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4.8 from 30 votes

Mashed Cauliflower

Mashed Cauliflower is a delicious low-carb side dish that you can enjoy any time of the year. It has a comforting texture you'll love!

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4
Calories: 94 kcal
Course: Side Dish

Ingredients

  • 2 pound head of cauliflower , chopped into florets
  • 1 tablespoon extra-virgin olive oil
  • 5 garlic cloves , minced
  • ½ teaspoon fine sea salt , plus more to taste
  • ¼ teaspoon ground black pepper

Instructions

    Cup of Yum
  1. Fill a large saucepan with about an inch of water, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 10 to 15 minutes, or until fork tender.
  2. Drain the cauliflower and set it aside. Return the pan to the heat and add in the olive oil and garlic. Saute briefly, just until the garlic is softened and fragrant, about 2 minutes. Add a splash of water, if needed, to prevent the garlic from sticking to the pan.
  3. Transfer the cauliflower and sauteed garlic to the bowl of a 12-cup food processor fitted with an "S" blade. Season with salt and pepper, then secure the lid.
  4. Process until the mixture is smooth and resembles mashed potatoes. You can add a splash of water if needed, but usually the cauliflower already has enough moisture that you won't need it. Taste and adjust the seasoning, adding more salt if desired. (I typically add another ½ teaspoon.) This is also the time to stir in any extra add-ins you love, like sour cream, cream cheese, or a dollop of hummus.
  5. Serve warm (you can return the prepared mash to the pan to heat up again, if needed) with any toppings you love. Leftovers can be stored in an airtight container in the fridge for up to 5 days.

Notes

  • Nutrition information is for a quarter of this batch or roughly 3/4 cup of mashed cauliflower. (This assumes you'll end up with 3 cups of cauliflower puree total.) This information is automatically calculated and is just an estimate, not a guarantee.
  • Add creaminess: Stir in a 1/4 cup of goat cheese, cream cheese, sour cream, or parmesan cheese for a richer flavor. This side dish is easy to customize! A spoonful of hummus will add dairy-free creaminess.
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Nutrition Information

Calories 94kcal (5%) Carbohydrates 13g (4%) Protein 5g (10%) Fat 4g (6%) Saturated Fat 1g (5%) Polyunsaturated Fat 0.4g Monounsaturated Fat 3g Sodium 359mg (15%) Potassium 695mg (20%) Fiber 5g (20%) Sugar 4g (8%) Vitamin A 1IU (0%) Vitamin C 110mg (122%) Calcium 57mg (6%) Iron 1mg (6%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 94

% Daily Value*

Calories 94kcal 5%
Carbohydrates 13g 4%
Protein 5g 10%
Fat 4g 6%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.4g 2%
Monounsaturated Fat 3g 15%
Sodium 359mg 15%
Potassium 695mg 15%
Fiber 5g 20%
Sugar 4g 8%
Vitamin A 1IU 0%
Vitamin C 110mg 122%
Calcium 57mg 6%
Iron 1mg 6%

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