Healthy Garlic Cauliflower Mashed Potatoes: 5 Reasons to Love

Why Make This Recipe

This recipe is simple to make and tastes great. It is a healthy choice for a side dish. You get all the good taste of mashed potatoes but with fewer carbs and calories. This dish has many vitamins, fiber, and healthy garlic. It is good for you and makes you feel good. You can serve it for regular family dinners or special meals. People who love potatoes will enjoy this dish, too. It is great for low-carb, keto, or gluten-free diets.

How to Make Healthy Garlic Cauliflower Mashed Potatoes

Making this dish is easy. First, you cook the cauliflower until it is soft. Then, you mash it with butter, garlic, milk, and cream cheese. You can make it smooth or a little chunky, just how you like it.

Ingredients of Healthy Garlic Cauliflower Mashed Potatoes

• Fresh Cauliflower: 1 large head (about 2-2.5 lbs), cut into small flower-like pieces
• Garlic: 4-6 cloves, finely chopped (you can use more if you like a stronger garlic taste)
• Butter or Dairy-Free Butter: 2-4 tablespoons
• Milk: ¼ cup (dairy, almond, or cashew milk work well) – add more or less for how creamy you want it
• Cream Cheese: 2 tablespoons (optional, for extra rich taste, dairy or dairy-free)
• Salt: ½ teaspoon (add more to your taste)
• Black Pepper: ¼ teaspoon (freshly ground is best)
• Fresh Chives: 1 tablespoon, finely chopped (for a nice fresh taste and look)
• Smoked Paprika: A pinch (optional, for a little warmth)

Directions of Healthy Garlic Cauliflower Mashed Potatoes

Preparing the Cauliflower

1. Cut and Wash: Wash the cauliflower head well. Cut out the middle stem. Then, cut the cauliflower into small flower-like pieces about the same size. This helps them cook evenly.
2. Cook:
3. Steaming (best way): Put the cauliflower pieces in a steaming basket over about one inch of boiling water. Cover the pot. Steam for 10-15 minutes until it is very soft when you poke it with a fork.
4. Boiling: Put the cauliflower pieces in a large pot. Cover them with cold water. Bring the water to a boil. Turn down the heat and let it gently bubble for 8-12 minutes until the cauliflower is very soft.
5. Drain Very Well: After cooking, drain the cauliflower completely. Let it sit in a colander for a few minutes. Shake it a few times to get rid of all the extra water. This stops your mashed cauliflower from being watery.

Adding Garlic and Making it Creamy

1. Cook Garlic: In a large pan or the same pot (empty and dry), melt the butter over medium heat. Add the chopped garlic. Cook it for 1-2 minutes until it smells good. Be careful not to let the garlic turn brown or burn.
2. Mix and Mash: Put the drained cauliflower into the pot with the garlic and butter.
3. For a smooth mix: Use a hand blender right in the pot. Or, put it in a food processor. Blend until it is smooth and creamy.
4. For a slightly chunky mix: Use a potato masher.
5. Add Milk and Seasoning: Slowly add the milk and cream cheese (if you use it). Keep mashing or blending until it is as thick as you want. Add salt, pepper, and any other spices you like.
6. Taste and Fix: Taste the mashed cauliflower. Add more salt, pepper, or maybe even a little garlic powder if you want more flavor.

How to Serve Healthy Garlic Cauliflower Mashed Potatoes

You can eat these mashed cauliflower with many meals.

• Classic Meals: Serve with roasted chicken, cooked fish, or a grilled steak.
• Vegetarian Meals: Eat with baked mushrooms, a fresh salad, or a lentil loaf.
• Extra Flavors:
• Fresh Herbs: Put more fresh chives, parsley, or dill on top.
• Crunchy Topping: Add crispy fried onions or toasted breadcrumbs.
• Melted Cheese: Stir in some shredded cheddar or Parmesan cheese until it melts.

How to Store Healthy Garlic Cauliflower Mashed Potatoes

You can keep this dish in the fridge for up to 2-3 days. Put it in a container with a lid. To heat it up, warm it gently on the stove over low heat, stirring sometimes. Or, heat it in the microwave. You might need to add a little milk or water to make it creamy again.

