Garlic Cauliflower Mashed Potatoes

Who knew that cauliflower was such a versatile vegetable? When prepared the right way mashed cauliflower has the same appearance as a regular mashed potato with a sweet, buttery flavor. Add a little garlic and garnish with green onions and they taste even better!

I happen to love potatoes, but most of us find them in a lot of plain, starchy foods (fries anyone?). This recipe for mashed potatoes (or “fauxtatoes” as I like to call them) is a great side dish for Christmas or other holidays. We also love a healthy family dinner every night of the week. They are gluten free, low carb, and keto.

Why should you eat “Bads” Tapash?

Potatoes have some nutritional benefits and beat the processed Frankenstein “food” baked potato every time. Still, it can’t beat cauliflower from a health perspective.

Here’s why cauliflower rules:

• They are low carbon – Few potatoes have more than 20 grams of carbohydrates. Cauliflower, in comparison? Only 5 grams. We need carbohydrates for energy, but many are against us. These keto “potatoes” maintain blood sugar levels and prevent health-damaging insulin spikes.
• Less insects – Potatoes are high on the list of foods that are heavily sprayed with pesticides. To be fair, non-organic cauliflower is on the list too but at a much lower (better) level. When organic is not available, cauliflower is a better choice.
• Balanced protein and fiber – White potatoes seem to be the winner, with a tenth of a gram more protein than cauliflower and the same amount of fiber (if you eat the skin). On the other hand, cauliflower provides a balanced amino acid profile.
• Nutrient Density – It is a true potato that contains a lot of vitamin C and a good amount of B6, potassium, and iron. Still, just one cup of cauliflower has almost 30 mg more vitamin C than potatoes, similar levels of B6 and folate, and an additional amount of vitamin K. if you eat the skin.

So how can you earn your family the best mashed potatoes for you?

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

This is one variation that I think actually tastes better than the original! A friend made it for her husband and he didn’t even know it was cauliflower. Vegetables for success! If it’s the first time you turn cauliflower into a “potato” side dish, adding cheese and extra flavor will turn it into something delicious.

Most kids don’t mind the difference, and you can rest easy knowing you’re squeezing in extra nutrients. Add melted cheese and even the veggie haters will try it. It also tastes delicious added to this Marry Me chicken dish. Incidentally, we like to use cauliflower to make Paleo “rice” too.

For regular mashed potatoes you can use a food processor or a potato masher. Since the flour is not starchy it needs to be mixed to get a creamy texture.

Choice of flavors

I often use garlic powder to flavor cauliflower potatoes. You can also use fresh minced garlic. To really boost the flavor try substituting roasted garlic! Or simply cook chopped garlic in olive oil over low heat until fragrant.

For the cream, I add Parmesan cheese and cream cheese or sour cream. Greek yogurt works too 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:

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Mashed Potatoes and Cauliflower Recipe

Mashed potatoes are a comfort food with a nutritious kick. Made with buttered cauliflower, I think they’re even better than regular mashed potatoes!

• 1 A large head of fresh cauliflower (OR 1-2 bags of frozen applesauce)
• ¼ Cup unsalted butter
• 2 TBSP cream cheese (or sour cream, optional)
• 2 TBSP Parmesan cheese (baked, optional)
• ¼ tsp garlic powder (to taste OR 2-3 cloves of garlic, minced)
• salt (taste)
• black pepper (taste)

• If you use fresh, high-quality heads, roughly chop them into uniform, large cauliflower florets. Cauliflower rice will also work but cooks faster.

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

• Add cauliflower and cook until fork tender.

• Drain well.

• Transfer the cooked cauliflower to a large bowl and add the 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… The cauliflower pieces are generous!

• Drizzle cauliflower with additional cheese if desired and serve warm.

• Garnish the cauliflower mash with chopped fresh parsley or fresh chives if desired.

Nutrition Facts

Mashed Potatoes and Cauliflower Recipe

Amount per serving (0.75 cups)

Calories 116
Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated fat 6g38%

Fat 0.3g

Polyunsaturated fat 0.4g

Monounsaturated fat 3g

Cholesterol 26 mg9%

Sodium 459 mg20%

Potassium 298 mg9%

Carbohydrates 5g2%

Fiber 2g8%

Sugar 2g2%

Protein 3g6%

Vitamin A 314IU6%

Vitamin C 46 mg56%

Calcium 48 mg5%

Iron 0.4 mg2%

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

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

More than 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 like the results, don’t be afraid to try again using the following tips:

• Be sure to drain the cooked cauliflower thoroughly and squeeze out any liquid before mashing and pounding.
• Just don’t bother, whip! My preferred method is mixing the right mixture in the pot to get the “potatoes” nice and airy.
• Dress up! Top with grass-fed butter, crumbled bacon, shredded cheese, and/or fresh or dried herbs.

Free mashed cauliflower

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

How to Make Mashed Potatoes in the Instant Pot

When I first posted this recipe I got a few questions about why I boiled the leaves instead of removing them to preserve the nutrients. I get the best results for the best way to prepare apples this way, but as long as you start with tender (but not cooked and chopped) cauliflower, pretty much any cooking method will work. (I repeat…no microwaving!)

The Instant Pot is a great solution to this debate and really does a great job of preserving nutrients. If you’re new, here’s where I weigh in on my favorite Instant Pot models and cooking tips!

Instant Pot Options:

1. Wash and quarter the cauliflower, remove the leaves and stems.
2. Add the steamer basket/trivet to the Instant Pot along with 1 cup of water.
3. Add the cauliflower pieces.
4. Apply high pressure by hand for 4 minutes.
5. Release the pressure on the hand.
6. Open, drain, and remove the inner basket.
7. Gently squeeze out any remaining liquid from the apples and return them to the pot.
8. Add the other ingredients and beat until creamy!

Will you be trying this mashed cauliflower recipe instead of mashed potatoes? If you are a believer in mashed cauliflower, do you have any tips to share? Please let me know in the comments!