Garlic Mashed Cauliflower: Creamy Low-Carb Recipe

I’ve always loved bread, potatoes and baked goods, but these days I aim for a more balanced plate. A few simple swaps—like replacing mashed potatoes with mashed cauliflower—can cut carbs without sacrificing comfort. Cooked cauliflower has a mild flavor and soft texture that makes it an excellent blank slate for butter, cream, garlic and herbs.

This garlic mashed cauliflower won’t feel like a compromise. When puréed with butter and cream, cauliflower becomes unexpectedly rich and silky. Serve it alongside roasted proteins or saucy mains and it will play the same role mashed potatoes do—without the heaviness.

Tip: this recipe is ideal for cooler months, when warm, comforting sides are at their best.

Why you’ll love this recipe:

• Creamy, smooth texture with savory garlic and fresh chives.
• A small amount of butter and cream add richness and a velvety mouthfeel.
• Mild cauliflower flavor acts as a base for many seasonings and sauces.
• Gluten‑free, low‑carb and keto‑friendly; easily made dairy‑free by substituting olive oil, plant butter or full‑fat coconut milk.

Recipe ingredients

This recipe uses a handful of simple ingredients that come together quickly for a silky mashed cauliflower side.

• Cauliflower – One large head (about 2½–3 lb) yields roughly 7–8 cups florets. Cutting your own from a whole head is usually the most economical option.
• Butter and heavy cream – Add richness and silkiness. For a dairy‑free version, use olive oil, dairy‑free butter or full‑fat coconut milk.
• Garlic – A few cloves gently cooked with the cauliflower add depth and aroma.
• Chives – Fresh chives brighten the dish with a mild onion note; other fresh herbs may be used instead.

See the recipe card below for exact quantities and the full method.

How to cut cauliflower

You can buy pre‑cut florets for convenience, but buying a whole head and cutting it yourself is usually cheaper and just a few minutes of work.

1. Rinse the head, pat dry, and place stem side up on a cutting board.
2. Slice the cauliflower in half through the core, then cut out the core by angling your knife along both sides.
3. Break or cut the remaining pieces into uniform florets so they cook evenly.

How to make cauliflower mashed potatoes

Once the cauliflower is prepped, this recipe comes together in about 30 minutes. Bring your butter and cream to room temperature while the cauliflower cooks for easier blending.

Pro tip: an immersion blender lets you purée the cauliflower right in the pot for an easy, low‑mess method. A food processor or countertop blender will also work.

1. Put cauliflower florets and smashed garlic in a large pot. Add enough water to cover by about 1 inch. Bring to a boil, then reduce heat and simmer 10–15 minutes until very tender.
2. Drain the cauliflower thoroughly in a colander to remove excess water.
3. Return cauliflower to the pot and purée with an immersion blender until smooth (or transfer to a food processor or blender).
4. Stir in softened butter, heavy cream, salt, pepper and chopped chives. Adjust seasoning to taste and serve warm.

Recipe FAQs

Serving suggestions

Treat mashed cauliflower just like mashed potatoes. It pairs beautifully with roasted or grilled meats and saucy stews. Try it with roasted chicken, seared steak, turkey with gravy, or as a bed for slow‑braised short ribs.

Recipe notes

• Time saver: Pre‑cut florets speed prep, but a whole head is usually more economical.
• This dish can be made ahead and gently reheated. If it releases water while standing, pour it off before serving.
• For a thicker, tangier result, fold in softened cream cheese, Greek yogurt or sour cream.
• Refrigerate leftovers in an airtight container for up to 3 days.

More low carb recipes you’ll love:

• Bacon and egg breakfast cups
• Cilantro lime cauliflower rice
• Egg roll in a bowl (stir‑fry style)
• Salmon cakes with lemon‑dill sauce
• Grilled turkey burgers