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    Home » Seasons » Fall

    Garlic Cauliflower Mash

    Published: Apr 23, 2018 · Modified: Mar 17, 2021 · 14 Comments

    Jump to Recipe Print Recipe Save Recipe Saved!
    This post contains affiliate links. As an Amazon Associate I earn from qualifying purchases.

    This Garlic Cauliflower Mash is a quick, easy, and low-carb vegetable side dish that mimics a bowl of classic mashed potatoes. 

    Garlic Cauliflower Mash in a serving bowl

    First of all, I should be clear– I love carbs, and I adore classic mashed potatoes.

    But– I love lighter, less starchy vegetables even more, and any opportunity to include more cruciferous vegetables in my life is a good opportunity.

    This garlic cauliflower mash mimics a classic bowl of creamy, filling, and satisfying mashed potatoes– and it mimics it well.

    Want to make this in an Instant Pot? Try this version: Instant Pot Mashed Cauliflower

    Cauliflower florets and garlic head

    Does this Really Taste Like Mashed Potatoes?

    Shockingly– yes.  Yes, it really does.

    Could you tell the difference if you were eating this garlic cauliflower mash back-to-back with a classic mashed potato?  Maybe, but only if you were really paying attention. 

    To me, there is a faint taste of– an unknown flavor.  The “unknown flavor” is cauliflower– of course– but if I didn’t know it was cauliflower, I think I would suspect that a root vegetable had been mashed into the potatoes.

    For the record, I like the extra flavor element, and it’s not a negative at all.

    Steamed Cauliflower, cheese, and milk

    Can I Use More Garlic?  Can I Swap Minced Garlic?

    Of course you can!

    But as you adjust the garlic, keep the following in mind.

    This recipe has you add ½ a head of garlic, or about 6 cloves.  I tried with fewer cloves, and I couldn’t taste the garlic as well.  I also tried with more garlic, and I found it a little too bitter.

    If you don’t like peeling garlic, try smashing the cloves with the flat side of a chef’s knife.

    In other words, turn the blade to the side, and smash the cloves with the flat piece of metal.

    The peels should come off easily.

    This recipe has you steam the garlic cloves.  Steaming mellows the bitter flavor, and also softens the cloves so that they blend easily.

    If you’d prefer to use minced garlic or garlic paste, do not put it into the steamer with the cauliflower!  Instead, add about 2 tsp of the garlic into the food processor or blender with the cauliflower when it’s ready to be puréed.

    Then add more to taste.

    If you go this route, you’ll be working with raw garlic, which is stronger, so add it in gradually.

    Can I Get Rid of the Dairy in this Recipe?

    Yes, but the flavor will be a little different.  The cheese is here to give the garlic cauliflower mash a mildly nutty flavor.  You can substitute the cheese for nutritional yeast or a small handful of soaked cashews.

    Substitute the milk for a milk substitute (I recommend coconut milk), and the butter for vegan butter or coconut oil.  Be aware that your mash will taste faintly like coconut.

    Can I Swap Frozen Cauliflower for Fresh?

    Yes!  You could even buy “steam in the bag” cauliflower.

    Keep in mind that you’ll still need to steam the garlic, or make one of the garlic substitutes suggested above.

    Can I Make this Garlic Cauliflower Mash Ahead of Time?

    Yes!  Make these faux mashed potatoes up to 2 days ahead of time, and then reheat in the microwave or oven.

    How to Make Garlic Cauliflower Mash

    Start by steaming the garlic and cauliflower.

    I just use an inexpensive vegetable steamer basket for this step.

    While they steam, heat the milk in a small saucepan, and then stir in a little butter and cheese.  Blend it all together in a food processor, season to taste, and serve!

    Garlic cauliflower mash in serving bowl and side dish bowls

    Want more LOW-CARB SIDES?  Try these:

    • Braised Kale with Apple Cider Vinegar
    • Oven-Roasted Asparagus with Charred Lemon
    • Oven-Roasted Brussels Sprouts with Apple Cider Vinegar

    Want a LOW-CARB MAIN DISH to go with this side?  Try these:

    • Pesto Salmon
    • Barramundi Recipe: Seared Fish with Mustard Sauce
    • Seared Scallops with Wine Sauce
    instant pot mashed cauliflower in a serving bowl
    Print Recipe Save Recipe Saved!
    5 from 14 votes

    Garlic Cauliflower Mash

    This Garlic Cauliflower Mash is a delicious, easy, and low-carb vegetable side dish that mimics a bowl of classic mashed potatoes.
    Author: Sarah Trenalone
    Prep Time5 mins
    Cook Time15 mins
    Total Time20 mins
    Course: Side Dish
    Cuisine: American
    Diet: Gluten Free, Vegetarian
    Servings: 8 people
    Calories: 83kcal
    Freezer Friendly?

    No

    Will It Keep?

