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–+ servings
Cauliflower mash potatoes served with chives on the side.

Creamy Cauliflower Mash

This Creamy Cauliflower Mash recipe offers a low-carb, vegan alternative to traditional mashed potatoes, perfect for those seeking healthier side dish options. By using cauliflower as the base, this dish significantly reduces calorie and carbohydrate content while maintaining a creamy, satisfying texture. The recipe is simple to prepare, requiring just a few ingredients and basic cooking techniques, making it accessible for home cooks of all skill levels. Blended with garlic, the cauliflower transforms into a smooth, flavorful mash that closely mimics the taste and consistency of mashed potatoes. This versatile side dish pairs well with a variety of main courses and can be customized with different toppings. It's an excellent way to incorporate more vegetables into meals, especially for picky eaters or those looking to reduce their starch intake
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 1 hour 10 minutes
Servings: 4 servings
Course: Sides
Cuisine: American, Vegan
Calories: 90
Ingredients Method Nutrition Video Notes

Ingredients
  

  • 1 large head cauliflower (about 2 lbs or 900 g)
  • 2-3 garlic cloves, peeled
  • 1 Tablespoon (15 ml) olive oil
  • 1 Tablespoon (15 ml) milk of choice
  • Salt and pepper to taste

Method
 

  1. Bring a large pot of water to boil.
  2. Rinse the cauliflower and cut it into small florets.
  3. Add cauliflower to boiling water, cover, and cook for 10 minutes or until tender.
  4. Meanwhile, heat olive oil in a small pan over medium heat. Sauté garlic until lightly browned.
  5. Drain the cooked cauliflower thoroughly.
  6. In a high-performance blender combine milk, sautéed garlic, cooked cauliflower, salt, and pepper.
  7. Blend on medium speed for 1-2 minutes until creamy and smooth.
  8. Transfer to a serving bowl and serve warm.

Nutrition

Calories: 90kcal

Video

Notes

  • For a creamier texture, add more milk as needed.
  • This dish can be made with half cauliflower and half potatoes for a transitional version.
  • Serve with your favorite toppings such as vegan gravy, grilled onions, or truffle salt.

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