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Creamy Cauliflower Mash topped with melted butter in a black speckled bowl with a spoon in it and sprigs of thyme scattered on the table.
Creamy Cauliflower Mash
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins

Creamy, buttery, comforting, and low carb? Cauliflower mash feels decadent, but is healthy alternative to mashed potatoes and tastes just as good (or maybe even better)!

Course: Side/Veggies
Cuisine: American
Keyword: cauliflower mash, cauliflower puree
Servings: 4 Servings
Calories: 125 kcal
  • 1 head cauliflower, leaves trimmed and cut into florets
  • 2 cloves garlic, peeled and smashed
  • 1/2 cup chicken or vegetable stock
  • 1 1/2 tsp kosher salt
  • 1/3 cup milk (whole or 2%)
  • 2 Tbsp unsalted butter, softened
  • dash nutmeg
  • 1/8 cup parmesan cheese, grated
  • pat of butter and minced chives for garnish (optional)
  1. Combine cauliflower, garlic, stock, and salt in a saucepan.  

  2. Cover, bring to a boil over med/high heat, and reduce to a simmer. Cook for about 20 mins or until cauliflower is very tender. Drain.

  3. Add the butter, nutmeg, milk and parmesan. Mash with a masher (chunkier) or blend with an immersion blender or in a food processor (smoother) until your desired texture is reached. 

  4. Season to taste with salt and pepper and top with additional butter or minced chives for garnish if desired.

Recipe Notes
  • Cut the cauliflower into uniform size florets so it cooks evenly.
  • Drain the stock after the cauliflower is tender so you can control the consistency of your mash. The cauliflower will absorb some of the liquid when it cooks and if you skip draining your mash may be soupy.
  • Cauliflower is very versatile and can be transformed by just a few ingredients. I love the depth of flavor a couple cloves of garlic add, along with a scoop of nutty parmesans and pinch of nutmeg.
  • Want a dairy free option? Skip the milk, parm, and butter and replace with stock, a splash of coconut or nut milk.
Nutrition Facts
Creamy Cauliflower Mash
Amount Per Serving
Calories 125 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 4g25%
Cholesterol 20mg7%
Sodium 1015mg44%
Potassium 488mg14%
Carbohydrates 9g3%
Fiber 2g8%
Sugar 4g4%
Protein 5g10%
Vitamin A 235IU5%
Vitamin C 69.8mg85%
Calcium 92mg9%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.