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close up garlic mashed cauliflower in bowl with butter

Garlic Mashed Cauliflower

This creamy cauli mash is smooth, hearty, and packed with delicious flavor. Garlic adds nice spice and parmesan cheese and butter make this low carb side very satisfying.
Course Side Dish, Side Dishes
Cuisine American
Diet Low Calorie
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4 People
Calories 140kcal
Author Diana Reis


  • 5 Cups Cauliflower Florets one large head, or one and a half small heads
  • ¼ Cup Grated Parmesan
  • 3 Tablespoons Butter
  • 2 Cloves Garlic
  • 2 Tablespoons Milk add as needed
  • Salt to taste
  • Pepper to taste


  • Rinse the outside of the cauliflower head, cut in half, and remove the stalk.
  • Then, cut into florets as evenly as possible.
  • Next, boil the cauliflower for about 10 minutes or until it is very tender. Use a fork to test.
  • Strain the cooked cauliflower and remove as much water as possible before transferring to the food processor.
  • Blend the well drained cauliflower, garlic, parmesan, and butter together. Season with salt and pepper to taste.
  • Finally, add milk to the mashed cauliflower a little at a time until they are smooth and creamy.


Can I make mashed cauliflower without a food processor?
Unlike mashed potatoes, which should never go in a food processor, cauli mash has to be blended either in a food processor or with a wand blender. If you mash cauliflower with a hand masher, it will be lumpy and more like cauliflower rice. You need a blade and a little bit of power to break down the fibers and get a smooth, creamy texture.
Tips for Success
  • One large head is perfect for this recipe. If you can only find smaller heads, go with one and a half.
  • The stalk is edible and great in other dishes, however, it doesn't blend up as smoothly as the florets. I don’t recommend using it for this puree, because it will leave it chunky.
  • Make sure to strain the boiled cauliflower florets really well. I use a colander and give it a good shake to get the excess water out. 
  • If you are just holding a lid over the pot and pouring out the water, return the pot to the stove and put the heat on for a few minutes to evaporate the excess water. It’s really important to not transfer that water to the food processor.
  • Hold off on the milk until the last, because the liquid varies quite a bit in each batch of boiled cauliflower and you need to add a little at a time.


Calories: 140kcal | Carbohydrates: 7g | Protein: 5g | Fat: 11g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 29mg | Sodium: 212mg | Potassium: 400mg | Fiber: 3g | Sugar: 3g | Vitamin A: 329IU | Vitamin C: 61mg | Calcium: 111mg | Iron: 1mg