Healthy Mashed Cauliflower
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Swap potatoes for cauliflower with this healthy mashed cauliflower recipe! It’s the perfect side dish and comes together quickly with only 6 ingredients. It’s just as creamy and delicious as mashed potatoes, but has half the calories and one-third of the carbs.
Cauliflower is a healthy eater’s best friend. Especially when you’re looking for a healthy way to indulge in “carby” things like bread, rice, pizza and potatoes. It’s amazingly versatile and even surprises me sometimes with how well it can transform from a simple veggie into something like cauliflower pizza crust, cauliflower kettle corn or a cauliflower alfredo sauce.
So when thinking of holiday recipes to share this year I knew I wanted to showcase cauliflower and immediately thought it would be fun to do a mashed cauliflower side dish. The texture is silky smooth, just like regular mashed potatoes!
Table of Contents
Why You’ll Love This Recipe
- Low-carb comfort food – If you’re looking for a low carb alternative to mashed potatoes, this mashed cauliflower is the perfect swap! It’s creamy, comforting, and packed with flavor, but without all the carbs.
- Rich and flavorful – Thanks to the ghee or butter, parmesan, and garlic, this side is anything but bland.
- Super easy to make – With just a few simple ingredients and minimal prep, this recipe comes together in no time. Plus, you can make it ahead of time and reheat it, making it perfect for meal prep or the holidays.
- Versatile – This mashed cauliflower pairs well with almost anything! Whether you’re serving it with roasted chicken, steak, or turkey; it’s an excellent side.
Ingredients Needed
- cauliflower – the star of the show! I recommend using a full head of cauliflower but you can use cauliflower florets as well if that’s all you can find.
- garlic – a little garlic adds a ton of flavor to this dish.
- ghee or butter – adds richness. For the best flavor, use grass-fed butter or a quality ghee.
- parmesan cheese – adds that perfect cheesy bite to the mash! If you’re like me and can’t resist a little extra, go ahead and sprinkle a bit more on top before serving.
- salt and black pepper – simple seasoning to bring out the natural flavors of the ingredients.
- fresh chives – totally optional but I highly recommend topping with chives to bring this entire dish together!
Substitutions & Notes
- Vegan version: For a vegan mashed cauliflower simply swap out the ghee for vegan butter, coconut oil, or even olive oil. For a cheesy flavor, try nutritional yeast or make a batch of my hemp parmesan cheese as a dairy free alternative.
- Cauliflower: You can try using a mix of cauliflower and other vegetables like parsnips, turnips, or even carrots for a more colorful and slightly sweeter mash.
- Spices: Add in a pinch of some spices like paprika or cumin for a little something extra that won’t be too spicy.
- Garnish: I love topping mashed cauliflower with fresh chives—they add a nice mild onion flavor and a pop of color! Sliced green onions work well too, or try a sprinkle of parsley. If you’re looking for a little crunch, toasted pine nuts can be great additions as well.
How to Make Mashed Cauliflower
Step 1: Start by breaking or chopping the head of cauliflower into cauliflower florets and placing them in a large pot. Cover the cauliflower with water and heat until the water is boiling. Reduce heat to medium-low and simmer until the cauliflower is tender – about 12 minutes.
Step 2: While the cauliflower is cooking, heat a small pan over medium heat. Add the butter or ghee, minced garlic and a pinch of salt. Sauté until the garlic is tender and fragrant, make sure you stir frequently so the garlic doesn’t burn!
Step 3: After the cauliflower is cooked, drain the water (reserving ¼ cup for later) and carefully place the cauliflower in a large food processor with the sautéed garlic, additional ghee, parmesan cheese, chives, salt and pepper.
Step 4: Process until cauliflower is smooth, adding water as necessary to reach your desired consistency.
Brittany’s Tip
After steaming or boiling the cauliflower, make sure to drain well! The excess water will make the mash too watery. You can even pat the florets dry with a kitchen towel before blending for a thicker, creamier mash.
What to Serve with Mashed Cauliflower
I know that I’ll be making a batch of this creamy mashed cauliflower for Thanksgiving. Here’s what I’ll be serving it with:
- Main entree – This dish pairs perfectly with a holiday main like roast turkey or a cozy, plant-based lentil loaf . The creamy, savory-sweet flavors make it a match for either option!
- Other sides – Mashed cauliflower fits right in with classic sides like, green bean casserole, vegan cornbread, butternut squash quinoa stuffing, wild rice stuffing or cranberry sauce.
- Dessert – Wrap up the meal with a classic dessert! My healthy apple crisp, pecan pie brownies, vegan chocolate pie or vegan pumpkin pie bring the perfect sweet ending to your holiday feast.
But it doesn’t have to be part of a fancy meal! This mashed cauliflower also makes a great base for bowl meals. I made delicious bowls using this cauliflower mash as the base and topped it with ground turkey and roasted root vegetables. Highly recommend!
How to Store Leftovers
Store leftovers in an airtight container in the fridge for up to 5 days. You can reheat the mashed cauliflower on the stovetop, in the oven or microwave.
Frequently Asked Questions
If you don’t have a food processor, you have a few other options for mashing cauliflower. You can use a stand mixer by adding the cooked cauliflower, sautéed garlic, ghee, parmesan, chives, salt, and pepper, and mixing until smooth. An immersion blender works well too—simply place everything in a large pot or bowl and blend until you get the desired texture. For a more manual method, grab a handheld potato masher and mash everything together in a large bowl. This will give you a chunkier texture and a good arm workout!
