Creamy Mashed Cauliflower (2024)

By:Nagi

115 Comments

Creamy Mashed Cauliflower is often touted as a low carb alternative to mashed potato, but it’s actually a delicious side dish in its own right that regularly makes an appearanceat up market bistros and fine dining restaurants!Serve Cauliflower Mash with everything from your favourite Steak to Roast Chicken, Schnitzel to Sausages with Gravy.

It’s so tasty, you’ll want to eat it straight out of the pot!

Creamy Mashed Cauliflower (1)

Creamy Mashed Cauliflower

Mashed Cauliflower made well is seriously tasty in its own right, not just the low carb cousin of rich, buttery mashed potato. Nowadays, it’s borderline “trendy”. I see it regularly on plates served up by up market bistros and fine dining restaurants!

So here’s how I make Cauliflower Mash taste as good as mashed potato – without using an entire block of butter! 😂

How to cook cauliflower to taste like mashed potato

The secret to make cauliflower taste like mashed potato is the flavourings. You can’t just boil up a big pot of cauliflower and mash it!

Here’s what you need. There are options – to make it dairy free, vegan (sour cream/cream cheese is optional), and also what you’ve got on hand or your personal preferences.

Creamy Mashed Cauliflower (2)

TIP: Make sure the cauliflower is cooked until soft, to ensure it purees smooth. Getting hard little rice-like bits in your cauliflower mash is not very pleasant!

Creamy Mashed Cauliflower (3)

Creamy – or chunky!

Make your Cauliflower Mash smooth and creamy, as I have done, or chunkier if that’s your preference. My preference is smooth because it makes it seem richer and hence more like mashed potato. If it’s chunky, you get juicy bits of cauliflower – which sort of reminds you that you’re eating cauliflower instead of creamy mashed potato!

Creamy Mashed Cauliflower (4)

What to serve with Cauliflower Mashed Potato

Serve Cauliflower Mashed Potato with anything that you’d ordinarily serve with mashed potato – and devour without guilt! Here are a few ideas:

  • Meatloaf!

  • Crispy Pan Fried Fish

  • Crispy Parmesan Crusted Chicken Breast– LOW CARB!

  • Garlic Chicken Thighs,Sticky Baked Chicken Thighsorjuicy Marinated Chicken Breast

  • Marinated Pork Chops, French Onion Smothered Chops,

  • Pork Tenderloin with Honey Garlic Sauce or Roast Pork with Crispy Crackling

  • Steak with Creamy Peppercorn Sauce or Garlic Thyme Butter Basted Steak

  • Salisbury Steak with Mushroom Gravy

And that’s just the tip fo the iceberg. Have a browse of my Dinner recipes for more ideas!

~ Nagi x

Creamy Mashed Cauliflower (5)

Watch how to make it

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Creamy Mashed Cauliflower (6)

Creamy Mashed Cauliflower

Author: Nagi

Prep: 15 minutes mins

Cook: 10 minutes mins

Total: 25 minutes mins

Sides

Western

4.96 from 43 votes

Servings6

Tap or hover to scale

Print

Recipe VIDEO above. So tasty in its own right, you won't just make it as a low carb alternative to mashed potato! See Note 1 for SUBS & alternatives!

Ingredients

  • 1 kg / 2lb cauliflower florets (Note 1)
  • 2 garlic cloves , peeled, whole
  • 2 tbsp (30g) unsalted butter
  • 1/4 cup (25g) parmesan cheese , shredded
  • 1/4 cup (55g) sour cream , optional
  • 1 - 3 tbsp cooking water
  • Salt and pepper , to taste

Instructions

  • Cut the larger florets in half or quarter so they're all about the same size.

  • Add cauliflower and garlic into a large pot of boiling water and cook for 10 minutes until very soft.

  • Scoop out a mug of cooking water.

  • Drain well, then transfer to food processor.

  • Add remaining ingredients, starting with no water, blitz until smooth. (Use handheld blender stick if you don't have food processor)

  • Use reserved cooking water to adjust consistency to taste and help puree smooth.

  • Adjust salt and pepper to taste

  • Transfer to serving bowl, drizzle with melted butter and garnish with parsley if desired.

  • Serve as a side with anything that you'd usually serve with mashed potato!

Recipe Notes:

1. Cauliflower - 1 very large head, or 1.5 average heads. About 8 heaped cups of florets. Cut / break florets off (see video for how I do it).

2. Subs & alternativesto make it dairy free, to your taste, what you have:

  • Butter - sub with extra virgin or ordinary olive oil
  • Parmesan -1/4 to 1/2 tsp Vegeta or vegetable stock powder (for "umami" flavour that parmesan provides)
  • Sour Cream -60g / 2oz cream cheese
  • Cooking water - milk (any dairy or dairy free)

3. Storage -Keeps for 3 to 5 days in the fridge, and also freezes fine! Thaw then reheat in the microwave - or even gently on the stove.

