Healthy Cauliflower Mashed Potatoes
Cauliflower mashed potatoes are a creamy, delicious, and healthy alternative to traditional mashed potatoes.
Mashed cauliflower doesn’t taste exactly like mashed potatoes, but it’s amazing and has the same silky texture.
The recipe is super easy, you only need 5 ingredients, an immersion blender and 15 minutes. Simply boil the cauliflower and garlic until soft, drain, add the remaining ingredients and blend with a hand blender or food processor until fluffy and smooth. If you have time, you could roast the cauliflower and garlic instead of boiling them for extra flavor.
After draining the cauliflower, return it back to the hot pan and let it stand for 2 to 3 minutes with the lid on. The cauliflower needs to be fairly dry otherwise you’ll end up with runny “mashed potatoes”.
I garnished the mashed cauliflower with thyme, homemade flavored salt, freshly ground pepper and a drizzle of extra virgin olive oil. Feel free to add your own twist to it: spices, cream cheese, sour cream, parmesan, spinach, chives, parsley….The options are endless!
Cauliflower mashed potatoes can be made up to 3 days in advance and kept in the refrigerator.
These low calorie, low carbs cauliflower mashed potatoes will quickly become your favorite side dish!
If you try this recipe let me know what you think! Leave a comment and don’t forget to take a picture and share it on my Facebook page or tag it #aseasyasapplepie on Instagram!
Enjoy!
How To Make It: Healthy Cauliflower Mashed Potatoes
Ingredients
- 1 medium head cauliflower (3 lbs / 1.3 Kg) trimmed and cut into florets
- 3 cloves garlic
- 1 tablespoon extra virgin olive oil
- ½ teaspoon salt
- ⅛ teaspoon freshly ground black pepper
- For garnish: chopped fresh thyme, extra virgin olive oil, homemade flavored salt, freshly ground black pepper
Instructions
- Bring a large pot of salted water to a boil, add the cauliflower and garlic and cook for about 10 minutes or until the cauliflower is fork tender. Drain, return it back to the hot pan and let it stand for 2 to 3 minutes with the lid on.
- Transfer the cauliflower and garlic to a food processor, add the olive oil, salt and pepper and purée until smooth. (You can also use a potato masher or hand blender).
- Adjust the salt and pepper to taste.
- Garnish with chopped fresh thyme, salt, pepper, and a drizzle of olive oil.
- Serve immediately.
- Enjoy!
- *You can store the cauliflower mashed potatoes in the refrigerator for up to 3 days.
Nutrition
If i were to roast the cauliflower and garlic in the oven do you have a recommended time and temperature? If not i will do it next Saturday for Easter and let you know the results
400 degrees F, 30/35 minutes I guess.Let me know how it goes, please! Happy Easter :)
This was a great recipe and really easy to make. My family loved it! Thanks!
I am glad to hear that, Sharon! :)
I just bought some cauliflower that is already minced at Costco in their veggie dept…how would you recommend cooking before blending
Hi Beverly! Riced cauliflower will take less time to cook. I guess you can boil it for 7-8 minutes.
To be honest, this was great.
Glad to hear that, Lorenzo!
I just tried this recipe and it turned out beautifully. Absolutely love it…. thanks so much!
I am so glad to hear that, Deneyce! :)
Wow, I just made it and it was awesome. No add ins needed. Thanks.
Glad to hear that, Lisa!
These look so much like the real thing, I could totally go for these!
Just curious about rinsing it after boiling…why? It is consistency/texture related? if so Does it matter if it’s with cold or hot water ?
Hi Brooke! I am so sorry… I meant to write drain not rinse!
Elena, I have never used cauliflower except in salads. I did try mashed potatoes at a restaurant that were made out of cauliflower and they were wonderful. I am thinking of several recipes while company is here next week. One is Shepard’s Pie. It calls for topping with mashed potatoes and baking. Will the cauliflower/mashed potatoes bake OK? Thank you
Hi Teresa! I love the idea of using cauliflower mashed potatoes with Shepherd’s Pie! Let me know how it goes :)
Dear Teresa
Do you happen to recall how your meal turned out? I.e. the mashed cauliflower topping for your cottage pie? I tried using mashed sweet potato and although it was tasty, I have decided that I prefer an unsweetened cottage pie dish. So now I want to try this cauliflower mash.
So I am wondering if I can just wash and freeze the uncooked cauliflower florets while in season and then just cook it into mashed during the year?
Sure! That’s a brilliant idea! :)
So easy and very tasty! I stumbled across your recipe searching in google. Thank you, I will check out yiur other recipes!
I am glad to hear that, Leslie! :)
YUM!! I was skeptical but tastes like a lighter version of mashed potatoes!
I am glad you liked this recipe, Angela! :)
Hi There, can I use this for meal prep and freeze the mash? Will it reheat and be just as smooth?
I made the mash and it is delish!!!!! So easy.
Hi Mina! I’ve never tried freezing it. I think it will get watery when it’s defrosted… Let me know if you try. I am glad you loved it :)
Is there a way to make this the night before and reheat the day of thanksgiving without it losing flavor or texture?
Hi Victoria! Cauliflower mashed potatoes can be made up to 3 days in advance and stored in an airtight container in the refrigerator.
I keep wondering what else I can do with cauliflower so I am pleased to come across this recipe.
I hope you will like it! :)