Mashed Cauliflower
78 Comments
Nov 15, 2023
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This mashed cauliflower is a fabulous side dish for weeknight dinners. And while it may be a low-carb alternative to classic mashed potatoes, it’s just as delicious, creamy, and flavorful – plus, it’s quicker to make!
Mashed cauliflower is a great way to sneak more veggies into your diet, no matter the time of year. But if you’re looking for healthier alternatives during the holidays, especially for Thanksgiving or Christmas, this mashed cauliflower reigns supreme. Here’s why:
- It’s the perfect low-carb alternative. For the record, I’m not a low-carb girl and I don’t think carbs are bad, especially those from potatoes. But, swapping mashed cauliflower for mashed potatoes (or even mashed sweet potatoes) is a great way to replace a starchy vegetable with a low-carb vegetable.
- It tastes equally amazing. As you’ll see, this version has plenty of garlic and fresh herbs, so it’s quite flavorful. And even though it’s not as starchy as potatoes, it’s still very creamy with a similar thick texture (if you make it my way).
Mashed Cauliflower Ingredients
The great thing about this recipe is there’s only a handful of ingredients, including:
- Cauliflower: Look for a fresh, unblemished head of cauliflower.
- Garlic Cloves: Because cauliflower has such a mild, neutral flavor, minced garlic gives it a kick of flavor. Especially when it’s sauteed in a pan with olive oil to make it fragrant.
- Fresh Herbs & Seasoning: I love fresh thyme, but you could also use rosemary, sage, chives or parsley. Plus, a little kosher salt and freshly ground black pepper is always welcome.
- If you can tolerate dairy: Feel free to add some butter, ghee, or soft cheese (Chevre is a personal favorite).
How To Make Mashed Cauliflower
Steam the cauliflower. Heat 1 inch of water in a pot on medium heat and bring to a boil. Place a steamer insert, add the cauliflower florets, and steam for 6 to 8 minutes. The florets should soften but still be nice and crisp.
Cook the garlic. While the cauliflower is steaming, heat the olive oil in a small pan and cook the garlic for about 30 seconds until fragrant. Then, remove the pan from the heat.
Add everything to the pot. Remove the steamed cauliflower from the pot, drain the water, and add the cauliflower back in. Then, add the olive oil, cooked garlic, chopped herbs, and optional ingredients here.
Mash it up! You can use a potato masher or handheld stick blender. But today, I’m opting for the potato masher for a slightly chunkier texture. Once done, season with kosher salt and freshly ground black pepper.
Common Questions
Because I’ve made mashed cauliflower numerous times (with a few fails along the way), here are a few things to keep in mind and avoid.
I know it’s easy to toss the cauliflower florets into a pot of water (and many recipes say to do this), but this introduces too much water into the vegetable and you’ll end up with cauliflower puree rather than mashed cauliflower.
Yes, you could do this! And it imparts a lovely flavor, but it does take 2 to 3 times the amount of time, so I don’t do it often.
Yes, you can, but the texture will be more like a puree than mashed. I’d recommend using a potato masher or immersion blender for a fine balance between smooth and chunky.
When I’ve heard from folks who cringe at mashed cauliflower, it’s because they’ve had it plain. And let’s be honest, cauliflower is a fairly bland vegetable, so it’s no surprise the result would be bland. Fresh herbs are best (though dried work as well) along with a little butter, ghee, or olive oil. Herb compound butter is a great addition as well!
Storage Tips
- To store for the week: Any leftovers can be stored in an airtight container in the fridge for 4 to 5 days. It’s also a great side dish to prep on a Sunday and enjoy throughout the week.
- For freezing: You can freeze this in freezer-safe containers for up to 3 months.
- To reheat: Give it a good stir before reheating in the microwave. The reheat in 30 second intervals, until warmed through.
More Healthy Cauliflower Recipes
If you love cauliflower recipes (as I do), make sure to check out some of these reader favorites.
- Air Fryer Cauliflower: This is one of my favorite ways for tender-crisp florets.
- Roasted Cauliflower Hummus: A perfectly smooth dip loaded with veggies.
- Cauliflower Fried Rice: Take cauliflower rice up a notch with this version!
- Za’atar Roasted Cauliflower: The za’atar spices, pine nuts, dates, and herbs make this the best side dish ever.
- Cauliflower Rice Tabbouleh: A veggie-forward spin on classic tabbouleh.
I hope you enjoy this mashed cauliflower as much as I do! If you make it, I’d love to hear how it turned out in the comment box below. Your review will help other readers in the community.
Mashed Cauliflower
Description
Video
Equipment
- Potato Masher My favorite masher to make the process so easy.