Tips to Make Healthy Garlic Cauliflower Mashed Potatoes

• Do Not Cook Too Long: Cook the cauliflower until it is just soft. If you cook it too much, it can become watery and have a strong smell.
• Drain, Drain, Drain: Remove all the water! Too much water makes the mashed cauliflower not creamy.
• Warm Ingredients: Use warm milk and soft cream cheese or butter for the best creamy texture.
• Control the Thickness: Add more or less milk to get your mash as thick or thin as you like.

Variations

• Cheesy Garlic Cauliflower Mash: Add ½ cup of shredded cheddar or Parmesan cheese when you add the milk.
• Roasted Garlic Cauliflower Mash: Instead of cooking garlic in a pan, roast a whole head of garlic in the oven until it is soft. Squeeze out the soft garlic and mash it with the cauliflower for a deeper, sweeter garlic taste.
• Spicy Kick: Add a pinch of red pepper flakes or a dash of hot sauce with your seasonings.
• Herby Delight: Try other fresh herbs like rosemary or thyme.

FAQs

Q1: Can I make this dish before I need it?

Yes, you can make it up to 2-3 days early. Keep it in a sealed container in the fridge. To heat it, warm it slowly on the stove or in the microwave. You might need to add a splash of milk or water to make it creamy again.

Q2: Is this recipe good for a keto diet?

Yes, this recipe is very good for a keto diet. Make sure to use full-fat dairy or keto-friendly milk like almond milk. Cauliflower is great because it has few carbs compared to potatoes.

Q3: How can I make this dish extra creamy?

To make it even creamier, you can add an extra tablespoon or two of cream cheese, a spoon of sour cream, or some heavy cream while you mash. Making sure you drain the cauliflower very well is also important to avoid it being watery.

Classic Healthy Garlic Cauliflower Mashed Potatoes

This recipe offers a healthy and flavorful alternative to traditional mashed potatoes, using tender cauliflower infused with garlic. It's a creamy, satisfying side dish perfect for any meal, easily adaptable to your preferred texture.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings 4 servings

Calories 120 kcal

Equipment

• Cutting Board
• Knife
• Steaming Basket (optional)
• Large Pot
• Colander
• Hand Blender OR Food Processor OR Potato Masher

Ingredients

  

Main Ingredients

• 1 large head Fresh Cauliflower (about 2-2.5 lbs), cut into small flower-like pieces
• 4-6 cloves Garlic finely chopped
• 2-4 tablespoons Butter or Dairy-Free Butter
• 1/4 cup Milk (dairy, almond, or cashew milk)
• 2 tablespoons Cream Cheese (optional, for extra rich taste, dairy or dairy-free)
• 1/2 teaspoon Salt
• 1/4 teaspoon Black Pepper
• 1 tablespoon Fresh Chives finely chopped
• A pinch Smoked Paprika (optional)

Instructions

 

Preparation

• Wash the cauliflower, remove the stem, and cut it into small, uniform flower-like pieces.
• Cook the cauliflower until very soft by either steaming for 10-15 minutes over boiling water or boiling for 8-12 minutes in cold water.
• After cooking, thoroughly drain the cauliflower in a colander, shaking to remove excess water.
• Melt butter in a large pan or pot, add chopped garlic, and cook for 1-2 minutes until fragrant, being careful not to burn it.
• Add the drained cauliflower to the pot with the garlic and butter.
• Mash with a potato masher for a chunky mix or use a hand blender/food processor for a smooth and creamy consistency.
• Slowly incorporate milk and cream cheese (if using), continuing to mash or blend to achieve the desired consistency.
• Stir in salt, black pepper, and smoked paprika (if using).
• Taste and adjust seasonings as needed, adding more salt, pepper, or garlic powder if desired.
• Garnish with fresh chives before serving.

Notes

For best results, ensure the cauliflower is very soft and thoroughly drained to avoid watery mashed cauliflower. Adjust the amount of milk and cream cheese to reach your preferred consistency. For an extra kick, a pinch of cayenne pepper can be added.