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Garlic and Parmesan Cauliflower Mash

For a lighter side dish, try this flavorful, low-carb Garlic and Parmesan Cauliflower Mash!

Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4 people (about 2 cups mashed)
Calories: 134 kcal
Course: Side Dish
Cuisine: American

Ingredients

  • 1 medium head cauliflower, trimmed and broken into florets
  • 1 cup vegetable or chicken broth
  • 1 tablespoon olive oil
  • 1 clove garlic, smashed and peeled
  • ⅓ cup sour cream, at room temperature
  • ¼ cup grated Parmesan cheese, at room temperature
  • 1 tablespoon chopped fresh chives
  • salt and pepper, to taste

Instructions

    Cup of Yum
  1. Place cauliflower florets and broth in a large pot. Cover and bring to a boil over medium-high heat. Once the broth boils, reduce the heat to medium and cook until the cauliflower is very tender (about 10-15 minutes). Reserve ¼ cup of the broth from the pot; drain the cauliflower.
  2. Transfer the cauliflower to a food processor.
  3. Meanwhile, heat olive oil in a small skillet over medium heat. Add the garlic; cook and stir until garlic is softened, about 2 minutes. Remove from heat and discard garlic.
  4. Process the cauliflower, adding the reserved broth, the sour cream, and the garlic-infused olive oil a little bit at a time until the mixture is smooth. Fold in the Parmesan cheese and chives; season with salt and pepper to taste.

Notes

  • Roasted Cauliflower Mash: You can roast the cauliflower in the oven to give it a nuttier, bolder flavor. I find that the puree is smoother and creamier, however, when the cauliflower is cooked in broth on the stovetop.
  • Cauliflower Mash with Cream Cheese: Swap out the sour cream and use cream cheese instead. You'll need about 2-4 tablespoons of cream cheese, depending on how thick and rich you like the puree. Make sure the cream cheese is at room temperature (or warm) so that it blends smoothly into the cauliflower.
  • Loaded Mashed Cauliflower: Top your cauliflower mash with all of your favorite baked potato toppings -- including butter, chives, grated cheddar, additional sour cream, and crispy bacon!
  • For a stronger garlic flavor, you can puree the garlic clove right into the cauliflower, rather than removing the clove from the infused olive oil.

Nutrition Information

Serving 1/4 of the recipe (about 1/2 cup) Calories 134kcal (7%) Carbohydrates 8g (3%) Protein 6g (12%) Fat 10g (15%) Saturated Fat 4g (20%) Cholesterol 15mg (5%) Sodium 369mg (15%) Potassium 504mg (14%) Fiber 3g (12%) Sugar 3g (6%) Vitamin A 206IU (4%) Vitamin C 74mg (82%) Calcium 126mg (13%) Iron 1mg (6%)

Nutrition Facts

Serving: 4people (about 2 cups mashed)

Amount Per Serving

Calories 134

% Daily Value*

Serving 1/4 of the recipe (about 1/2 cup)
Calories 134kcal 7%
Carbohydrates 8g 3%
Protein 6g 12%
Fat 10g 15%
Saturated Fat 4g 20%
Cholesterol 15mg 5%
Sodium 369mg 15%
Potassium 504mg 11%
Fiber 3g 12%
Sugar 3g 6%
Vitamin A 206IU 4%
Vitamin C 74mg 82%
Calcium 126mg 13%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.