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Bowl with a spoon in it, of mashed cauliflower topped with chives.
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4.8 from 5 votes

6-Ingredient Healthy Mashed Cauliflower

Swap potatoes for cauliflower to create this 6-ingredient healthy mashed cauliflower side dish that tastes just like creamy mashed potatoes but with half the calories and one-third of the carbs!
Prep Time15 mins
Cook Time15 mins
Total Time30 mins
Keyword: cauliflower, Christmas, healthy, holiday, low calorie, low carb, mashed cauliflower, mashed potatoes, thanksgiving
Servings: 4
Calories: 110kcal


  • 1 medium-large head of cauliflower about 10 cups cauliflower florets
  • 2 cloves garlic minced
  • 1 teaspoon ghee or butter
  • pinch of salt
  • 1/4 cup freshly grated parmesan cheese
  • 1/2 Tablespoon ghee or butter
  • 1/2 teaspoon ground pepper
  • 1 teaspoon sea salt
  • 1 Tablespoon fresh chives chopped + more for topping


  • Break 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 minutes.
  • While cauliflower is cooking, heat a small pan over medium heat. Add 1 teaspoon ghee, minced garlic and a pinch of sea salt. Sauté until garlic is tender and fragrant. Be careful not to burn the garlic.
  • Drain cauliflower and carefully place in a large food processor with sautéd garlic, 1/2 Tablespoon ghee, parmesan cheese, salt, pepper and chives. Process until cauliflower is smooth. Transfer to a bowl, top with chives and serve.


  • 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.


Calories: 110kcal | Carbohydrates: 11g | Protein: 7g | Fat: 5g | Fiber: 5g | Sugar: 5g