Creamy Mashed Cauliflower

This Creamy Mashed Cauliflower recipe will make you forget that mashed potatoes even exist! A comforting, buttery and garlicky mashed cauliflower recipe that is VERY easy to make and it’s done in just 15 minutes! It’s low in carbs but BIG on flavor.

Need something quicker? Grab my recipe for Instant Pot Mashed Cauliflower. 😍

Creamy Low Carb Mashed Cauliflower

Take out your blenders, friends, we’re about to whip up some cauliflower into a creamy mashed amazingness! Bursting with garlic flavor, this buttery Cauliflower Mash is more nutritious but just as delicious as its cousin, mashed potatoes! 

Pureed or mashed cauliflower is a wonderful treat for those following a Low Carb lifestyle, but it’s just as great for anyone that is looking to eat healthier. Besides, bikini season is at the door, so… 🙄

Steamed cauliflower florets.

How to Make Mashed Cauliflower (Two Ways)

Flavored with butter, garlic, buttermilk, and cheese, this makes a simple, yet very tasty side dish for a weeknight dinner. 

Before we start, you want to decide whether you’d like to roast the cauliflower OR steam it/boil it.

  • If roasting, you’ll need more time, BUT roasted cauliflower is da bomb because it adds a ton of flavor to the overall dish. 
  • On the other hand, BOILING the florets is quicker! It takes like 10 minutes, which is half the time of roasted. So I leave that up to you – boiled or roasted, you decide.  
Mashed Cauliflower with butter and parsley.

Using Roasted Cauliflower Florets:

  • Take a head of cauliflower, cut into florets, mix with olive oil and roast in the oven for 20 minutes at 450˚F.
  • When cauliflower is done, melt butter and sauté the garlic; add garlic to prepared cauliflower florets and mix in buttermilk, parmesan cheese, and seasonings.
  • Grab a handheld immersion blender and blend to a desired consistency.

Using Boiled Cauliflower Florets:

  • Take a head of cauliflower, cut into florets, and boil in salted water for 10 minutes, or until tender. Drain.
  • When cauliflower is done, melt butter and sauté the garlic; add garlic to prepared cauliflower florets and mix in buttermilk, parmesan cheese, and seasonings. 
  • Grab a handheld immersion blender and blend to a desired consistency. 

Taste for seasonings and adjust accordingly. I almost always add more salt… and cheese.

Do I have to use an immersion blender?

You can also use a traditional blender, just as I have done with my Instant Pot Mashed Cauliflower. However, I find that it’s easier to get to that desired consistency when I use an immersion blender. I like my mashed cauliflower to have a bit of texture. Creamy, yes, but a bit of chunky and rustic, too. If using a traditional blender, you will need to blend the cauliflower in a couple of batches, maybe even three, depending on the size of the blender. 

If you’d like a more textured cauliflower mash, use a potato masher

Cauliflower Mash in a bowl.

Tips for the Best Mashed Cauliflower

  • For creamy results: A trick to make mashed cauliflower as creamy as can be is to let the steamed cauliflower florets cool down after you’ve drained them. This way the cauliflower will dry as it cools and it will absorb some of that water. You DO NOT want watery and wet cauliflower, trust me. Been there, done that. 🤦‍♀️
  • TASTE TEST before serving! Always taste the recipe for seasonings and adjust accordingly. 

Serving Suggestions

I love serving mashed cauliflower with oven-baked meatloaf (the instant version works too!) or air fryer steak. Another classic pairing could definitely be juicy baked chicken breasts! You can pretty much serve mashed cauliflower wherever you would normally serve mashed potatoes.

Can I Store Extras for Later?

Believe it or not, yes! You can store completely cooled mashed cauliflower in an airtight container and keep in the fridge for up to 3 days.

Want More Cauliflower Recipes?

ENJOY!

TOOLS USED IN THIS RECIPE

Creamy Mashed Cauliflower with butter.

