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5.0 from 45 votes

Garlic Cauliflower Mash

This Garlic Cauliflower Mash is a delicious, easy, and low-carb vegetable side dish that mimics a bowl of classic mashed potatoes.

Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 8 people
Calories: 83 kcal
Course: Side Dish
Cuisine: American

Ingredients

  • 1 cauliflower head (medium sized)
  • ½ head of garlic (~6 cloves), peeled
  • 1 ¼ cup whole milk
  • ¼ cup Asiago or Parmesan cheese (or use a mixture of both)
  • 2 tablespoons butter, divided
  • 1 ½ teaspoons sea salt, to taste
  • ½ teaspoon black pepper, to taste
  • diced chives or green onion, to garnish (optional)

Instructions

    Cup of Yum
  1. Bring 1" water to a boil in a large saucepan.  Add a steamer basket.
  2. Add garlic cloves to steamer basket, cover pan.  Steam 5 minutes.
  3. While the garlic is steaming, break the cauliflower into florets.
  4. Add cauliflower to the steamer basket with the garlic.  Steam 7 minutes, or until cauliflower is tender.  Remove cauliflower and garlic from pan and set aside.
  5. While cauliflower steams, add milk to a small saucepan and warm over medium heat until the milk begins to simmer.  Stir in the cheese and half the butter, stir until incorporated.
  6. Add the cauliflower, garlic, and ⅔ of the milk mixture to the basin of a large food processor or high-powered blender.  Blend until it's as creamy as you prefer, and add the remaining milk gradually until the cauliflower reaches the desired consistency.  (Smaller cauliflower will need less milk, and larger ones will need more.) Add salt and pepper to taste, blend again.No food processor or blender?  You can also mash everything together with a potato masher, but the resulting mash may not be as creamy.
  7. Serve the remaining butter on top of the mash, and garnish with fresh herbs if desired.
  8. Make Ahead:  To make the mash up to 2 days ahead, store in an air-tight container in the fridge. This mash reheats well in the microwave, or add to casserole dish, cover, and place in a warm oven (350ºF) for 20-30 minutes.

Notes

  • This mash makes about 8 ⅓ cup servings, or 4-6 more generous servings.
  • This mash makes about 8 ⅓ cup servings, or 4-6 more generous servings.

Nutrition Information

Calories 83kcal (4%) Carbohydrates 6g (2%) Protein 3g (6%) Fat 5g (8%) Saturated Fat 3g (15%) Cholesterol 13mg (4%) Sodium 550mg (23%) Potassium 279mg (8%) Fiber 1g (4%) Sugar 3g (6%) Vitamin A 175IU (4%) Vitamin C 36.1mg (40%) Calcium 100mg (10%) Iron 0.4mg (2%)

Nutrition Facts

Serving: 8people

Amount Per Serving

Calories 83

% Daily Value*

Calories 83kcal 4%
Carbohydrates 6g 2%
Protein 3g 6%
Fat 5g 8%
Saturated Fat 3g 15%
Cholesterol 13mg 4%
Sodium 550mg 23%
Potassium 279mg 6%
Fiber 1g 4%
Sugar 3g 6%
Vitamin A 175IU 4%
Vitamin C 36.1mg 40%
Calcium 100mg 10%
Iron 0.4mg 2%

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