Ingredients
- 1 head of cauliflower
- 1 tablespoon extra virgin olive oil
- 2 garlic cloves, minced
- 1 to 2 teaspoons finely chopped herbs (thyme, rosemary, sage, parsley, chives, etc)
- kosher salt and freshly ground black pepper, to taste
Instructions
- Prep the cauliflower. Trim the leaves off the cauliflower and cut off the florets. Rinse the florets under water.
- Steam the cauliflower. Heat 1 inch of water in a pot on medium heat and bring to a boil. Place a steamer insert in the pot and add the cauliflower florets. Steam for 6 to 8 minutes.
- Cook the garlic. While the cauliflower is steaming, heat the olive oil in a small pan on medium heat. Add the minced garlic and cook for 30 seconds, then remove from the heat.
- Add everything to the pot. Remove the steamed cauliflower from the pot, drain the water, and add the cauliflower back in. Then, add the olive oil, garlic, chopped herbs, and any optional ingredients.
- Serve. Season with salt and pepper, garnish with fresh herbs and serve immediately.
Lisa’s Tips
- Be careful not to overcook the cauliflower or else your cauliflower mash might end up more of a cauliflower puree. The same can be said if you use a food processor instead of using a potato masher or handheld stick blender. The goal is to gently mash, not to puree.
- Also, if you’re not concerned about this recipe being low-carb, remember that you can also do 50/50 mix with traditional potatoes and mashed cauliflower for a happy medium.
Nutrition
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
Recipe originally published Oct 2017, but updated to include new photos and information.
Sounds simple and delicious. Could you cook the florets in the microwave with a couple tablespoons of water instead of steaming it? I don’t have a steamer basket.
I think that should work!
This was so easy to make and tasted amazing! It was creamy, light and packed with so much flavour. My kiddos didn’t even miss the potato. I’ll definitely have this recipe on rotation.
Hi Tameka – I’m so glad you love this mashed cauliflower!
I tried this recipe last night. Whoa! Exceeded my expectations! It’s so delicious and filling. My one slight tweak – I was at the grocery and happened to see roasted garlic gloves at the olive bar, so I purchased 6 cloves and added those (versus saute-ing my own). I used fresh minced rosemary and thyme as suggested, and I finally had a reason to use my wand emulsifier blender thingy. :-) This recipe came together fast and was super yummy. I’m going to use this recipe the next time I make shepherd’s pie. Thumbs up!!
Hi Elizabeth – I’m glad you ended up loving this mashed cauliflower recipe!
I love this recipe and have used a half recipe with a bag of frozen cauliflower. I have even sauteed my garlic and oil in the pan from my Cajun shrimp. All delicious. Thank you!
Love how you always make it work!
Very good! I added some salt even though the recipe did not call for it.
Good catch, I’ll make sure to add the salt and pepper seasoning to the recipe card. Glad you enjoyed it!
In the past I have been lazy and boiled or cooked my cauliflower in the Instant Pot. This method of steaming was perfect and the mash was creamy but not watery. Thank you so much!
Steaming is the way to go for perfectly creamy mashed cauliflower!
Does mash cauliflower freeze well?
Yes, it sure does!
This is a great recipe and use of hidden veggies (you’ve never know!) I’m going to use less garlic next time. Thanks!
Such a delicious way to make use of cauliflower!
I guess I prefer puréed cauliflower. I conked it in a littl chicken stock until tender and purée in a Cuisinart along with Parmesan cheese, a dollop of whipped cream cheese and Greek yogurt. I also cook what little bit of chicken stick down to about a tablespoon and add it to the purée. It is so delicious.
I made this dish tonight and with the fresh herbs in it it was very good. I would make it again!
Glad you enjoyed this veggie mash!
This looks wonderful. I found you when I was shopping for my Vitamix and you convinced me it’s the best thing … And it is. Thank you. Love all your recipes. So easy and delicious.
Next I want to try the mashed Cauliflower. Could I use my Vitamix to make make this?
I haven’t tried making this in a Vitamix, but I’m thinking it might not be the best choice. Otherwise it can easily turn into cauliflower soup!
What I appreciate most about your recipes are the tips. I can’t imagine how much trial and error you went through coming up with them. With food prices being so high these days trial and error must be minimized and you’ve done all the work for us! Your hard work doesn’t go unnoticed!
It can get costly depending on the recipe, but I’m happy to do it for this community as I don’t want you all experiencing failed recipes!
When you are looking at calories, it says 84.6 calories, is that per serving? This recipe says it’s 4 servings.
Hi Adriana – the nutritional information will always be per serving :)
Why on earth, would you not also use the stem of the cauliflower. Such waste.
It’s getting mashed, so cook and mash the stem too. Should also recommend using the leaves somehow as well, because they’re edible too.
This was so good!!! that I ate a whole bowl by myself so did my daughter. I followed every step by steaming the cauliflower heads vs boiling or roasting them and Lisa was right about that. Thank you Lisa!!
