This garlic and herb mashed cauliflower is a lightened up version of classic mashed potatoes. Everyone will love this easy side dish!

Garlic and Herb Mashed Cauliflower - Daisybeet

The versatile vegetable cauliflower

Cauliflower has taken the food world by storm over the last few years! Because of its mild, neutral taste, it is a super versatile ingredient. We’ve seen cauliflower become pizza crust, gnocchi, tater tots, and even put into smoothies.

This garlic and herb mashed cauliflower is another recipe that utilizes cauliflower in a creative way. The texture and taste of mashed cauliflower is quite similar to mashed potatoes! If you’re looking for a lighter side dish than mashed potatoes, this is the recipe for you.

Garlic and Herb Mashed Cauliflower with Salmon and Avocado - Daisybeet

How to make mashed cauliflower

The process for making mashed cauliflower is similar to making mashed potatoes.

  • Boil cauliflower until fork tender.
  • Cook garlic in butter.
  • Blend cauliflower, garlic butter, olive oil, and salt until creamy.
  • Serve warm.
Garlic and Herb Mashed Cauliflower - Daisybeet

Nutrient comparison: cauliflower vs. potato

When it comes to using cauliflower (or another vegetable) in place of carbohydrates, I like to think of these recipes as additions to the diet, rather than substitutions. Cauliflower is inherently different than potato, and both can be a part of a healthy diet!

Here is a breakdown of the nutrient composition of both cauliflower and potato:

  • Carbohydrate: Cauliflower has 5 grams of carbohydrate per cup, versus 26 grams per cup of potato.
  • Fiber: One cup of potato has slightly more fiber (3.4 grams) than 1 cup of cauliflower (3 grams), but the difference is negligible in this serving size.
  • Protein: Cauliflower and potato have similar protein content. Cauliflower has 2 grams of protein per cup, and potato has 3 grams per cup.
  • Fat: Both cauliflower and potato have negligible amounts of fat.
  • Calories: Cauliflower is lower in calories than potato. One cup of cauliflower has 27 calories, while one cup of potato has 116 calories.
  • Other nutrients: Potatoes are a good source of potassium, vitamin C, folate, and B6. Several of the nutrients are concentrated in the skin. Cauliflower is also high in vitamin C, folate, and B6, in addition to vitamin K and several antioxidants.

More cauliflower recipes to try

Let me know if you love this recipe by leaving a comment or rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

Garlic and Herb Mashed Cauliflower - Daisybeet
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Garlic and Herb Mashed Cauliflower (Gluten Free)

This garlic and herb mashed cauliflower is a lightened up version of classic mashed potatoes. Everyone will love this easy side dish!

  • Author: Alex
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: serves 68 1x
  • Category: side dish
Scale

Ingredients

  • 2 heads cauliflower, cut into florets
  • 2 tbsp butter or vegan butter 
  • 5 cloves garlic, minced
  • 2 tbsp olive oil
  • 1/2 cup chopped chives
  • Salt
  • Pepper

Instructions

  1. Bring a large pot of water to a boil. Add cauliflower florets, and cook for about 5 minutes, until fork tender.
  2. Heat butter in a frying pan over low-medium heat. Add garlic, and saute while cauliflower cooks.
  3. Drain cauliflower in a colander. 
  4. Add cauliflower, garlic butter, olive oil, and a generous shake of salt and pepper to a high speed blender or food processor. You might need to do this in batches.
  5. Blend until completely smooth, but not as thin as a puree.
  6. Transfer cauliflower to a mixing bowl and stir in chives, plus more salt and pepper to taste.
  7. Serve warm.

Notes

  • Store in the fridge for 3-4 days in an airtight container.
  • Reheat in the microwave, or in a 350 degree F oven covered with tin foil for 20 minutes.

Keywords: mashed cauliflower, gluten free, garlic and herb

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Garlic and Herb Mashed Cauliflower - Daisybeet

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