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4.6 from 60 votes

Mashed Cauliflower

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.

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4
Calories: 110 kcal
Course: Side Dish
Cuisine: American

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

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Transfer to a bowl, top with chives and additional butter/ghee if you prefer and serve.

Notes

  • hemp parmesan
  • 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 Information

Calories 110kcal (6%) Carbohydrates 13g (4%) Protein 6g (12%) Fat 5g (8%) Saturated Fat 3g (15%) Monounsaturated Fat 1g Cholesterol 5mg (2%) Sodium 766mg (32%) Potassium 660mg (19%) Fiber 5g (20%) Sugar 5g (10%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 110

% Daily Value*

Calories 110kcal 6%
Carbohydrates 13g 4%
Protein 6g 12%
Fat 5g 8%
Saturated Fat 3g 15%
Monounsaturated Fat 1g 5%
Cholesterol 5mg 2%
Sodium 766mg 32%
Potassium 660mg 14%
Fiber 5g 20%
Sugar 5g 10%

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