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For a lighter side dish, try this flavorful Garlic and Parmesan Cauliflower Mash! The easy mashed cauliflower recipe is made with sour cream, Parmesan cheese and fresh chives for a rich-tasting, low-carb alternative to mashed potatoes.

Close overhead image of a serving spoon in a bowl of mashed cauliflower

Now this is how I want to eat my veggies. A Keto-friendly, low-carb Cauliflower Mash is really just cauliflower disguised as mashed potatoes! We don’t eat low-carb around here as a practice, and we certainly don’t shy away from potatoes, but I’m always looking for new, delicious ways to serve healthy vegetables to my family...and this simple mashed cauliflower recipe does not disappoint!

Mashed Cauliflower Recipe

Smooth and creamy, this is the best mashed cauliflower recipe (low carb cauliflower mash) for a few reasons:

  • Layers of Flavor: The cauliflower is cooked with chicken broth and the olive oil is infused with garlic. Add in some Parmesan and fresh chives and you won’t have to worry about bland, tasteless veggies.
  • Smooth and Creamy: Cooking the cauliflower florets longer than you would expect so that it’s incredibly tender yields the smoothest, creamiest cauliflower mash.
  • Richness: The addition of Parmesan cheese and sour cream adds rich flavor to a dish that would otherwise be a boring plate of veggies.
  • Easy: We’re not interested in spending a lot of time on complicated sides, so our go-to mashed cauliflower recipe needs to be quick and easy. This dish comes together in about 30 minutes with just a few simple ingredients, making it perfect for any night of the week!

What does Cauliflower Mash taste like?

Since we’re not trying to cut carbs, I think of this dish as a delicious way to prepare cauliflower. It’s a nice change from simply roasting the florets! That said, the creamy, rich texture of cauliflower mash does resemble the texture of mashed potatoes, so it serves as a nice low-carb, Keto-friendly alternative to potatoes if you’re on a strict diet.

Remember, though — this is cauliflower (not potatoes)! The cauliflower takes on the flavors of sour cream, garlic and Parmesan, but cauliflower also naturally has a mild, slightly sweet, nutty flavor with mild undertones. If you prefer a more authentic potato texture, you can do half mashed potatoes with half cauliflower. 

Close up side shot of a bowl of garlic cauliflower mash with a pat of butter and chives on top

How to Make Cauliflower Mash

This easy mashed cauliflower recipe is a creamy cauliflower puree that serves as a delicious low-carb alternative to mashed potatoes. It’s ready in about 30 minutes with just 2 simple steps!

Ingredients:

  • Cauliflower
  • Chicken or vegetable broth
  • Olive oil
  • Garlic
  • Sour cream
  • Parmesan cheese
  • Chives
  • Salt and pepper

Step 1: Cook

Cook the cauliflower in broth until the florets are fall-apart tender (about 10-15 minutes). Reserve ¼ cup of the broth, and then drain the cauliflower really well.

Cauliflower florets in a pan

Meanwhile, heat olive oil in a skillet with the smashed garlic. Cook and stir for 1-2 minutes, just until the garlic softens and infuses the oil with its rich flavor. Discard the garlic clove.

Making garlic infused olive oil in a skillet

Step 2: Puree

Transfer the cauliflower to a food processor. Gradually add the reserved broth, sour cream and garlic-infused oil until the mixture is smooth.

Pureed cauliflower in a food processor

Fold in the chives and Parmesan cheese, season with salt and pepper, and serve!

Grated fresh Parmesan cheese on a wooden cutting board
Horizontal shot of a bowl of garlic and parmesan cauliflower mash

What to serve with Cauliflower Mash

Pair this vegetable side dish with any of these dinner entrées:

Is cauliflower Keto?

Yes! Cauliflower is a great low-carb vegetable because it’s extremely versatile. With only 4% carbs, it’s a Keto-friendly option that has a similar texture to potatoes.

Is cauliflower mash low-carb?

Each serving of this cauliflower mash has 134 calories, 6 grams of protein, 10 grams of fat and 8 grams of carbohydrates. By contrast, a serving of mashed potatoes would have about 23 grams of carbohydrates and 250 calories. This is a much lighter, healthier option if you’re looking for a lower-carb substitute.

How do you thicken mashed cauliflower?

This cauliflower mash is quite thick on its own. That said, if you find that your dish is not as thick as you’d like, you have a few options:

  • Add room temperature cream cheese or additional Parmesan to help it reach a thicker, richer consistency;
  • Make a roux with flour and butter to add to the cauliflower. To do so, melt butter in a skillet and whisk in an equal amount of flour over low heat. Cook for just a couple of minutes, then stir into the hot cauliflower mixture.
  • It’s an extra step, but you can squeeze some of the liquid out of the cauliflower before transferring it to the food processor.
Overhead shot of an easy mashed cauliflower recipe served in a blue and white bowl

Preparation and Storage Tips

  • Make Ahead: You can prepare this dish in advance. Stored in an airtight container, the mashed cauliflower will stay fresh for 3-4 days.
  • Can mashed cauliflower be frozen? Since there is sour cream in this recipe, the dairy will not freeze well. Dairy products tend to “break” when thawed, resulting in an undesirable texture.

