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