Olive oil mashed cauliflower

Olive oil mashed cauliflower is a creamy and healthy alternative to traditional mashed potatoes, featuring the rich flavors of olive oil and a smooth texture. This quick recipe involves steaming cauliflower and blending it with olive oil for a nutritious side dish.

01 Dec 2025
Cook time 15 min
Prep time 10 min

Ingredients:

1 cauliflower
2 tbsp olive oil
1 dash salt
1/4 cup water

Olive oil mashed cauliflower is a delightful and healthy alternative to traditional mashed potatoes. It's creamy, flavorful, and packed with nutrients, making it a great option for anyone looking to enjoy a comforting dish with fewer carbs. This recipe is simple, quick, and requires just a handful of ingredients. Perfect for both novice and experienced cooks alike, you’ll love how easily this dish comes together.

Instructions:

1. Prepare the Cauliflower:
- Wash the cauliflower thoroughly under running water.
- Cut the cauliflower into small florets, discarding any tough stem pieces.

2. Steam the Cauliflower:
- In a large pot, add about 1-2 inches of water and bring it to a boil.
- Place the cauliflower florets in a steamer basket and set the basket over the boiling water. Make sure the water does not touch the florets.
- Cover the pot with a lid and steam the cauliflower for about 10-12 minutes, or until the florets are tender when pierced with a fork.

3. Drain and Blend:
- Remove the steamer basket from the pot and drain any excess water from the cauliflower.
- Transfer the steamed cauliflower to a blender or a food processor.

4. Add Olive Oil and Water:
- Add 2 tablespoons of olive oil and 1/4 cup of water to the blender or food processor.
- Blend or process the mixture until it becomes smooth and creamy. You may need to stop occasionally to scrape down the sides with a spatula to ensure everything is well combined.

5. Seasoning:
- Add a dash of salt to taste.
- Blend again briefly to incorporate the salt.

6. Serve:
- Transfer the mashed cauliflower to a serving bowl.
- Optionally, drizzle with a little extra olive oil and garnish with herbs like parsley or chives for added flavor and presentation.

7. Enjoy:
- Serve the olive oil mashed cauliflower as a side dish with your favorite main courses.

Olive oil mashed cauliflower is a versatile side dish that pairs well with a variety of main courses. It's smooth, rich, and has a delightful hint of olive oil, making it both delicious and nutritious. With this recipe, you’ll be able to enjoy a hearty yet healthy addition to your meal. Give it a try, and it might just become a staple in your household!

Olive oil mashed cauliflower FAQ:

What is the best way to check if the cauliflower is cooked properly?

To check if the cauliflower is cooked, pierce it with a fork. It should be tender and easily break apart. If it feels firm or hard, steam it for an additional 1-2 minutes.

Can I use butter instead of olive oil in this recipe?

Yes, you can substitute butter for olive oil if desired. The flavor will change slightly, but it will still create a creamy texture.

How should I store leftover mashed cauliflower?

Store any leftover mashed cauliflower in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stove, adding a splash of water or olive oil if it seems dry.

What equipment do I need to make olive oil mashed cauliflower?

You'll need a large pot for steaming, a steamer basket, and a blender or food processor to blend the cauliflower into a creamy consistency.

How can I make this recipe dairy-free?

This recipe is already dairy-free as it uses olive oil instead of butter or cream. Just ensure that you avoid any dairy products in any additional garnishes.

Tips:

- Ensure the cauliflower is cooked until very tender before mashing to achieve a smooth texture.

- For added flavor, consider roasting the cauliflower before mashing.

- You can use a food processor or an immersion blender for a creamier consistency.

- Add some garlic or herbs like rosemary or thyme for additional flavor.

- If the mashed cauliflower is too thick, you can add a bit more water or vegetable broth to reach your desired consistency.

Nutrition per serving

4 Servings
Calories 36kcal
Protein 2.82g
Carbohydrates 7g
Fiber 2.94g
Sugar 2.81g
Fat 7g

Olive oil mashed cauliflower