Garlic Cauliflower Mash

Who knew cauliflower could be such a flexible vegetable? When mashed properly, cauliflower achieves a texture similar to that of traditional mashed potatoes, with a sweet and buttery flavor. Adding a touch of garlic and a sprinkle of green onions enhances the taste even more!

Although I love potatoes, many of us consume too many starchy white foods in our diet. The cauliflower mashed potatoes recipe, or "fauxtatoes" as I like to call it, is an ideal side dish for Christmas or other festive occasions. We also enjoy it as a healthy family dinner option any night of the week. They are naturally gluten-free, low in carbs, and suitable for a keto diet.

Why Choose Cauliflower Over Potatoes?

While potatoes offer some nutritional advantages and a baked potato is preferable to processed foods, cauliflower has certain health benefits that make it a better choice:

Low in Carbs: A single small potato contains over 20 grams of carbs. Cauliflower, by contrast, has only 5 grams. While carbohydrates are essential for energy, excess intake can have adverse effects. These keto "potatoes" help maintain stable blood sugar levels and prevent insulin spikes that can negatively impact health.
Fewer Pesticides: Potatoes are often heavily treated with pesticides. Although non-organic cauliflower also appears on the list of treated foods, it ranks significantly lower. Thus, when organic options aren’t available, cauliflower is a wiser choice.
Balanced Protein and Fiber: White potatoes may seem better in terms of protein and fiber if consumed with the skin, but cauliflower offers a more balanced amino acid composition.
Nutrient-Dense: Potatoes are rich in vitamin C, B6, potassium, and iron. However, one cup of cauliflower contains almost 30 mg more vitamin C than a potato, similar levels of B6 and folate, and additional vitamin K. Potatoes do provide more potassium, but only if eaten with the skin.

How to Make Cauliflower Mashed Potatoes Kids Will Love

This alternative might taste better than the original! A friend served it to her husband without him realizing it was cauliflower. Use extra seasoning like cheese to make it even more appealing, particularly for kids who will appreciate the additional nutrients. Add melted cheese to attract even the pickiest eaters. It pairs well when served with a delicious dish like Marry Me Chicken. We also use cauliflower to create Paleo "rice."

While traditional mashed potatoes can be prepared with a food processor or potato masher, cauliflower needs blending for a creamier consistency.

Flavor Options

I typically season my cauliflower mashed potatoes with garlic powder. Fresh minced garlic cloves can also be used. For an enhanced flavor, try roasting garlic or sauté chopped garlic in olive oil until fragrant.

For smoothness and flavor, add Parmesan cheese and either cream cheese or sour cream. Greek yogurt works too, adding tanginess and a little protein.

Here’s how to prepare cauliflower mashed potatoes that will impress guests and even kids:

Mashed Cauliflower Potatoes Recipe

These mashed cauliflower "potatoes" feature a cheesy, comforting taste with added nutrition. Made with buttery cauliflower, they’re arguably even tastier than regular mashed potatoes.

Ingredients:

1 large head of fresh cauliflower or 1-2 bags of frozen cauliflower
¼ cup unsalted butter
2 tablespoons of cream cheese or sour cream (optional)
2 tablespoons of grated Parmesan cheese (optional)
¼ teaspoon garlic powder or 2-3 minced garlic cloves
Salt to taste
Black pepper to taste

Instructions:

If using fresh cauliflower, chop it into large, uniform florets. Cauliflower rice can be used but it cooks faster.
Boil a few quarts of water in a large pot.
Cook the cauliflower until tender.
Drain thoroughly.
Transfer the cooked cauliflower to a large bowl and add butter, along with optional cream cheese or sour cream and Parmesan cheese.
Blend until smooth using an immersion blender or hand mixer to ensure no chunks remain.
Sprinkle with extra cheese and serve warm.
Garnish with fresh chopped parsley or chives if desired.

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

Tips for Success

If previous attempts to make mashed cauliflower were unsuccessful, these tips can help:

Drain the cooked cauliflower thoroughly and press out any remaining liquid before blending.
Blend rather than mash for a light, airy consistency, preferably using an immersion blender.
Customize the dish by adding grass-fed butter, crumbled bacon, shredded cheese, and/or herbs.

Dairy-Free Mashed Cauliflower

While this recipe isn’t originally dairy-free, using butter-flavored coconut oil and a little coconut milk for added texture might work well.

Making Mashed Cauliflower Potatoes in the Instant Pot

Although some question the boiling method due to nutrient loss, it creates the best texture. However, as long as the cauliflower isn’t overcooked, any cooking method works, except microwaving. The Instant Pot, which preserves nutrients well, is a great option.

Instant Pot Instructions:

Wash and quarter the cauliflower, removing leaves and stem.
Place a steamer basket and 1 cup of water inside the Instant Pot.
Add the cauliflower.
Set the pot to manual high pressure for 4 minutes.
Release the pressure manually.
Drain and remove the cauliflower from the basket.
Extract excess liquid from the cauliflower and return it to the pot.
Add remaining ingredients and whip until creamy.

Would you consider trying this cauliflower recipe instead of traditional mashed potatoes? If you already enjoy mashed cauliflower, do you have any tips? Let me know in the comments!