Garlic Mashed Cauliflower


These cauliflower "mashed potatoes" are the perfect low-carb side dish. When I started the South Beach Diet, I couldn't have mashed potatoes and this recipe was an awesome alternative. Even people who hate vegetables love it! I do recommend using a large food processor for this recipe.

Prep Time:
15 mins
Cook Time:
10 mins
Total Time:
25 mins


  • 1 head cauliflower, cut into florets

  • 1 tablespoon olive oil

  • 1 clove garlic, smashed

  • ¼ cup grated Parmesan cheese

  • 1 tablespoon reduced-fat cream cheese

  • ½ teaspoon kosher salt

  • teaspoon freshly ground black pepper


  1. Place a steamer insert into a saucepan; fill with water just below the bottom of the steamer. Bring water to a boil; add cauliflower, cover, and steam until tender, about 10 minutes.

  2. Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.

  3. Transfer 1/2 of the cauliflower to a food processor; cover and blend on high. Add remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in cooked garlic, Parmesan cheese, cream cheese, salt, and black pepper.

    Garlic Mashed Cauliflower in a ceramic bowl

Nutrition Facts (per serving)

98 Calories
6g Fat
8g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 98
% Daily Value *
Total Fat 6g 7%
Saturated Fat 2g 9%
Cholesterol 7mg 2%
Sodium 372mg 16%
Total Carbohydrate 8g 3%
Dietary Fiber 4g 13%
Total Sugars 4g
Protein 5g
Vitamin C 67mg 335%
Calcium 93mg 7%
Iron 1mg 4%
Potassium 452mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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