Creamy Cauliflower Mashed Potatoes with Garlic

Who knew cauliflower was such a versatile vegetable? When prepared the right way, mashed cauliflower has a sweet, buttery taste and has a similar texture to regular mashed potatoes. It’s even more delicious if you add a little garlic and garnish with green onions!

I love potatoes, but most of us have too many starchy white foods in our diets. This cauliflower mashed potatoes recipe (or “mock potatoes” as I like to call them) is a great side dish for Christmas or any other holiday. We also love a healthy family dinner any time of the week. They are naturally gluten-free, low-carb, and keto.

Why eat cauliflower “potatoes” instead?

Potatoes have nutritional benefits, and baked potatoes will always beat processed Frankenstein “foods.” But when it comes to health, you can’t beat cauliflower.

Here’s why cauliflower follows the rules.

• It’s low carb. – One small potato contains more than 20 grams of carbohydrates. By comparison, what about cauliflower? Only 5 grams. We need carbohydrates for energy, but too many can be detrimental to us. These keto “potatoes” protect blood sugar levels and prevent health-damaging insulin spikes.
• Reduction in pesticides – Potatoes rank high on the list of foods heavily sprayed with pesticides. To be fair, non-organic cauliflower is also on the list, but ranks much lower (and better). If organic is not available, cauliflower is a better choice.
• Balanced protein and fiber – White potatoes, which have a tenth of a gram more protein than cauliflower and about the same amount of fiber (if you eat the skin), seem to win. Cauliflower, on the other hand, offers a more balanced amino acid profile.
• nutrient density – Real potatoes are high in vitamins C and B6, potassium and iron. However, one cup of cauliflower has almost 30 mg more vitamin C than potatoes, similar levels of B6 and folate, and more vitamin K. Potatoes have a higher potassium content than cauliflower to provide nutrients. I’ll say it again, if you eat the peel

So how do you get your family to eat these mashed curly potatoes better for you?

How to Make the Best Cauliflower Mashed Potatoes (Kids Will Eat them!)

This is one of those substitutes that I think actually tastes better than the original! A friend made this for her husband and he didn’t even know it was cauliflower. Vegetables for the win! If this is your first time turning cauliflower into a “potato” side dish, adding cheese and additional flavors will transform it into something delicious.

Most kids won’t cringe at the difference, and you can rest easy knowing you’re squeezing out extra nutrients. Top it with melted cheese and even the most stubborn vegetable haters will give it a try. It’s also delicious when eaten with Merimi chicken dishes. Additionally, we love using cauliflower to make Paleo “rice.”

For regular mashed potatoes, you can use a food processor or potato masher. Because cauliflower is not starchy, it needs to be blended for a creamier texture.

flavor options

In most cases, garlic powder is used to season cauliflower potatoes. You can also use fresh minced garlic cloves. For even more flavor, try using roasted garlic instead! Alternatively, add chopped garlic to olive oil and fry over low heat until fragrant.

Add Parmesan cheese and cream cheese or sour cream for creaminess. Greek yogurt also works well and provides a good taste and some protein.

Here’s how to make cauliflower mashed potatoes that your guests and kids alike will enjoy.

Mashed Cauliflower Potatoes Recipe

Creamy cauliflower “mashed potatoes” are a nutritious, cheesy comfort food. I think it tastes better than regular mashed potatoes because it’s made with buttery cauliflower!

• 1 big head fresh cauliflower (or 1-2 bags of frozen cauliflower)
• ¼ cup unsalted butter
• 2 TBSP cream cheese (or sour cream, optional)
• 2 TBSP parmesan cheese (ground, optional)
• ¼ teaspoon garlic powder (2-3 cloves of minced garlic to taste)
• salt (to taste)
• pepper (to taste)

• If using fresh cauliflower heads, roughly chop them into uniform, large cauliflower florets. Cauliflower rice also works, but cooks much faster.

• Bring a few quarts of water to a boil in a large pot.

• Add cauliflower and cook until fork tender.

• Drain well.

• Transfer the cooked cauliflower to a large bowl and add butter and cream cheese (optional) or sour cream and Parmesan cheese.

• Using an immersion blender or hand mixer, blend until smooth and creamy. This is the most important step. We’re giving away cauliflower chunks as a gift!

• Sprinkle additional cheese over the cauliflower puree, if desired, and serve warm.

• Garnish the cauliflower mash with fresh chopped parsley or fresh chives, if desired.

Nutrition Facts

Mashed Cauliflower Potatoes Recipe

Amount per serving (0.75 cup)

calorie 116
calories from fat 90

% Daily Value*

province 10g15%

6g saturated fat38%

Trans fat 0.3g

Polyunsaturated fat 0.4g

3g monounsaturated fat

cholesterol 26mg9%

sodium 459mg20%

potassium 298mg9%

carbohydrate 5g2%

2g fiber8%

2g sugar2%

protein 3g6%

Vitamin A 314IU6%

Vitamin C 46mg56%

calcium 48mg5%

steel 0.4mg2%

*Percent Daily Values ​​are based on a 2000 calorie diet.

Store in an airtight container in the refrigerator and reheat leftovers on the stovetop.

Are you more of a visual person? Check out my 90 second video tutorial here:

Tips for Success

If you’ve tried making mashed cauliflower potatoes before and weren’t happy with the results, don’t be afraid to try again using these tips.

• Before mashing and whipping, drain the cooked cauliflower well and squeeze out any excess water.
• Don’t just mash, whip! My preferred method is to blend the “potatoes” directly into the pot to keep them nice and airy.
• Get dressed! Top with grass-fed butter, chopped bacon, shredded cheese and/or fresh or dried herbs.

Dairy Free Mashed Cauliflower

I didn’t make this recipe dairy-free (here’s my opinion), but a reputable brand that uses buttery flavored coconut oil with a little coconut milk to brighten the texture would probably work well. (ps If you’re skeptical about “flavored” coconut oil, here’s an explanation.)

How to Make Mashed Cauliflower Potatoes in the Instant Pot

When I first posted this recipe, I received a few questions about why I boiled the cauliflower instead of steaming it to preserve its nutrients. Preparing cauliflower this way will give you the best textural results, but almost any cooking method will work as long as you start with tender (not overcooked or mushy) cauliflower. (I take it back… no microwave oven!)

The Instant Pot is a great solution to this debate and actually does a great job of preserving nutrients. If you’re new to it, I’ll walk you through my favorite Instant Pot models and cooking tips!

Instant Pot Options:

1. Wash the cauliflower, quarter it and remove the leaves and stems.
2. Add the steamer/steamer basket to the Instant Pot along with 1 cup of water.
3. Add cauliflower pieces.
4. Set to manual high pressure for 4 minutes.
5. Bleed/relieve pressure manually.
6. Open the inner basket, drain and remove.
7. Gently squeeze any remaining liquid from the cauliflower and return to the pot.
8. Add the other ingredients and whip until creamy!

Would you try this mashed cauliflower recipe instead of mashed potatoes? If you like mashed cauliflower, do you have any tips to share? Let us know in the comments!