Healthy Mashed Cauliflower

Creamy, delicious, and nutritious mashed cauliflower! This vegan, gluten-free, and dairy-free recipe is packed with nutrients, easy to make, and can be customized to your liking.

Cauliflower is one of my go-to low-carb veggies. It’s so versatile, you can use it in many dishes, including cauliflower fried rice, hummus, cauliflower pizza crust, soup, and, of course, this mashed cauliflower recipe.

Cauliflower mashed potatoes are a tasty and healthy alternative to regular mashed potatoes. They have a similar texture but have way fewer calories and carbs. This creamy, delicious, and satisfying recipe is easy to make in just 15 minutes with five basic ingredients.

Why you’ll love this cauliflower mash

• Healthy: made with cauliflower, extra virgin olive oil, and fresh garlic, these cauliflower mashed “potatoes” are packed with nutrients.
• Delicious: it has a smooth, creamy texture and a rich flavor that’s sure to please everyone at the table. 
• Quick and easy: ready in 15 minutes, this is the perfect side dish for busy weeknights.
• Customizable: add herbs, spices, cheese, or crumbled bacon to make it your own.

Serving suggestions

Serve cauliflower mash in the same way you’d serve regular mashed potatoes! A few ideas:

• As a side dish, pair mashed cauliflower with breaded chicken, fish, beef stroganoff, or any other main course.
• As a dip, serve with pita chips, veggies, crackers, or breadsticks.
• As a filling, use it to stuff tacos, burritos, or enchiladas.
• As a topping for casseroles like cottage pie.

Ingredients & substitutions

Here are some helpful notes about the key ingredients for this side dish recipe:

• Cauliflower: you can use fresh or frozen cauliflower for this recipe; just adjust the boiling time as needed to make sure the cauliflower is tender. You can also use riced cauliflower, which will significantly reduce the prep and cooking time.
• Garlic: if you don’t have garlic, you can omit it or substitute with 1/4 teaspoon of garlic powder.
• Olive oil: you can use butter instead of oil for this recipe. It will give the mashed cauliflower a richer flavor.
• Seasoning: salt and pepper are the basic seasonings; feel free to add other herbs and spices of your choice, such as thyme, chives, or nutmeg.

See the recipe card below for a detailed ingredient list and step-by-step instructions.

How to make creamy mashed cauliflower

1. Steam or boil the cauliflower florets and garlic until tender.
2. Drain well and return the cauliflower to the warm pan. Cover and let it sit for 2-3 minutes. The cauliflower needs to be pretty dry; otherwise, you’ll end up with watery “mashed potatoes”.
3. Add all the ingredients to a food processor or blender, and blend until smooth and fluffy.

If desired, roast the cauliflower and garlic instead of boiling them for extra flavor.

Recipe variations

I garnished my mashed cauliflower with thyme, homemade flavored salt, freshly ground pepper, and a drizzle of extra virgin olive oil. Here are some ideas for adding your own twist:

• Cheesy: combine grated cheese such as Parmesan, cheddar, or nutritional yeast to keep it vegan.
• Herbs and spices: incorporate chopped parsley, chives, rosemary, a pinch of onion powder, nutmeg, or red pepper flakes.
• Lemony: add a squeeze of lemon juice or a sprinkle of lemon zest for a brighter and more refreshing flavor.
• Stir in some cooked vegetables, such as peas, carrots, or broccoli, for a more nutritious and flavorful dish.
• Experiment with different toppings such as crispy bacon bits, chopped nuts, seeds, crumbled feta cheese, or pesto.
• For extra creaminess, fold in a dollop of cream cheese or Greek yogurt.

Storage instructions

You can make cauliflower puree ahead of time and store it in the refrigerator for up to 3 days. Reheat it gently on the stovetop or in the microwave.

Note: mashed cauliflower can be stored for a few days, but it may develop a noticeable “cabbage smell.” This is normal, and it will not affect the flavor. However, I prefer to enjoy mashed cauliflower the same day.

Have you tried this mashed cauliflower recipe yet? Share your feedback, variations, or any questions you have in the comments below. We’re here to help!