Nutrition Information:

Calories: 111cal (6%)Carbohydrates: 9g (3%)Protein: 4g (8%)Fat: 7g (11%)Saturated Fat: 4g (25%)Cholesterol: 17mg (6%)Sodium: 125mg (5%)Potassium: 511mg (15%)Fiber: 3g (13%)Sugar: 3g (3%)Vitamin A: 210IU (4%)Vitamin C: 80.7mg (98%)Calcium: 98mg (10%)Iron: 0.7mg (4%)

Keywords: Cauliflower Mash, Cauliflower Mashed Potato, Mashed Cauliflower

Did you make this recipe?I love hearing how you went with my recipes! Tag me on Instagram at @recipe_tin.

Life of Dozer

Sweet little puppy golden retriever, recent addition to the gang of Golden Retrievers that Dozer runs with! I thought I’d try her on for size…. and I think she looks great on me!

Also thought Dozer might get a little jealous….but…

Creamy Mashed Cauliflower (7)

….. no. There was no sign of jealousy at all. 🙄

Creamy Mashed Cauliflower (8)

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115 Comments

  1. Creamy Mashed Cauliflower (20)Sha says

    Creamy Mashed Cauliflower (21)
    Loved this, added a little butter milk as I didn’t have sour cream or cream cheese, turned out great and a thumbs up from hubby. Topped it with the healthy crusty fish.

    Reply

    • Creamy Mashed Cauliflower (22)Ena says

      Creamy Mashed Cauliflower (23)
      Made this tonight and liked it. Simple and tasty alternative to mash. I don’t have a food processor but I do have a nutri bullet and it did make it into very soft consistency within 15 seconds. I probably would try either do it 5 or 10 seconds next time on low instead of high or even mash it with the potato masher.

      Reply

  2. Creamy Mashed Cauliflower (26)Vika says

    Creamy Mashed Cauliflower (27)
    YUM! Love it! I added my previously boiled new potatoes that has some olive oil , garlic and sweet paprika…and it made mash even tastier!

    Reply

  3. Creamy Mashed Cauliflower (28)Nichole says

    Creamy Mashed Cauliflower (29)
    Another permanent addition – super tasty! I added in extra parmesan and a dollop of cream cheese also just to be super decadent. Thanks Nagi.

    Reply

  4. Creamy Mashed Cauliflower (30)April says

    Creamy Mashed Cauliflower (31)
    This recipe is serious good! I love that is is lighter than mashed potatoes. I made it to go with the amazing Baked Fish with Lemon Cream Sauce. Simply divine!

    Reply

  5. Creamy Mashed Cauliflower (32)Calliope says

    hello !! thank you so much for the inspiration !! please the milk and the cream cheese ?? we use them or not ?? thank you !! kisses !!

    Reply

    • Creamy Mashed Cauliflower (33)Manjit Saundh says

      You use either or. Milk or cauliflower water. Cream cheese or sour cream. Look at the picture with ingredients.

      Reply

  6. Creamy Mashed Cauliflower (38)Ann says

    Great Cauliflower mash – so much better for me than potato. I thought it would be hard to tear myself away from yummy mashed potato, but your recipe made it happen! Thanks…Ann

    Reply

  7. Creamy Mashed Cauliflower (39)Anna says

    Creamy Mashed Cauliflower (40)
    Just made this for lunches for the week. Some roast veggies are in the oven and it all smells heavenly ☺️ Another top notch recipe Nagi, thank you!

    Reply

  8. Creamy Mashed Cauliflower (41)Lynn says

    Creamy Mashed Cauliflower (42)
    Made this cauliflower mash last night for the first time, as trying to lower my carbs. It was a bit runnier that I expected, but absolutely delicious. Husband and daughter also loved it. Very creamy and smooth with a slight hint of tartness from the parmesan and the garlic. Will definitely make again and recommend to others!

    Reply

  9. Creamy Mashed Cauliflower (43)Helen Hart says

    Just loved the cauliflower mash. It elevated the whole meal. Very, very tasty. Thankyou, Nagi.

    Reply

  10. Creamy Mashed Cauliflower (44)Nicolasmithston says

    Another great, simple recipe. I prefer it to mash potato, it’s lighter and fresher (but still naughty tasting). My partner who is a big British spud head was sceptical, but was totally won over. With bangers and onion gravy it was the perfect combo. Thanks again Nagi, you rock,

    Reply

  11. Creamy Mashed Cauliflower (45)Sheryl says

    Creamy Mashed Cauliflower (46)
    Yet another delicious recipe! Made this to go with the slow roasted pork belly and hubbie was very impressed. Wants me to make it again to go with ‘anything’!

    Reply

  12. Creamy Mashed Cauliflower (47)Julie says

    Making this tonight. Love all the recipe’s I’ve tried from you! Thank you for doing what you do! Recipetineats is my go-to when I want to know it’s going to be delicious!!

