Side Dishes > Mashed & Pureed Vegetables > Other Vegetables (Mashed & Pureed) > Cauliflower Mash Recipe (Low-Carb)

Creamy Garlic Herb Cauliflower Mash

This low-carb cauliflower mash is a delicious and healthy alternative to traditional mashed potatoes. Infused with garlic and herbs, it's creamy, flavorful, and perfect as a side dish for any meal.

Prep Time
15 minutes
Cook Time
25 minutes
Servings
4-6
Ingredients
  • 1 large head Cauliflower florets
  • 4 cloves, minced Garlic
  • 2 tablespoons Olive oil
  • 4 ounces, softened Cream cheese
  • 2-4 tablespoons Heavy cream
  • 2 tablespoons, chopped Fresh herbs (rosemary, thyme, parsley)
  • to taste Salt
  • to taste Black pepper

Preparing the Cauliflower

Wash and chop the cauliflower into florets. Ensuring even-sized florets will help with even cooking.

Roasting the Garlic

Preheat oven to 400°F (200°C). Toss the minced garlic with olive oil and spread it on a baking sheet. Roast for 8-10 minutes, or until fragrant and lightly golden. Keep a close eye on the garlic to prevent burning.

Steaming the Cauliflower

Steam the cauliflower florets until tender. This can be done using a steamer basket over boiling water for about 15-20 minutes, or until easily pierced with a fork. Alternatively, you can boil the cauliflower; however, steaming helps retain more nutrients and prevents a waterlogged mash.

Mashing and Blending

Drain the cooked cauliflower well. Add the roasted garlic, softened cream cheese, and 2 tablespoons of heavy cream to a food processor or blender. Blend until smooth and creamy. Add more heavy cream if needed to reach your desired consistency.

Seasoning and Serving

Stir in the chopped fresh herbs, salt, and pepper to taste. Adjust seasonings as needed. Serve hot and enjoy!

Nutrition Facts Estimated per 100g of product

Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes.
Calories: 80-100 kcal
Net Carbs: 4-6g
Protein: 3-4g
Fat: 6-8g

Other Considerations for Nutrition

This recipe is low in carbohydrates and suitable for ketogenic and low-carb diets. Using unsalted butter allows for better control over sodium levels. Individuals with dairy sensitivities can try substituting cream cheese and heavy cream with dairy-free alternatives, although the texture may be slightly different.

← Creamy Butternut Squash Puree Creamy Garlic Mashed Potatoes →

FAQ

  • Can I use frozen cauliflower?

    Yes, you can use frozen cauliflower florets. Just be sure to thaw them slightly and drain any excess water before steaming.
  • Can I add other vegetables to this mash?

    Yes, you can add other low-carb vegetables like broccoli or turnips. Adjust cooking times accordingly.
  • How can I make this dairy-free?

    Substitute the cream cheese with a dairy-free cream cheese alternative and the heavy cream with coconut cream or cashew cream. The texture might be slightly different.
  • How long does the mash last?

    The mash lasts for 3-4 days in the refrigerator in an airtight container.