An easy recipe for creamy mashed cauliflower "potatoes" with roasted garlic. Serve this cozy & healthy vegetable side dish alongside your favorite main course to satisfy a starchy potato craving with fewer carbs. It makes a simple addition to comforting weeknight dinners, yet is fancy enough for holiday gatherings! (gluten-free, low-carb & keto with paleo & whole30 option)
Yes, low-carb & keto diets are insanely popular right now, but I promise I'm not posting about cauliflower mash to ride some food trend wave.
This recipe is actually an oldie but goodie from my 2013 blog archives (back when saturated fats were starting to become less demonized & coconut oil was the "it" thing - just for reference).
I was brainstorming recipe ideas using cauliflower and heard you could make faux mashed potatoes that taste almost exactly like the real thing with fewer calories & carbs. So I gave it a try.
Don't get me wrong, I love potatoes and sweet potatoes (especially Colcannon and potato soup) but sometimes all that starchy goodness sends me into sleepy time mode, especially if it's morning or midday. Can you relate?
I also wanted to know if I could fool my squash-and-sometimes-other-veggies-hatin' beau into thinking they were the real thing.
Five years later and he's still enjoying cauliflower mash as a side when I get around to fixing it. :)
Does Mashed Cauliflower Really Taste Like Mashed Potatoes?
The skeptics and veggie haters want to know: can it pass 100% for regular mashed potatoes? Almost.
It definitely meets the cozy & thick "mashed veggie" criteria when you've got some creamy elements added (like butter + buttermilk, yogurt, sour cream, etc.) and it tastes pretty dang similar once all those yummy elements are mixed in.
BUT, the texture isn't identical.
Mashed cauliflower is a bit grainier. So, if you're trying to fool someone completely, it may or may not work. However, the good news is they'll still like it.
Is Cauliflower Mashed Potatoes a Healthy Side Dish?
I think so! Of course, "healthy" is totally subjective (you can read more about my food philosophy to learn more); however, cauliflower as a vegetable has quite a few benefits.
Some Benefits of Cauliflower:
- good amounts of Vitamins C & K + Fiber
- good amounts of phytonutrients & antioxidants (you can read more about what's in cauliflower here)
- low in carbohydrates & calories (helpful to folks who get blood sugar spikes from starches & grains)
- mild tasting (use it in recipes to reduce carbs & calories without impacting the overall flavor)
- gluten-free & grain-free (so can be used with shredded cheese as a pizza crust without having to mess with specialty flours)
What Makes This Mashed Cauliflower Recipe Different?
Instead of boiling or steaming the cauliflower, we're roasting it in the oven! This ensures that the cauliflower doesn't become watery (can easily happen when boiling) and gives it way more flavor.
We're also throwing a head of fresh garlic onto the sheet pan to roast along with the cauliflower florets, which will add a slightly sweet & savory element to the mashed cauliflower. I don't know about you, but the more garlic, the merrier in my case!
If you feel like roasting multiple heads of garlic at once, save any extra for another yummy dish like this chicken alfredo stuffed shells.
Back to the roasting. It's my favorite way to cook almost all veggies since roasting brings out so much extra flavor and is pretty hands off. Easy peasy is good when it comes to vegetables, right? It increases the likelihood you'll eat them more often (in theory).
For real, I'm obsessed with roasting veggies, so if you need some side dish inspiration or want to roast some vegetables in bulk for meal planning, check out more of my recipes:
- Balsamic Roasted Green Beans
- Balsamic Oven-Roasted Root Vegetables
- Savory Roasted Butternut Squash
- Roasted Green Beans with Bacon & Onions
- Roasted Tomatoes with Fresh Herbs & Garlic
- Oven-Roasted Green Beans with Coconut Oil
- Roasted Brussels Sprouts & Broccoli
- Twice Baked Japanese Sweet Potatoes with Walnuts & Dates
Are you seeing a theme here? Green beans are one of my favorite veggies and balsamic vinegar is my secret weapon for making veggies taste even better without any extra work.
Of course, loading up on the creamy & cheesy ingredients helps, too! I'd love to try this roasted cauliflower and gruyère gratin soon! It sounds divine.
Option: Making These Mashed Cauliflower "Potatoes" Dairy-Free
For the creamy element, I love to use lotsa grass-fed butter and buttermilk for a tangy kick (it's one of my favorite ingredients for regular mashed potatoes).
However, if buttermilk's not your thing OR you're avoiding dairy (like for the whole30 program), and you need other options: I've got you covered.
Simply substitute grass-fed ghee (clarified butter) and then a tangy creamy ingredient like plain or Greek yogurt, crème fraîche (French cultured sour cream), or dairy-free yogurt or sour cream. (I've heard Kite Hill is one of the best for dairy-free & uses almond milk as the base + they culture it so it has a tang.)
If you can't use any form of butter whatsoever, swap it for coconut oil instead. It may have a slight coconut taste, but it will taste delicious!
Note: Keep in mind that when you swap out the buttermilk with another ingredient with less liquid, your cauliflower mash will turn out thicker and your blender will have to work a little harder.
Can I Make Mashed Cauliflower Without a Food Processor?
Absolutely! I don't even own a food processor. (gasp) I'm sure it would make recipes like chimichurri sauce and pesto a lot easier, but so far I've managed to get along just fine without one.
If you're fixing them sans food processor, you've got three basic option for blending them (all will yield different smoothness/texture):
- high-speed or regular electric blender
- immersion stick blender
- mashed by hand with a potato masher or whatever random utensil you have hanging around (these will be a little rougher in texture but still super tasty!)
