Garlic cauliflower mash

Discover a creamy and flavorful garlic cauliflower mash recipe that's perfect as a low-carb alternative to mashed potatoes. Made with fresh cauliflower, a hint of olive oil, a touch of cream cheese, and seasoned with garlic, salt, and pepper. Quick, easy, and delicious!

  • 15 May 2025
  • Cook time 10 min
  • Prep time 15 min
  • 1 Servings
  • 6 Ingredients

Garlic cauliflower mash

Garlic cauliflower mash is a delicious and healthy alternative to traditional mashed potatoes. It's creamy, flavorful, and packed with nutrients. This low-carb side dish is perfect for those looking to add more vegetables to their meals without sacrificing taste.

Ingredients:

1 cup cauliflower
120g
1/2 tbsp olive oil
7g
1 garlic clove
3g
1 tbsp cream cheese
16g
1/2 tsp salt
3g
1/8 tsp black pepper
1/4g

Instructions:

1. Prepare the Cauliflower:
- Bring a medium pot of water to a boil over medium-high heat.
- Add the cauliflower florets to the boiling water. Cook for about 10-15 minutes or until the cauliflower is tender when pierced with a fork.

2. Drain and Sauté:
- Once the cauliflower is tender, drain well using a colander and let it sit to ensure excess water is removed.
- In a small skillet, heat 1/2 tablespoon of olive oil over medium heat.
- Add the minced garlic to the skillet. Sauté for 1-2 minutes or until the garlic is fragrant and slightly golden but not burnt. Remove from heat.
3. Mash the Cauliflower:
- Transfer the drained cauliflower to a food processor or a blender.
- Add the sautéed garlic and olive oil, 1 tablespoon of cream cheese, 1/2 teaspoon of salt, and 1/8 teaspoon of black pepper.

4. Blend Until Smooth:
- Blend the mixture until smooth and creamy. You may need to stop and scrape down the sides of the processor or blender to ensure everything is well mixed.
- If the mash is too thick, you can add a small amount of the reserved cooking water or a bit more olive oil to achieve your desired consistency.
5. Serve:
- Transfer the garlic cauliflower mash to a serving bowl.
- Taste and adjust the seasoning if necessary, adding more salt or pepper as desired.
- Serve warm as a side dish or a low-carb alternative to mashed potatoes.

Tips:

- Steam the cauliflower until it's very tender to ensure a creamy texture.

- If you prefer a smoother consistency, you can use a food processor or blender instead of mashing by hand.

- For an extra burst of flavor, consider adding a pinch of nutmeg or a few chopped herbs like chives or parsley.

- You can make this dish vegan by substituting the cream cheese with a plant-based alternative.

- Serve immediately while warm for the best taste and texture.

Garlic cauliflower mash is a versatile and delicious side dish that complements a wide variety of main courses. It's easy to prepare, healthy, and full of flavor, making it a fantastic addition to any meal. Enjoy this guilt-free comfort food and impress your family and friends with your culinary skills!

Nutrition Facts
Serving Size150 grams
Energy
Calories 63kcal3%
Protein
Protein 3.78g3%
Carbohydrates
Carbohydrates 8g2%
Fiber 2.62g7%
Sugar 3.27g3%
Fat
Fat 9g11%
Saturated 2.48g8%
Cholesterol 8mg-
Vitamins
Vitamin A 24ug3%
Choline 60mg10%
Vitamin B1 0.07mg6%
Vitamin B2 0.11mg8%
Vitamin B3 0.67mg4%
Vitamin B6 0.27mg16%
Vitamin B9 77ug18%
Vitamin B12 0.14ug6%
Vitamin C 60mg67%
Vitamin E 0.14mg1%
Vitamin K 20ug17%
Minerals
Calcium, Ca 60mg4%
Copper, Cu 0.07mg7%
Iron, Fe 0.62mg6%
Magnesium, Mg 20mg5%
Phosphorus, P 80mg7%
Potassium, K 420mg12%
Selenium, Se 1.65ug3%
Sodium, Na 1250mg84%
Zinc, Zn 0.46mg4%
Water
Water 130g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

More recipes

Baked salmon with lemon dill sauce

Ready in under 30 minutes.

02 Apr 2025

Easy chocolate biscuits

Ready in no time, they're a delightful treat for any occasion.

31 Mar 2025

Banana, honey and cinnamon muffins

Whip up a batch in no time and enjoy a delicious treat that's sure to please everyone.

20 Apr 2025

Flavorful mashed potatoes

Perfect for any meal.

12 Mar 2025

Oat and pecan biscuits

Ideal for breakfast or an afternoon snack.

28 Mar 2025

Cabbage and onion hash browns

Ready in under 30 minutes.

02 Jun 2025

Turkey ham, cheese and avocado lettuce wraps

Perfect for lunch or a light dinner.

25 Mar 2025

Oat and cottage cheese pancakes

Perfect for a healthy start.

30 Apr 2025

Posts