I could see that this will become a staple dish in my family.
Amazing! Happy to hear this recipe was loved by the whole family :)
It is so easy recepie to made! And so great!
Great idea! Love it
How many grams are you accounting for in a head of cauliflower for this? They can range anything from 300-900grams here.
Hi Samantha – I’m using just an average, medium sized cauliflower in this recipe.
Great Recipe , delicious!!!
Thank you
So glad you enjoyed this delicious side dish :)
Is the nutrition info per serving?
Hi Aleya – Yes, the nutrition facts are always for one serving size.
Reheat instructions?
You can simply just pop this in the microwave for a few minutes to reheat.
Hi, Lisa!
I’m still waiting for my steamer insert to arrive.
Would it turn out well if I boiled the cauliflower instead?
Hi Dawn – you can boil the cauliflower, though I find the texture turns out much softer (more like a puree) than when it’s steamed.
Very tasty and has a very similar texture to mashed potatoes
Hi Odalys – Yep! A great low-carb alternative to your regular mashed potatoes :)
Mashed cauliflower with parsnip is even better than just cauliflower … I cook them together.
Hi Miriam – Mashed cauliflower with parsnip sounds delicious :) I’ll have to try that sometime!
This recipe is the best cauli mash I have tried! Most turn out mushy but this one is the one that makes it seems like I’m eating potatoes!!! Served this at a party and it was a hit!
Hi Suzanne – The goal was definitely to make it taste and feel like the real thing! :)
Hi, this may be a dumb question but the macros you show here, are they per serving or the value of the content of the recipe? Also if this is for the entire content , I guess I would divide the macros by how many servings ? Like I said I’m dense lol.
Hi Paul – The calories are per serving, and there are about 4 servings in this recipe :) Hope that helps!
What changes would you recommend if using frozen already cooked cauliflower?
Hi Claire – You can follow the recipe as is with frozen cauliflower!
Can you use frozen cauliflower? I don’t have any fresh!
Hi Sophia – Yes, you can use frozen cauliflower :)
delicious!! Don’t forget some pepper and salt.
Hi Georgine – So glad you loved this mashed cauliflower! Always need pepper and salt for seasoning :)
We dont eat many vegetables, but are trying to eat healthier. We decided to try a new vegetable each week. Tonight, I made this smash cauliflower and was very pleased, especially when hubby went for seconds.
Hi Jan – So happy to hear you are challenging yourself to hop onto a more healthier lifestyle! I’m glad you and the hubby loved this mashed cauliflower :) Can’t wait for you to make more of my recipes!!
Yum!! Do you mix all of those herbs in there? Or just pick a select few? What’s your favorite combination of herbs together for this?
Hi Madalyn – My favorite combo would probably have to be rosemary, thyme, and parsley :) But any combination works!
What size sauce pot did you use in the video?
Thank you!
Hi Shelley – that’s a 3 quart All Clad pot. :)
I just made this for friday night dinner! With roasted carrots and celeriac chickpea patties to go with it. Crazy delicious!!!
Yay – so happy you loved it! And celeriac chickpea patties….umm, those sound amazing!! xo
Thanks <3. And I sprinkled some roasted pine nuts on top for a little extra crunch. You must try it!!!
Yum! It sounds like you should be starting your own food blog. ;)
Thank you!!! It means a lot when you say it!!!<3 I really really want to… but it seems I'm a bit of a coward… ;) But some day I will!
Okay, this is easily the most beautiful cauliflower I’ve ever seen. Your photos are amazing! I’ve had cauliflower rice, but not mashed cauliflower and I need to give this a try soon! Love the addition of the herbs!
Thanks so much Amy! There’s so much you can do with cauliflower (for sure), but this method is so easy and fast! :)
I love all the cauliflower everywhere these days. It’s absolutely my favorite veggie and it’s so versatile. This cauliflower mash looks beautiful!
It truly is a versatile veggie – as you can mash it, rice it, boil it and even turn it into pizza dough (that one is coming). ;) x
I love your photos, you’ve managed to make cauliflower look delicious!
Thanks so much Amy! :)
I usually do mixed parsnip, carrot and potato mash at Christmas, this looks like a great variation. I love your tip to steam it, there’s nothing worse than soggy mash.
I love a carrot parsnip mash as well! And yes, steaming is definitely the way to go to prevent mush. ;) x
this looks delicious! totally going to try this
Hope you enjoy it!
Mashed cauliflower > potatoes always, in my opinion. So much tastier when prepared right, just like this recipe. Yum!
I agree – and the preparation is definitely key! :) x
Thanks for the recipe. I’m eating this mashed cauliflower right now. Absolutely superb!
Glad you’re loving this mashed cauliflower!