Mashing cooked cauliflower is similar to potatoes. The final texture will depend on:
- how you cooked the veggie (method)
- whether it was fresh or frozen before cooking (I find frozen veggies tend to give off a ton of liquid)
- how well you blitz/blend the cooked veggies
- and how much liquid is added during/after blending (this will affect the thickness)
Can Cauliflower Mashed Potatoes Be Frozen?
Yep! I've eaten several different types of cauliflower dishes that went straight from freezer to oven or stove (thank you Trader Joes) and they turned out delicious.
In this case, the cauliflower mash will be completely cooked through (just like mashed potatoes) so you'll want to store it in the freezer in a tightly sealed container (I prefer ziplock bags for portioning into smaller amounts that I can flatten down so they take up less space).
When you're almost ready to eat it, thaw the bag/container in the fridge overnight, and then reheat the cauliflower mash in a saucepan on the stove OR in the oven (spooned into a baking side & covered with foil - the latter helps to prevent it from drying out) at 350-375 degrees until warm.
What To Serve With Cauliflower Mashed "Potatoes"
Gravy, gravy & more gravy?! Yes, it stands up well to that savory liquid goodness. And it'd work great as a topping for cottage pie or Shepherd's pie instead of regular taters. Also...
Melt-in-your-mouth saucy main dishes like:
- Slow Cooker Pot Roast with Onion Soup Mix
- Whole30 Mississippi Pot Roast
- Butter Chicken
- Crock-Pot Beef Stew
- Easy Crock-Pot BBQ Ribs
- Cuban Picadillo
- Beef & Chorizo Chili
- French Onion Chicken
Comforting Main Dishes like:
- Cast-Iron Skillet Steak
- Pork Spare Ribs & Sauerkraut
- Parmesan Crusted Chicken with Lemon Garlic Butter Sauce
- Low Carb Veggie-Packed Meatloaf
- Pan-Seared Salmon with Chimichurri Sauce
- Spatchcock BBQ Roasted Chicken
- Homemade Swedish Meatballs
- Moroccan Sheet Pan Chicken (Love this one!)
- Smothered Cheesy Sour Cream Chicken
- Roasted Citrus-Herb Game Hens
mashed cauliflower potato recipe, mashed cauliflower with garlic
Side Dish
American
Yield: 3 1/2 cups (4 servings)
Mashed Cauliflower "Potatoes" with Roasted Garlic
prep time: 15 minscook time: 30 minstotal time: 45 mins
An easy recipe for creamy mashed cauliflower "potatoes" with roasted garlic. Serve this cozy & healthy vegetable side dish alongside your favorite main course to satisfy a starchy potato craving with fewer carbs. It makes a simple addition to weeknight dinners, yet is fancy enough for holiday gatherings! (gluten-free, low-carb & keto with paleo & whole30 option)
ingredients:
- 1 head of garlic
- 3 teaspoons of olive oil or avocado oil, divided
- 1 medium head of cauliflower, chopped into florets (about 8 cups)
- 4 tablespoons of grass-fed butter or ghee (like this 100% grass-fed ghee)
- 1/2 cup of buttermilk (can also sub full-fat plain or Greek yogurt, cultured sour cream, crème fraîche, cultured almond milk yogurt or almond milk sour cream)
- Sea salt & cracked black pepper, to taste
- For garnish (optional): sliced green onion & an extra knob of butter/ghee
instructions:
- Grab a whole bulb of garlic & slice off the top 1/2 inch or so (enough that all the cloves are visible). Drizzle the cut surface with a teaspoon of olive oil (optional: sprinkle it with a bit of salt & pepper).
- Wrap the garlic bulb in a small portion of parchment paper or foil and place on the middle rack of the oven, then pre-heat the oven to 400 degrees. (This gives the garlic a head-start on cooking).
- Meanwhile, prepare the cauliflower by removing the green leaves and chopping the whole head into florets. (Tip: Save any small bits for cauliflower rice to use in cabbage roll soup or egg roll in a bowl.)
- Spread the florets onto a rimmed baking sheet, drizzle with the remaining 2 teaspoons of olive oil, and sprinkle with salt and pepper.
- Remove the garlic from the oven (keep it wrapped) and stick it on the baking sheet with the cauliflower. Place the baking sheet in the oven and roast for 30 minutes or until the cauliflower is fork-tender and the garlic cloves are soft.
- Melt the butter or ghee in a small saucepan. Remove from heat and combine with the buttermilk (or another dairy/non-dairy ingredient of your choosing).
- Remove the wrapping from the garlic and carefully squeeze out the roasted garlic cloves (they'll be hot). To start, you'll only use 8 cloves in the cauliflower mash. You can always taste it and add more cloves if you like a stronger garlic taste.
- Combine the roasted cauliflower, melted butter & buttermilk mixture, and roasted garlic in a blender and puree a few times until smooth. Alternately, you can blend the cauliflower mixture in a large bowl using an immersion blender or mash it by hand with your favorite sturdy cooking utensil (this will have a rougher texture).
- Transfer to a serving bowl, taste for salt & pepper and add more if needed, top with extra butter and sliced green onions (optional) and serve hot with your favorite main course.
NOTES:
I have not recipe tested this with frozen cauliflower florets, so I can't know for sure if it will turn out okay or water-logged & mushy. Let me know if you try it this way. Mashed cauliflower reheats well as leftovers, so you can make a batch for meal prep and eat on it for several days with your favorite main course. It's also freezer-friendly! Let the mash cool completely and portion into quart or gallon-sized freezer bags (squash all the air out so it lays flat). When you're ready to eat, stick one of the bags in the fridge to thaw overnight and then reheat gently on the stovetop in a saucepan or in the oven at 350 degrees in a covered baking dish.
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