Go Back
+ servings
Print

Mashed Cauliflower Recipe

Mashed cauliflower is a delicious and healthy low-carb comfort food that you can use in so many different ways! My mashed cauliflower recipe comes together in under 30 minutes with just a few ingredients and is the perfect side dish for easy weeknight dinners or an elegant holiday table.
Course Side Dish
Cuisine American
Keyword mashed cauliflower, mashed cauliflower recipe
Prep Time 15 minutes
Cook Time 8 minutes
Total Time 23 minutes
Servings 4 people
Calories 296kcal

Ingredients

Instructions

  • First, fill a large pot with about 2 cups of water and bring it to a boil.
  • Then, place a steamer basket in the bottom of the pot.
  • Add the cauliflower florets into the steamer basket.
  • Cover the pot and steam until the cauliflower is fork tender (6-8 minutes). Please do not steam for more than 8 minutes otherwise the florets will become very soggy.
  • Remove from the heat, uncover the pot (this step is important) and let the cauliflower cool down for 5 minutes.
  • Place the steamed cauliflower in bowl and cover with a plastic film leaving a small space to place the immersion blender. Slowly start to mash the cauliflower. At the beginning it will be a little hard to mash but after a few seconds it will be easy. Do not add any liquid like warm water or chicken broth while you are mashing the steamed cauliflower. Eventually it will release a bit of liquid and the mashing process will become easier. If you add more liquid your mashed cauliflower will become very watery at the end of the process.
  • When the cauliflower is completely smooth add butter, mayo, garlic powder, Parmesan, salt, ground black pepper and stir well to combine.
  • Taste to adjust the seasoning.
  • Garnish with black pepper, olive oil and fresh parsley.

Notes

  • When buying the cauliflower, make sure the head is firm, tight, and does not have yellow patches.
  • If desired, you can buy pre-chopped cauliflower florets to save time.
  • Season the cauliflower generously as there isn't much flavor from the cauliflower. 
  • You can add rosemary, thyme, or Italian seasoning for some extra herby flavor.
  • To serve: Serve a big scoop of mashed cauliflower with turkey, fish, roasted chicken, or meat.
  • To store: Place leftover mashed cauliflower in an airtight container in the fridge for up to 4 days.
  • To reheat: I like to reheat the mash in the microwave or stovetop with a splash of liquid to help loosen it up.
  • To freeze: Freeze mashed cauliflower in a freezer-safe bag for up to 3 months. 

Nutrition

Serving: 1/4 | Calories: 296kcal | Carbohydrates: 8.9g | Protein: 9.8g | Fat: 25.7g | Saturated Fat: 10.7g | Polyunsaturated Fat: 6.8g | Monounsaturated Fat: 6g | Cholesterol: 49mg | Sodium: 695mg | Potassium: 320mg | Fiber: 2g | Sugar: 2g | Vitamin C: 70mg | Calcium: 24mg | Iron: 3mg