 

How to Make Creamy Mashed Cauliflower?

1. Follow steps 1 - 5 from How to Make Mashed Cauliflower above.
2. Transfer the cauliflower to a food processor.
3. Add buttermilk and butter. Add in salt and pepper, to taste.
4. Next, puree cauliflower mash ingredients until smooth.
5. Check the seasoning, reseason if needed.

It’s always awesome seeing your recreations of my recipes! When you make any of my recipes, tag me on Instagram #everydayeileen or @everyday_eileen

I love any comments or questions, please feel free to leave them below!                               

                         I HOPE YOU CONTINUE CONNECTING WITH ME

            FACEBOOK  INSTAGRAM, PINTEREST, TWITTER, BLOGLOVIN, GOOGLE 

Love this recipe, it would be awesome if you give it a 5-star rating and share comments below!

📖 Recipe

Eileen Kelly

Garlic Cauliflower Mash

5 from 1 vote

Enjoy a low-carb creamy and flavorful substitute for mashed potatoes with a delicious cauliflower mash! Great for Keto diets and for days you want to limit carbs and not flavor! 

Print Recipe Pin Recipe Save RecipeSaved!

Prep Time 5 minutes mins

Cook Time 20 minutes mins

Servings: 4 servings

Course: Side Dish

Cuisine: American, Healthy

Calories: 90

Ingredients Method Nutrition

Ingredients

 

US CustomaryMetric

 

1x2x3x?

To Cook Cauliflower

• ▢ 1 large cauliflower, cut into florets
• ▢ water, enough to cover the cauliflower
• ▢ 2 cloves garlic, peeled and chopped
• ▢ 1 bay leaf
• ▢ ¼ teaspoon black pepper
• ▢ ⅛ teaspoon kosher salt

To Make Garlic Cauliflower Mash

• ▢ 4-5 ½ Tablespoons buttermilk
• ▢ 1 Tablespoon unsalted butter
• ▢ ⅛ teaspoon nutmeg optional
• ▢ ½ teaspoon kosher salt
• ▢ ½ teaspoon black pepper
• ▢ 1 teaspoon fresh chopped thyme, chives, or parsley garnish - optional

Instructions

 

How To Make Cauliflower

1. In a medium saucepan, over medium heat, add the cauliflower florets, minced garlic, bay leaf, black pepper, and salt
2. Cover with enough water to cover florets by about ½ inch.
3. Bring to a boil, reduce heat to simmer. Let cauliflower simmer about 6 minutes. Cauliflower should be fork tender.
4. Drain water from cauliflower. Remove and discard bay leaf.
5. Return cauliflower back to saucepan over medium heat. Gently stir about for 10 seconds to remove excess water.

To Make Creamy Garlic Cauliflower Mash

1. Remove cauliflower from heat. To the cauliflower, add 4 Tablespoons of buttermilk and butter. Season with salt and black pepper to taste.
2. Use an immersion blender to puree until smooth. Check seasoning, adjust seasoning if needed.
3. Place cauliflower in a bowl, sprinkle with chopped chives, parsley thyme. Serve

To Make Garlic Mashed Cauliflower

1. Remove cauliflower from heat. To the cauliflower, add 4 Tablespoons of buttermilk and butter. Season with salt and black pepper to taste.
2. Use a potato masher and mash ingredients together.
3. If you find you need more liquid, add a bit more buttermilk. Mash for about 1 to 2 minutes.
4. Check your seasoning. Adjust seasoning, if needed.
5. Cauliflower mash will be more rustic in texture.
6. Serve in a bowl, sprinkle with fresh parsley, chives or thyme.

Note 1: Nutmeg adds a nice hint of a woody spice to the cauliflower mash.

Note 2: The cauliflower keeps in the fridge, well covered for about 3 days.

To Freeze Cauliflower Mash can be frozen in a sealed freezer safe bag for about 3-4 months. Defrost overnight in the fridge and reheat in a saucepan.

• Any nutritional data I provide is an approximation and actual dietary information can vary based on ingredients and portion sizes

Nutrition

Serving: 1servingCalories: 90kcalCarbohydrates: 11gProtein: 4gFat: 4gSaturated Fat: 2gCholesterol: 9mgSodium: 154mgPotassium: 650mgFiber: 4gSugar: 4gVitamin A: 115IUVitamin C: 101.7mgCalcium: 68mgIron: 0.9mg

Nutritional values are estimates only. Please consult a professional for strict dietary needs.

If you loved this recipe, please leave a ⭐⭐⭐⭐⭐ rating below — it helps other find it and means the world to me! — Eileen xo 🍀

Pin Garlic Cauliflower Mash to Make Any Time: