Healthy Cauliflower Mashed Potatoes
These healthy cauliflower mashed potatoes are creamy, easy to make, and ready in just 20 minutes. They’re naturally low-carb, vegan, gluten-free, and dairy-free.
Cauliflower is one of the vegetables I cook with all the time. I use it for fried rice, hummus, and soups, but turning it into a mash is one of the easiest ways to serve it as a side dish.
I use olive oil instead of cream or butter and add garlic for flavor. I usually serve it with chicken, fish, or steak for a weeknight dinner, but it’s also a nice alternative to mashed potatoes for Thanksgiving or Christmas.
Recipe Highlights
- Quick to make: Ready in just 20 minutes.
- Low in carbs and calories: Cauliflower is naturally lower in both than potatoes, making it a lighter alternative to traditional mashed potatoes.
- No special equipment: A potato masher is all you need.
- Easy to customize: Add herbs, spices, cheese, or butter.
Key Ingredients & Substitutions
- Cauliflower: Fresh or frozen florets both work. Riced cauliflower can save some prep time but it cooks faster, so adjust the cooking time accordingly.
- Garlic: I use fresh garlic, but you can substitute ¼ teaspoon of garlic powder if you prefer.
- Olive oil: You can replace it with butter for a richer flavor.
See the recipe card below for a detailed ingredient list and step-by-step instructions.
How to Make Cauliflower Mashed Potatoes
- Cook the cauliflower: Boil or steam until very tender. Drain well and return it to the warm pot for a few minutes to release excess moisture.
- Sauté the garlic: Heat the olive oil and cook the garlic for 30 seconds without letting it brown.
- Mash: Transfer the cauliflower and garlic oil to a food processor and blend until smooth, or use a potato masher for more texture.
- Season and serve: Add salt and pepper to taste. Garnish with fresh herbs or a drizzle of olive oil, if desired.
Recipe Variations
- Cheesy: Add Parmesan or cheddar, or nutritional yeast for a vegan option.
- Extra creamy: Mix in a spoonful of cream cheese or sour cream.
- Herbs and spices: Try parsley, chives, rosemary, nutmeg, or a pinch of red pepper flakes.
- Toppings: Add crispy bacon bits, crumbled feta, nuts, seeds, or a dollop of pesto.
- Roasted cauliflower: Roast the cauliflower and garlic instead of boiling them for a deeper flavor.
How to Serve Mashed Cauliflower
I like to serve this in place of mashed potatoes with breaded chicken, fish, or steak. It also works well as a topping for cottage pie or shepherd’s pie, and as a lighter side for the holidays.
Elena’s Tips
- Cut the florets evenly: Keeping them roughly the same size helps them cook at the same rate.
- Cook until very tender: If the cauliflower is still firm, the mash can turn out grainy.
- Remove excess moisture: After draining, leave the cauliflower in the warm pot for a few minutes to prevent a watery mash.
- Don’t overblend: Stop once you reach your preferred consistency. A food processor gives a smoother result, while a potato masher leaves more texture.
Storage & Freezing
Storage: Keep leftovers in an airtight container in the refrigerator for up to 4 days.
Reheating: Warm gently on the stovetop or in the microwave in 30-second intervals, stirring in between.
Freezing: Freeze in a freezer-safe container for up to 3 months. Thaw overnight in the refrigerator before reheating. The texture may be slightly less smooth after freezing.
One thing to know: Mashed cauliflower may develop a mild cabbage-like smell after refrigeration. This can happen naturally, but discard it if the smell is unusually strong or unpleasant, or if there are other signs of spoilage.
More Simple Side Dishes
- Mini Hasselback Potatoes with Garlic and Parmesan
- Roasted Brussels Sprouts with Balsamic
- Easy Greek Pasta Salad
- Baked Sweet Potato Fries
If you’ve made this mashed cauliflower, leave a comment and rating below. I’d love to know how it turned out for you.
How To Make It: Creamy Mashed Cauliflower
Ingredients
- 1 medium head of cauliflower (3 lbs / 1.3 kg), trimmed and cut into florets
- 1 tablespoon extra virgin olive oil
- 2 garlic cloves, minced
- ½ teaspoon salt
- ⅛ teaspoon freshly ground black pepper
Garnish (optional)
- chopped fresh thyme, extra virgin olive oil, and homemade flavored salt.
Instructions
Cook the cauliflower
- Boil the florets in a large pot of water for 10–12 minutes until very tender. You can also steam them in a steamer basket over boiling water for the same amount of time.
- Drain and return to the hot pot. Cover and let it sit 2–3 minutes to release the extra moisture.
Sauté the garlic
- While the cauliflower rests, warm the olive oil in a pan over medium heat. Add the garlic and cook for 30 seconds, just enough to soften, not brown.
Mash or blend
- Add the garlic and olive oil to the cauliflower along with the salt and pepper. Mash with a potato masher for a chunky texture, or use a food processor for a smoother mash.
Season and serve
- Add salt and pepper to taste. Garnish with thyme and olive oil if desired. Serve immediately.
Notes
- Cauliflower: Fresh or frozen florets both work. Riced cauliflower can also be used.
- Garlic: Substitute ¼ teaspoon garlic powder if needed.
- Olive oil: Butter can be used instead if you don’t need the recipe to be dairy-free.
- Texture: For a smooth mash, use a food processor. For more texture, use a potato masher.
- Storage: Refrigerate in an airtight container for up to 4 days.
- Freezing: Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
I made these tonight and they are yummy. I added a 1/2 tbsp more of olive oil as I did not eat any fats today. I am glad to have these in my recipe box!
This was and is amazing! So tasty, easy to make, and had me amazed.
Hi Elena,
I cannot wait to try these! The last time I made cauliflower potatoes, they came out a bit too grainy, so I’m hoping these will come out creamier. Thank you for sharing!
I hope you will like this recipe, Kim! :)
I followed your suggestion and roasted the cauliflower and garlic, and I’m sooo glad I did! I topped a shepherd’s pie with the cauliflower mash. It was delicious!
So glad you liked it, Melisa! Thank you for the feedback! :)
I love mashed cauliflower and the fact that this vegetable is so versatile.
Loved this!
I loved this recipe. Very easy and wonderful flavor. Will definitely be adding this to my recipe book.
I am glad to hear that, Cynthia! :)
I love this simple recipe, especially being on a low carb diet. I did double the garlic for health benefits and taste. But it went perfect with our steak and tasted better than the fattening mashers we used to do. Thank you!
Glad to hear that, Laura! Thank you for the feedback! :)
Can this same recipe be used if I exclude the garlic cloves?
Sure, you can omit the garlic.