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June 27, 2019

Garlic Mashed Cauliflower

Written by: Christopher Thompson, MS, RDN, LDN

Prep Time: 10 minutes

Cook Time: 20 minutes

Makes: 4 servings


1 large head of cauliflower
2 tbsp olive oil
2-4 garlic cloves, finely minced
½ cup of 1% low-fat milk, add more if you’d like a thinner puree (can replace with unsweetened almond milk or low-sodium stock or broth)
½ tsp salt, to taste
½ tsp pepper, to taste
Optional add-ins (not included in nutrition information below): extra garlic, grated parmesan cheese, fresh parsley or chives, or even nutritional yeast for a cheesy-nutty flavor!


  1. Cut cauliflower into even sized florets and steam in large pot with a steamer basket until knife tender – about 10-15 minutes – knife should slide in easily.
  2. While cauliflower is cooking, sauté finely minced garlic in olive oil in a small pan over medium heat until fragrant, 2-3 minutes, and slightly browned.
    (Keep the garlic raw for a stronger flavor, just add raw garlic and olive oil to your food processer with the other ingredients.)
  3. Add the cauliflower, minced garlic and olive oil, half of the milk, salt, and pepper to your food processor.
  4. Process until pureed. Add more milk, as needed.
  5. Season to taste with salt and pepper. Process to reincorporate seasonings.
  6. Transfer to a serving bowl and top with fresh cracked pepper.
  7. Leftovers will last 3-4 days in the refrigerator.

Nutritional Information:

Serving Size:  1/2 cup

Calories: 114, Fat: 7g, Protein: 4g, Carbohydrates: 10g, Fiber: 3g, Sodium: 162mg or more (depending on amount of salt added)

Nutrition Tip:

The popularity of cauliflower as a replacement for mashed potatoes continues to grow! This recipe is a creamy, savory, comforting, and simple recipe to make your own homemade version of mashed cauliflower. Enjoy with grilled pork tenderloin, roasted chicken, or sautéed shrimp. Try it out on the family during your next Sunday dinner!

This recipe uses a food processor, but you can mash in a bowl for a “smashed” cauliflower and a different, exciting texture (and less cleanup)!

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