Creamy Mashed Cauliflower

Katerina | Diethood
This Creamy Mashed Cauliflower recipe will make you forget that mashed potatoes even exist! A comforting, buttery and garlicky mashed cauliflower recipe that is VERY easy to make and it’s done in just 15 minutes! It's low in carbs but BIG on flavor.
5 from 7 votes
Servings : 4 serves
Prep Time 5 mins
Cook Time 15 mins
Resting Time 3 mins
Total Time 20 mins

Ingredients
  

  • 8 cups cauliflower florets, about 1 head cauliflower
  • 1 tablespoon butter, divided
  • 4 cloves garlic, roughly chopped
  • 1/3 cup buttermilk
  • 1/4 cup grated parmesan cheese
  • 2 teaspoons Italian Seasoning, or any other dried seasonings that you prefer
  • 1/2 teaspoon salt
  • 1/4 teaspoon fresh ground pepper
  • chopped fresh parsley, for garnish

Instructions
 

  • IF ROASTING THE CAULIFLOWER: Preheat oven to 450˚F. Toss the cauliflower florets with a tablespoon of olive oil; spread on a rimmed baking sheet and roast for 20 minutes, or until tender.
  • IF BOILING THE CAULIFLOWER: Fill a large frying pan with 1/4 inch water; add 1/2 teaspoon salt and bring to a boil. Add cauliflower florets; cover the pan and cook for 10 minutes, or until tender and soft. DRAIN WELL and set aside for 3 minutes to steam-dry.
  • In a large frying pan (use the same pan that you used for the cauliflower, just wipe it down) melt 1/2 tablespoon butter.
  • Add garlic and cook for 30 seconds, or until fragrant. Remove from heat.
  • Stir steamed (or roasted) cauliflower florets to the pan with the garlic.
  • Add remaining butter and buttermilk.
  • Grab the immersion blender and blend to a desired consistency.
  • Stir in parmesan cheese, Italian seasoning, salt and pepper. Taste for seasonings and adjust accordingly. Add more butter or buttermilk to make it creamier.
  • Transfer to a serving bowl and garnish with parsley.
  • Serve.

Notes

WW FREESTYLE POINTS: 3
 
RECIPE NOTES:
  • Out of buttermilk? Grab my recipe for HOMEMADE BUTTERMILK
  • Let the steamed cauliflower florets cool down for 3 minutes after you’ve drained them. This way the cauliflower will steam-dry as it cools and it will absorb some of that water.
  • If using a traditional blender, you will need to blend the cauliflower in batches.
 
NET CARBS: 8 g

Nutrition

Serving: 0.75 cup | Calories: 121 kcal | Carbohydrates: 12 g | Protein: 7 g | Fat: 5 g | Saturated Fat: 3 g | Cholesterol: 15 mg | Sodium: 493 mg | Potassium: 649 mg | Fiber: 4 g | Sugar: 4 g | Vitamin A: 190 IU | Vitamin C: 97.4 mg | Calcium: 158 mg | Iron: 1.3 mg | Net Carbs: 8 g

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

Course: Side Dish, Sides
Cuisine: American, American/Southern
Keyword: easy cauliflower recipes, easy vegetable side dish, holiday side dish recipe, low carb recipe
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12 comments on “Creamy Mashed Cauliflower”

  1. So creamy and silky! I didn’t realize how easy it was to make this. Never buying the frozen one again.

  2. i have tried mashed Cauliflower before but without the buttermilk and this was fantastic. Plus I made the Creamy Parmesan Chicken with it and we put the sauce over the Cauliflower. DELICIOUS! Love your website

  3. Is there a way to convert to using cauliflower rice for this recipe? Have some in the freezer that I need to use up.

    1. Katerina - Diethood
      Katerina Petrovska

      Hi! I would first cook the cauliflower rice for about 4 to 5 minutes in a skillet, then just follow the rest of the recipe, but you might need to adjust the ingredients slightly because I don’t know how much cauliflower you are using. Start with smaller amounts for every ingredient, especially buttermilk, and then add more if needed after blending.I hope this helps.

  4. This made the best side with our grill steak last night! My family is already requesting it again!

  5. Avatar photo
    Chrissie Baker

    Wow, I have never thought of mashing cauliflower – that is so genius and with the hint of garlic I can’t wait to try this recipe out. Yum!

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