Mashed Cauliflower is a smooth, creamy cauliflower purée that serves as a flavorful low-carb or keto-friendly alternative to traditional mashed potatoes. It delivers the comfort and texture people love about mashed potatoes while trimming carbohydrates and adding a light, vegetable-forward twist. Prepared simply, it’s a versatile side that pairs well with roasts, pork chops, chicken and any savory main course.

Mashed Cauliflower

This easy mashed cauliflower recipe uses just a handful of ingredients—cauliflower, garlic, buttermilk and butter—to create a rich, satisfying side. While it won’t taste exactly like mashed potatoes, the texture and savory notes are very similar, especially if you mash thoroughly and add butter and garlic. For those who want a texture even closer to potatoes, mixing cauliflower with some mashed potato (half and half) can offer the best of both worlds.

How to Make Mashed Cauliflower

Making cauliflower mash is fast and forgiving. Start by cutting a medium head of cauliflower into florets and simmering or steaming them together with a few cloves of crushed garlic until very tender. Drain well to avoid excess water, then add a splash of buttermilk, a tablespoon of butter and a pinch of salt and pepper. Purée until smooth using an immersion blender or a regular blender. If using a countertop blender, work in batches and pulse carefully to avoid over-processing into a soup-like consistency.

Ingredients

1 medium head cauliflower, cut into florets
4 cloves crushed garlic
1/3 cup 1% buttermilk (or substitute light sour cream)
Salt and pepper to taste
1 tbsp salted butter, plus more if desired for serving

Step-by-Step Instructions

Steam or boil the cauliflower florets and crushed garlic until they are very soft and easily pierced with a fork.
Thoroughly drain the cauliflower and garlic to remove excess water. Return to the pot or place in a blender container.
Add the buttermilk, butter, and salt and pepper. Purée with an immersion blender until smooth and creamy. If using a regular blender, pulse in short bursts and scrape down the sides as needed.
Taste and adjust seasoning. Serve hot, with an optional pat of butter on top or a sprinkle of herbs, grated cheese, or cooked bacon bits for a loaded version.

Tips, Variations and Serving Ideas

Use buttermilk for a tangy, lower-fat creaminess; light sour cream or a splash of milk will also work if you prefer. A small amount of cream cheese or mascarpone will add extra richness if you want a decadently creamy mash. For a more pronounced garlic flavor, roast the garlic first and mash it into the cauliflower.

Texture adjustments: for a silkier purée, pass the cooked cauliflower through a fine sieve or blend longer. For a chunkier, more rustic mash, pulse briefly or mash by hand with a fork.

Mix-ins and toppings: add grated Parmesan or cheddar for cheesy mash, chopped chives or parsley for a fresh finish, or crisped bacon and green onions for a loaded side.

Serving suggestions: pair mashed cauliflower with roast beef, pork chops, lemon-rosemary roast chicken or any protein with pan sauce or gravy. It also complements vegetable mains and hearty stews.

Storage and Reheating

Store leftover cauliflower mash in an airtight container in the refrigerator for up to 3–4 days. Reheat gently on the stovetop over low heat or in the microwave, adding a splash of milk, buttermilk or a small knob of butter to restore creaminess. Stir frequently to reheat evenly.

Nutrition (per serving)

Serving size: 3/4 cup
Calories: 62 kcal
Carbohydrates: 8.5 g
Protein: 3.5 g
Fat: 3 g
Fiber: 4 g
Saturated fat: 0.5 g
Cholesterol: 6 mg
Sodium: 67 mg
Sugar: 3 g

More Cauliflower Recipe Ideas

Cauliflower fried “rice”
Cauliflower rice biryani
Low-carb “potato” salad made with cauliflower
Cauliflower rice arancini
Creamy cauliflower soup

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Photo credit: Jess Larson