Creamy Cauliflower Mashed Potatoes With Garlic

 Who knew cauliflower was such a versatile vegetable? When prepared the right way mashed cauliflower has a similar texture to regular mashed potatoes with a sweet, buttery taste. Add a little garlic and garnish with green onions and they taste even better!

I happen to love potatoes, but most of us are getting way too many starchy white foods in our diet (fries anyone?). This cauliflower mashed potatoes recipe (or “fauxtatoes” as I like to call it) is a great side dish for Christmas or other holidays. We also like it for a healthy family dinner any night of the week. They’re naturally gluten-free, low-carb, and keto.

Why Eat Cauliflower “Potatoes” Instead?

Potato has some nutritional benefits and a baked potato beats processed Frankenstein “foods” every time. Still, it can’t top cauliflower from a health perspective.

Here’s why cauliflower rules:

• They’re Low Carb – A small potato has over 20 grams of carbs. Cauliflower, in comparison? A mere 5 grams. We need carbohydrates for energy, but too many can work against us. These keto “potatoes” protect blood sugar levels and prevent insulin spikes that take a toll on health.
• Fewer Pesticides – Potatoes rank high on the list of foods heavily sprayed with pesticides. In fairness, non-organic cauliflower is on the list as well but ranks much lower (better). When organic isn’t available, cauliflower is a better choice.
• Balanced Protein and Fiber – A white potato appears to win this one, with a few tenths of a gram more protein than cauliflower and about the same amount of fiber (if you eat the skin). On the other hand, cauliflower does offer a more balanced amino acid profile.
• Nutrient Dense – It’s true potatoes pack a lot of vitamin C and a good amount of B6, potassium, and iron. Still, just a cup of cauliflower has almost 30 mg more vitamin C than a potato, comparable levels of B6 and folate, and an extra dose of vitamin K. To give potatoes their due, they are higher in potassium than cauliflower … again, only if you eat the skin.

So how to win your family over to this better-for-you mashed cauli-potato?

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

This is one substitute I think actually tastes better than the original! A friend made these for her husband and he even didn’t realize it was cauliflower. Veggies for the win! If it’s your first time transforming cauliflower into a “potato” side dish,” adding cheese and extra flavor turns them into something delicious.

Most kids won’t flinch at the difference, and you can rest happy knowing you are squeezing in extra nutrients. Top with melted cheese and even the most adamant veggie haters will give it a try. It also tastes delicious served with this Marry Me Chicken dish. Incidentally, we love to use cauliflower to make Paleo “rice” too.

With regular mashed potatoes you can use a food processor or potato masher. Since cauliflower isn’t starchy it needs blended for a creamier texture.

Flavor Options

Most of the time I use garlic powder to season my cauliflower potatoes. You can also use fresh, minced garlic cloves. To really ramp up the flavor try roasted garlic instead! Or simply saute chopped garlic in olive oil over low heat until fragrant.

For creaminess, I add Parmesan cheese and cream cheese or sour cream. Greek yogurt also works and gives it a nice tang and a little protein.

Here’s how to make cauliflower mashed potatoes that are truly guest (and kid) worthy:

Mashed Cauliflower Potatoes Recipe

These creamy cauliflower “mashed potatoes” are a cheesy comfort food with a nutritious kick. Made with buttery cauliflower, I think they’re even better than regular mashed potatoes!

• 1 large 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 (grated, optional)
• ¼ tsp garlic powder (to taste OR 2-3 garlic cloves, minced)
• salt (to taste)
• black pepper (to taste)

• If using a fresh head of cauliflower, roughly chop it into uniform, large cauliflower florets. Cauliflower rice will also work but it cooks much faster.

• In a large pot, bring a few quarts of water to a boil.

• Add cauliflower and cook until fork tender.

• Drain well.

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

• Use an immersion blender or hand mixer to blend until smooth and creamy. This is the most important step … chunks of cauliflower are a giveaway!

• Sprinkle the cauliflower puree with extra cheese 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)

Calories 116
Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated Fat 6g38%

Trans Fat 0.3g

Polyunsaturated Fat 0.4g

Monounsaturated Fat 3g

Cholesterol 26mg9%

Sodium 459mg20%

Potassium 298mg9%

Carbohydrates 5g2%

Fiber 2g8%

Sugar 2g2%

Protein 3g6%

Vitamin A 314IU6%

Vitamin C 46mg56%

Calcium 48mg5%

Iron 0.4mg2%

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

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

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 didn’t love the result, don’t be afraid to try again using the following tips:

• Be sure to drain the cooked cauliflower well and squeeze out any additional liquid before the mashing and whipping step
• Don’t just mash, whip! My preferred method is an immersion blender right in the pot to get the “potatoes” nice and airy.
• Dress it up! Top with grass-fed butter, crumbled bacon, shredded cheese, and/or fresh or dried herbs.

Dairy Free Mashed Cauliflower

I haven’t made this recipe dairy-free (here’s my take on that), but reputable brands of butter-flavored coconut oil along with a little coconut milk to lighten up the texture would probably work well. (p.s. If you’re suspicious about “flavored” coconut oil here’s one explanation.)

How to Make Mashed Cauliflower Potatoes in the Instant Pot

When I first posted this recipe I got a few questions about why I boil the cauliflower instead of steaming to preserve nutrients. I get the best texture results preparing the cauliflower this way, but as long as you start with tender (but not overcooked and mushy) cauliflower, pretty much any cooking method will work. (I take it back … no microwaving!)

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, here’s where I weigh in on my favorite Instant Pot model and cooking tips!

Option for Instant Pot:

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

Will you try this mashed cauliflower recipe instead of mashed potatoes? If you’re a mashed cauliflower believer, have any tips to share? Please let me know in the comments!