Garlic Mashed Cauliflower Recipe

Recipe Classifications




Lunch, Dinner


Gluten-Free, Nut-Free, Soy-Free


Brown / White, Green

Freezes well:


Prep Time  (total time):

Under 15 Minutes  (Under 30 Minutes)

Garlic Mashed Cauliflower

This Garlic Mashed Cauliflower Recipe is a healthier twist to the traditional mashed potatoes. Don’t get me wrong though, I know how much we love mashed potatoes but not the loads of carbohydrates and heaviness in our tummy they bring.

Even recent health discoveries proclaim that cauliflowers have become the ultimate carbohydrate substitute. It definitely has a lower carb content despite its very similar taste to potatoes. Moreover, cauliflower will save you a lot of cooking prep time as it doesn’t need the tedious peeling of potato skins. In fact, you might not miss potatoes at all!  

Garlic Mashed Cauliflower

Generally, cauliflower has a better nutrient profile. It feeds your body with vitamin C, folate, vitamin K, vitamin B6, and potassium. The amazing nutrient called choline in this vegetable not only boosts brain development but it also improves cell nutrition and metabolism. 

Garlic Mashed Cauliflower

Now, here comes the addition of garlic. Garlic gives the taste of our mashed cauliflower a kick. It’s inarguably a great anti-inflammatory and immunity-protecting ingredient.

Garlic Mashed Cauliflower

Nonetheless, while we instruct to boil the cauliflowers, steaming works too. Meanwhile, for dairy-free and vegan alternatives, simply replace regular unsalted butter with an equal amount of unsalted almond butter. Then you can add a cup of almond milk for a creamier taste; however, don’t mix the milk all at once but rather in increments to prevent an unpleasant soft texture. 

Garlic Mashed Cauliflower

A healthier version of the traditional mashed potatoes! It’s a great way to substitute high carb meals with low carb one, making it best to serve during the holidays. Plus, I love that this recipe uses garlic for added taste and anti-inflammatory benefits.
Course Side Dish
Cuisine American
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 8 servings
Calories 59kcal


  • Saucepan
  • Food Processor


  • 8 cups cauliflower florets about 1 large head
  • 1 teaspoon plus 2 tablespoons unsalted butter divided
  • 2 cloves garlic sliced
  • ¾ teaspoon salt
  • ½ teaspoon black pepper freshly ground
  • 1 tablespoon fresh sage chopped


  • Boil 1 to 2 inches of water in a large saucepan. Add cauliflower florets, cover, and cook for about 10 to 12 minutes or until tender.
  • Meanwhile, sauté garlic in a teaspoon of butter using a small nonstick pan set at medium-low heat for about 1 to 2 minutes or until the garlic starts to brown. Remove from heat and transfer to a food processor.
  • Once the cauliflower is done, drain, add to the food processor along with the garlic and pulse 2 or 3 times. Add in the remaining 2 tablespoons of butter and pulse until very smooth. Season with salt, pepper, and sage to taste. Transfer to a serving bowl, serve, and enjoy!


  • Alternatively, you may use a food steamer for the cauliflower.
  • For the dairy-free/vegan alternative, replace the unsalted butter with an equal amount of unsalted almond butter.
  • For a creamier taste and mouthfeel, you may also add a cup of almond milk. However, just add a little at a time as it can make the recipe gooey otherwise. When that happens though, you would have to add in more steamed cauliflower to thicken it out. It’s still useful so don’t throw them away.
  • This recipe yields 8 servings because it’s part of a 5-course menu. If you’re using this recipe as a standalone meal, simply double the serving size and consider the nutritional information doubled as well.


Serving: 0.5cup | Calories: 59kcal | Carbohydrates: 5g | Protein: 2g | Fat: 4g | Saturated Fat: 2g | Cholesterol: 9mg | Sodium: 249mg | Potassium: 299mg | Fiber: 2g | Sugar: 2g | Vitamin A: 109IU | Vitamin C: 48mg | Calcium: 28mg | Iron: 1mg

Love this recipe? Share with us your thoughts in the comments section below.

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Hi! I’m Mike. I’m happily married and have a young daughter. I’ve lived all over the world and have learned a lot from seeing others’ perspectives. I’ve also had many life altering health challenges. Fortunately, my lovely and brilliant wife helped save me by finding a new and better way for us to live. We started The Healthy Treehouse to share what we’ve learned and to learn from others, too.