Creamy Mashed Cauliflower
This mashed cauliflower is a creamy, low-carb alternative to mashed potatoes. It’s vegan, gluten-free, and dairy-free, and ready in just 20 minutes. Perfect for busy weeknights, holiday dinners, or whenever you want a healthy side.
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 salt and pepper. Mash with a potato masher for a chunky texture, or blend 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, both work. Riced cauliflower can save you time.
- Garlic: Use ¼ teaspoon of garlic powder if fresh isn’t available.
- Olive oil: Substitute with butter for a richer flavor.
- Storage: Refrigerate leftovers in an airtight container for up to 4 days. Reheat gently on the stovetop or in the microwave.
- Freezing: Freeze cooled mashed cauliflower in an airtight, freezer-safe container for up to 3 months. Thaw overnight in the refrigerator before reheating.
Nutrition
Calories: 96kcal | Carbohydrates: 14g | Protein: 5.1g | Fat: 3.8g | Saturated Fat: 0.5g | Sodium: 366mg | Fiber: 6.3g | Sugar: 6g
