Garlic Mashed Cauliflower

Try this new trend of substituting cauliflower for mashed potatoes for those of you that want to watch your carb and calorie intake.  Or those of you that just want to try something different and absolutely delicious! While cauliflower has fewer calories and carbs than potatoes, it is also a good source of potassium (like potatoes) and is packed with vitamin C as well.

Swapping in Parmesan, olive oil, and reduced-fat cream cheese for fat-laden sour cream, butter, and cream cheese helps keep saturated fats down, while still keeping the dish creamy.  Some shredded and grated cheese may have gluten-containing fillers. Always check the ingredients list on products. When in doubt, grate your own.

Nutrition Information

Per 1/2c serving:  99 calories; 6g Fat (2g Sat); 5g Protein; 9g Carbohydrates; 285 mg Sodium

Author: Michelle Hanson

Michelle Hanson, MA, RD, LD is Fresh & Natural Food’s Registered Dietitian. She received a Bachelor of Science degree in Nutrition and Clinical Dietetics with a minor in Community Health from the University of Minnesota – Twin Cities. She is a registered dietitian and current member of the Academy of Nutrition and Dietetics. Michelle has been a nutrition consultant for numerous years as well as a nutrition research director at the University of Minnesota – Twin Cities.

Michelle is passionate about food and nutrition and believes in helping people find simple, realistic ways to make healthy eating a part of their everyday lifestyle.
If you are interested in meeting Michelle or have questions for her, you can email her at: She will look forward to meeting you!



1.  Set a steamer basket in a 5-to 6 qt. pot and add water to just below the basket. Bring to a boil.  Add cauliflower; steam, covered, until very tender, about 10 minutes. If you choose, you can set aside a few florets to roast and use as a garnish.

2.   Meanwhile, heat oil in a small skillet over medium heat. Add garlic; cook, stirring, until fragrant, about one minute. Remove from heat.

3.  Working in batches as needed, process cauliflower in a food processor until smooth and creamy stopping to scrape sides of the bowl as needed. Add garlic, cheese, cream cheese, salt, and pepper; process until combined.

4. Garnish with chives, cilantro or parsley and/or roasted cauliflower florets.

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Recipe Type

  • Gluten-Free
  • Healthy
  • Vegetarian

Course Type

Skill Level