    2 Days

    Prevent your screen from going dark

    Ingredients

    • 1 cauliflower head (medium sized)
    • ½ head of garlic (~6 cloves), peeled
    • 1 ¼ cup whole milk
    • ¼ cup Asiago or Parmesan cheese (or use a mixture of both)
    • 2 tablespoons butter, divided
    • 1 ½ teaspoons sea salt, to taste
    • ½ teaspoon black pepper, to taste
    • diced chives or green onion, to garnish (optional)

    Instructions

    • Bring 1″ water to a boil in a large saucepan.  Add a steamer basket.
    • Add garlic cloves to steamer basket, cover pan.  Steam 5 minutes.
    • While the garlic is steaming, break the cauliflower into florets.
    • Add cauliflower to the steamer basket with the garlic.  Steam 7 minutes, or until cauliflower is tender.  Remove cauliflower and garlic from pan and set aside.
    • While cauliflower steams, add milk to a small saucepan and warm over medium heat until the milk begins to simmer.  Stir in the cheese and half the butter, stir until incorporated.
    • Add the cauliflower, garlic, and ⅔ of the milk mixture to the basin of a large food processor or high-powered blender.  Blend until it’s as creamy as you prefer, and add the remaining milk gradually until the cauliflower reaches the desired consistency.  (Smaller cauliflower will need less milk, and larger ones will need more.) Add salt and pepper to taste, blend again.
      No food processor or blender?  You can also mash everything together with a potato masher, but the resulting mash may not be as creamy.
    • Serve the remaining butter on top of the mash, and garnish with fresh herbs if desired.
    • Make Ahead:  To make the mash up to 2 days ahead, store in an air-tight container in the fridge. This mash reheats well in the microwave, or add to casserole dish, cover, and place in a warm oven (350ºF) for 20-30 minutes.

    Notes

    This mash makes about 8 ⅓ cup servings, or 4-6 more generous servings.

    Nutrition

    Calories: 83kcal (4%) | Carbohydrates: 6g (2%) | Protein: 3g (6%) | Fat: 5g (8%) | Saturated Fat: 3g (19%) | Cholesterol: 13mg (4%) | Sodium: 550mg (24%) | Potassium: 279mg (8%) | Fiber: 1g (4%) | Sugar: 3g (3%) | Vitamin A: 175IU (4%) | Vitamin C: 36.1mg (44%) | Calcium: 100mg (10%) | Iron: 0.4mg (2%)
    Tried this recipe?Leave a comment and rating below!
    « Oven-Roasted Brussels Sprouts with Apple Cider Vinegar
    Oven-Roasted Broccoli with Chili Flakes »

    About Sarah Trenalone

    Sarah is the primary creator at Champagne Tastes. She's a photographer, food writer and traveler, and is certified in Backcountry Kitchen and Backcountry Navigation from the Colorado Outward Bound School and Identifying Wild Plants from Backpacker.

    Reader Interactions

    Comments

    All commentsI made thisQuestions
    1. Dawn - Girl Heart Food

      April 23, 2018 at 9:26 am

      5 stars
      This looks so creamy dreamy Sarah! At first glance, I though it was potatoes! I happen to love cauliflower, especially when it involves butter and cheese 😉 YUM!

      Reply
    2. Gloria

      April 25, 2018 at 11:43 am

      5 stars
      LOVE cauliflower…ALL ways. This looks and sounds delicious. The perfect side to many dishes. Creamy and a great change from potatoes. I know it would be a winner in our house.

      Reply
    3. Julia

      April 25, 2018 at 4:27 pm

      5 stars
      Love the flavours of this cauliflower mash – so yummy! My cauliflower was on a smaller side so the mash was a bit too thin but still tasted delicious!

      Reply
      • champagne-tastes

        April 27, 2018 at 8:05 am

        Yay!! I’n so glad you liked it! Thanks for letting me know 😀

        Reply
    4. Carmy

      April 26, 2018 at 9:41 pm

      5 stars
      OMG! I actually just saw Julia’s IG stories where she made this recipe. It looked absolutely delicious. While I loooove traditional mash, a lot of my dinner guests find it too heavy with potato so using cauliflower would be a great alternative. I also love anything and everything garlic so I’m for this!

      Reply
      • champagne-tastes

        April 27, 2018 at 8:06 am

        LOL.. it’s famous cauliflower mash! 😀 Let me know if you try it!

        Reply
      • Julia

        May 10, 2018 at 3:09 pm

        5 stars
        Haha, my IG story is famous 🙂

        Reply
    5. Tina

      April 29, 2018 at 1:15 pm

      5 stars
      This reminds me a lot of cauliflower rice which I absolutely loved. I would be in the more garlic team. I love cruciferous veggies, they have a certain taste that isn’t the least bit boring. Definitely saving this for later. Thanks for this recipe!

      Reply
    6. Brittany

      April 30, 2018 at 5:20 pm

      5 stars
      This really looks like mashed potatoes. I am in love! I am so grateful for your tip about steaming garlic to make it milder.

      Reply
    7. Marisa Franca

      May 02, 2018 at 7:35 am

      5 stars
      This sounds wonderful. We do love our garlic and mashing it with cauliflower is a great way to get the wonderful flavor without lots of calories!!

      Reply
    8. Louise

      January 03, 2020 at 2:02 pm

      5 stars
      Yummmy!!!!!!!!!!!

      Reply
      • Sarah Trenalone

        January 03, 2020 at 2:03 pm

        Yay!! I’m glad you loved it!

        Reply
    9. Rekha

      October 05, 2021 at 12:39 pm

      Can I use dairy free milk instead of whole milk?

      Reply
      • Alisha Trenalone

        October 05, 2021 at 2:58 pm

        Yes, sure! Just keep in mind that the flavor of the dairy-free milk will change the flavor of the mash. Also, if the milk is thin or watery (like dairy-free milk can sometimes be), your mash won’t be as creamy. If you can find dairy-free cream, you might do better mixing some of that in with the dairy-free milk.

        -Alisha at Champagne Tastes

        Reply

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    Hi, I'm Sarah! I'm a traveler who loves to eat.   Follow along to join me on my next adventure-- in food or on the road.

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