5 from 63 votes
Mashed Cauliflower
Mashed Cauliflower is a vegetable-based side dish made by steaming cauliflower florets and mashing them with olive oil, garlic, and a blend of fresh herbs including thyme, rosemary, sage, parsley, and chive. Proper steaming ensures a tender texture that mashes without turning into puree. The mixture is seasoned with salt and black pepper for a balanced flavor and served immediately for best texture.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings:
4
servings
Calories:
70 kcal
Course:
Side Dish
Cuisine:
American
Ingredients
- 1 cauliflower head
- 1 tablespoon extra virgin olive oil
- 2 garlic minced, cloves
- 1 to 2 teaspoons thyme finely chopped
- 1 to 2 teaspoons rosemary
- 1 to 2 teaspoons sage
- 1 to 2 teaspoons parsley
- 1 to 2 teaspoons chive
- salt to taste, Kosher salt and freshly ground
- black pepper to taste, Kosher salt and freshly ground
Instructions
- Prep the cauliflower. Trim the leaves off the cauliflower and cut off the florets. Rinse the florets under water.
- Steam the cauliflower. Heat 1 inch of water in a pot on medium heat and bring to a boil. Place a steamer insert in the pot and add the cauliflower florets. Steam for 6 to 8 minutes.
- Cook the garlic. While the cauliflower is steaming, heat the olive oil in a small pan on medium heat. Add the minced garlic and cook for 30 seconds, then remove from the heat.
- Add everything to the pot. Remove the steamed cauliflower from the pot, drain the water, and add the cauliflower back in. Then, add the olive oil, garlic, chopped herbs, and any optional ingredients.
- Mash. Use a potato masher or stick blender to mash the cauliflower.
- Serve. Season with salt and pepper, garnish with fresh herbs and serve immediately.
Cup of Yum
Notes
- Do not overcook cauliflower to avoid turning the mash into a puree.
- Use a potato masher or lightly pulse with a stick blender instead of a food processor for better texture.
- You can blend mashed potatoes with cauliflower mash for a creamier, less low-carb version.
Nutrition Information
Calories
70kcal
(4%)
Carbohydrates
8g
(3%)
Protein
3g
(6%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
0.4g
(2%)
Monounsaturated Fat
3g
(15%)
Sodium
43mg
(2%)
Potassium
439mg
(9%)
Fiber
3g
(12%)
Sugar
3g
(6%)
Vitamin A
24IU
(0%)
Vitamin C
71mg
(79%)
Calcium
36mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 70
% Daily Value*
| Calories | 70kcal | 4% |
| Carbohydrates | 8g | 3% |
| Protein | 3g | 6% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 43mg | 2% |
| Potassium | 439mg | 9% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 24IU | 0% |
| Vitamin C | 71mg | 79% |
| Calcium | 36mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.