Recipe Variations

  • Roasted Cauliflower Mash: You can roast the cauliflower in the oven to give it a nuttier, bolder flavor. I find that the puree is smoother and creamier, however, when the cauliflower is cooked in broth on the stovetop.
  • Cauliflower Mash with Cream Cheese: Swap out the sour cream and use cream cheese instead. You’ll need about 2-4 tablespoons of cream cheese, depending on how thick and rich you like the puree. Make sure the cream cheese is at room temperature (or warm) so that it blends smoothly into the cauliflower.
  • Loaded Mashed Cauliflower: Top your cauliflower mash with all of your favorite baked potato toppings — including butter, chives, grated cheddar, additional sour cream, and crispy bacon!
  • For a stronger garlic flavor, you can puree the garlic clove right into the cauliflower, rather than removing the clove from the infused olive oil.
Bowl of cauliflower mash topped with fresh chives in a blue and white bowl

More vegetable side dish recipes that you might enjoy:

Close overhead image of a serving spoon in a bowl of mashed cauliflower

Garlic and Parmesan Cauliflower Mash

Prep: 10 minutes
Cook: 15 minutes
0 minutes
Total: 25 minutes
Servings 4 people (about 2 cups mashed)
Calories 134 kcal
For a lighter side dish, try this flavorful, low-carb Garlic and Parmesan Cauliflower Mash!

Ingredients
  

  • 1 medium head cauliflower, trimmed and broken into florets
  • 1 cup vegetable or chicken broth
  • 1 tablespoon olive oil
  • 1 clove garlic, smashed and peeled
  • cup sour cream, at room temperature
  • ¼ cup grated Parmesan cheese, at room temperature
  • 1 tablespoon chopped fresh chives
  • Salt and pepper, to taste

Instructions

  • Place cauliflower florets and broth in a large pot. Cover and bring to a boil over medium-high heat. Once the broth boils, reduce the heat to medium and cook until the cauliflower is very tender (about 10-15 minutes). Reserve ¼ cup of the broth from the pot; drain the cauliflower.
  • Transfer the cauliflower to a food processor.
  • Meanwhile, heat olive oil in a small skillet over medium heat. Add the garlic; cook and stir until garlic is softened, about 2 minutes. Remove from heat and discard garlic.
  • Process the cauliflower, adding the reserved broth, the sour cream, and the garlic-infused olive oil a little bit at a time until the mixture is smooth. Fold in the Parmesan cheese and chives; season with salt and pepper to taste.

Notes

  • Roasted Cauliflower Mash: You can roast the cauliflower in the oven to give it a nuttier, bolder flavor. I find that the puree is smoother and creamier, however, when the cauliflower is cooked in broth on the stovetop.
  • Cauliflower Mash with Cream Cheese: Swap out the sour cream and use cream cheese instead. You’ll need about 2-4 tablespoons of cream cheese, depending on how thick and rich you like the puree. Make sure the cream cheese is at room temperature (or warm) so that it blends smoothly into the cauliflower.
  • Loaded Mashed Cauliflower: Top your cauliflower mash with all of your favorite baked potato toppings — including butter, chives, grated cheddar, additional sour cream, and crispy bacon!
  • For a stronger garlic flavor, you can puree the garlic clove right into the cauliflower, rather than removing the clove from the infused olive oil.

Nutrition

Serving: 1/4 of the recipe (about 1/2 cup)Calories: 134kcalCarbohydrates: 8gProtein: 6gFat: 10gSaturated Fat: 4gCholesterol: 15mgSodium: 369mgPotassium: 504mgFiber: 3gSugar: 3gVitamin A: 206IUVitamin C: 74mgCalcium: 126mgIron: 1mg
Keyword: cauliflower mash, keto cauliflower mash, mashed cauliflower recipe
Course: Side Dish
Cuisine: American
Author: Blair Lonergan
blair

Hey, I’m Blair!

Welcome to my farmhouse kitchen in the foothills of Virginia’s Blue Ridge Mountains. Inspired by local traditions and seasonal fare, you’ll find plenty of easy, comforting recipes that bring your family together around the table. It’s down-home, country-style cooking!

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Comments

    1. Hi, Gerri! Yes, that should work fine. The texture might not be quite as smooth, but maybe you don’t mind that difference. Hope you enjoy!