    Reply

Older Comments
Creamy Mashed Cauliflower (2024)

FAQs

How to thicken up cauliflower mashed potatoes? ›

You can add a litle softened cream cheese to the pot in the final step and stir until melted. Or you can add a keto thickener like glucomannan or xanthan gum. Be sure to whisk it in well when the mashed cauliflower is hot. You don't need more than about ¼ teaspoon per head of cauliflower.

How many carbs are in 1 cup of mashed cauliflower? ›

Mashed Cauliflower Nutrition (per cup of mash): Calories: 57, Fat: 0g, Carbohydrates: 11g, Fiber: 4g, Protein: 4g.

How many carbs are in creamed cauliflower? ›

Nutrition Facts (per serving)
Nutrition Facts
Servings Per Recipe 4
Total Carbohydrate 10g4%
Dietary Fiber 4g15%
Total Sugars 5g
15 more rows
Apr 22, 2024

Which is healthier, cauliflower or potato? ›

Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That's why it's popular among the low carb and weight loss communities.

How do you thicken creamy mash? ›

You can use what you have on hand: Flour, cornstarch, or powdered milk are all solid options that are probably already in your pantry. Potato flour and potato starch would work as well. Stir in the thickening agent gradually, about a tablespoon at a time, until the potatoes have reached your desired consistency.

How do you keep cauliflower from getting mushy? ›

Not Draining Excess Water. "If you want to make cauliflower rice or cauliflower pizza crust, you'll need to wring out the excess moisture using a clean kitchen towel," says Blay. If you don't, your cauliflower will be far too mushy to imitate the carbs you're trying to replace.

Which is healthier cauliflower or broccoli? ›

While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn't in cauliflower.

Why is Mashed Cauliflower good for you? ›

Fiber will also help with bowel regularity. This super vegetable also contains numerous vitamins, minerals, and antioxidants which may help decrease inflammation and improve your immune health! Mashed Cauliflower is SO easy to make and requires only 3 ingredients!

Does cauliflower have more carbs than rice? ›

Both of these factors may reduce your calorie intake ( 4 ). In addition, cauliflower rice is low in carbs. It provides only 3 grams of net carbs per cup (107 grams) — 18 times fewer carbs than the same quantity of rice ( 1 , 2 , 3 ).

Can I eat unlimited cauliflower Keto? ›

You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

Why is cauliflower crust so high in carbs? ›

Cauliflower itself isn't bringing the carbohydrates to the table–it's everything else that gets mixed in to complete the crust. Ingredients like rice flour, tapioca starch, corn starch, and sugar add to the carb count of some cauliflower crusts you buy at the store.

How long does cauliflower mash last in the fridge? ›

Make ahead: Mashed cauliflower can be made up to 3 days in advance and stored in an airtight container in the refrigerator. Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.

What color cauliflower is healthiest? ›

Purple. Purple cauliflower is the healthiest option, with numerous advantages. The purple hue is due to the antioxidants called anthocyanins. These are the pigments present in various other plants and plant-based products, including red cabbage and red wine.

What is the most nutritious way to eat cauliflower? ›

5 Healthy Ways to Cook with Cauliflower
  1. Roasted Cauliflower and Kale Soup. Soup is a quintessential comfort food, especially when it's rich and creamy and full of flavor. ...
  2. Cauliflower Steaks with Caper-Anchovy-Garlic Sauce. ...
  3. Cauliflower Mashed Potatoes. ...
  4. Whole Roasted Cauliflower. ...
  5. Cauliflower Tabbouleh.
Feb 20, 2018

Which is healthier cabbage or cauliflower? ›

Cauliflower contains vitamins C, K, and B6 whereas cabbage has a significant amount of vitamins C and K only. Both are good sources of dietary fibre, aiding in digestive health. Caloric Content: For those mindful of their calorie intake, cauliflower and cabbage are low-calorie options that support weight management.

Why is my cauliflower mash watery? ›

The trick to the perfect cauliflower mash is to drain it really well and then let any remaining water evaporate in a pan on medium heat for 5-6 minutes before mashing. If you don't do this step, you definitely can have a very watery mash.

How can I thicken my mashed sweet potatoes? ›

What can I do if my mashed sweet potatoes are too runny? If the mixture is too runny, cook it on low heat for a few minutes to evaporate some moisture, or add a bit more mashed sweet potato to thicken it up.

Why is my cauliflower gratin watery? ›

Most recipes recommend blanching the cauliflower in boiling water for a few minutes for this initial stage, but it's important to pay close attention to this step. The watery problem happens when the cauliflower is either overcooked or not drained well enough after a quick blanching.

How do you make cauliflower rice less watery? ›

With both techniques you're aiming for little pieces the size of rice. One additional step I like is to press any excess moisture from the rice by transferring the cauliflower rice to a large paper towel or absorbent dish towel and squeeze/press to remove any remaining water.

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