Yes, frozen cauliflower works in this recipe. Just make sure to cook and drain it thoroughly before blending. Frozen cauliflower may have a bit more moisture, so you’ll want to be sure to remove any excess water to avoid a watery mash.
Yes, mashed cauliflower is generally a lighter choice than mashed potatoes, with fewer carbs and calories. Plus, cauliflower brings in extra fiber and vitamins, making it a nutrient-rich alternative. Both options can be healthy depending on how they’re prepared, so it really comes down to what you’re craving.
Yes, mashed cauliflower is keto-friendly! Cauliflower is naturally low in carbs, making it a great substitute for mashed potatoes if you’re following a keto diet. It’s creamy, flavorful, and keeps the carb count low, so you can enjoy it as a satisfying side without going over your carb limit.
To keep mashed cauliflower nice and creamy (not watery!), make sure to drain it well after cooking. I like to let it sit in a colander for a few minutes to release any extra moisture, and sometimes I’ll even pat it dry with a paper towel. For extra thickness, you could try adding a little cream cheese or sour cream.
More Cauliflower Recipes to Try
- Roasted Curried Cauliflower
- Cauliflower Soup
- Vegetarian Cauliflower Fried Rice
- Air Fryer Buffalo Cauliflower
- Cottage Cheese Cauliflower Thins
More Healthy Side Dishes to Try
- Kale Salad with Roasted Butternut Squash
- Sweet Potato Casserole
- Green Beans Almondine
- Sourdough Stuffing
- Slow Cooker Mashed Potatoes
Be sure to check out the full collection of side dish recipes as well as all of the Thanksgiving recipes here on EBF!
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Mashed Cauliflower
Ingredients
- 1 large head of cauliflower , chopped into florets (about 10 cups)
- ½ Tablespoon + 1 teaspoon ghee or butter, plus more for topping
- 2 cloves garlic , minced
- ¼ cup freshly grated parmesan cheese
- ½ teaspoon ground pepper, plus more to taste
- 1 teaspoon sea salt, plus more to taste
- 1 Tablespoon fresh chives , chopped, plus more for topping
- ¼ cup reserved water
Instructions
- Chop cauliflower into florets and place in a large pot. Add enough water to cover the cauliflower and heat until water is boiling. Reduce heat to medium-low and simmer until the cauliflower is tender, about 12-15 minutes.
- While cauliflower is cooking, heat a small pan over medium heat. Add 1 teaspoon ghee or butter and minced garlic. Sauté until garlic is tender and fragrant. Be careful not to burn the garlic.
- Before you drain cauliflower, scoop out ¼ cup water to save for later. Drain cauliflower and add to food processor with sautéd garlic, ½ Tablespoon ghee or butter, parmesan cheese, salt, pepper and chives.
- Process until cauliflower is smooth, adding water as necessary to reach desired consistency. I used 2 Tablespoons of reserved water. If you don’t own a food processor, an immersion blender, standing mixer or potato masher would all work work.
- Transfer to a bowl, top with chives and additional butter/ghee if you prefer and serve.
Notes
- If you don’t have a food processor, you can mash the cauliflower using a stand mixer, blender or a handheld potato masher — the consistency just won’t be as smooth. If needed, you can reheat the mashed cauliflower in a small saucepan before serving.
- To make this dish vegan swap the ghee for butter flavored coconut oil and use this hemp parmesan.
- Store leftovers in an airtight container in the fridge for up to 5 days. You can reheat the mashed cauliflower on the stovetop, in the oven or microwave.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Equipment
Like This Recipe? Rate & Comment Below!
What are your thoughts on using parsnips or rutabaga in place of the cauliflower? I love a smashed parsnip!
Hi Kara – I haven’t tried this recipe with parsnips, but I bet it would be delicious. Let me know how it turns out!
Made the mash tonight and as always, it was a hit and so yummy. I kind of burnt the garlic and didn’t have chives, but it didn’t matter. it was good by itself ,but I used it to dunk my fish into it. The cauliflower I bought was kind of small and others were asking for more. Thank you so much for your amazing recipes!
Absolutely! I am excited to hear that this recipe is such a hit, Gabrielle. Thank you for your review + star rating, I really appreciate it!
Wow! I was initially intimidated because healthy food almost always equals “hassle”. This was super simple and straightforward and most of all, delicious! So impressed with how close the texture comes to real potatoes. I used a dash of heavy cream since I had it on hand, but even without it I’m sure it would’ve been just as yummy.
I know tastebuds vary but I would recommend doubling the garlic and salt (had to add a bunch salt it afterwards) if you’re used to rich potatoes like I am. I also subbed parsley with chives and it was still fabulous.
Definitely making this again!
Woo! I am so glad to hear this recipe was a hit, Tyler! I love the swap of parsley with chives, I bet that was delicious! Thanks for making this and coming back to leave a review, I really appreciate it.
DELICIOUS!! And easy to make! I made these for thanksgiving and did a vegan version. I didn’t even add the butter-flavored coconut oil that was suggested and they still tasted great! Very flavorful! I just simply added the vegan parmesan (I used the Eating Birdfood recipe for this as well) and minced garlic to the food processor without sautéing anything. It’s nice to have a healthier alternative to mashed potatoes.
Woo!! So thrilled this recipe was a success, Tanya. Thanks so much for the review. It means the world to me!