Creamy Mashed Cauliflower

Our Creamy Mashed Cauliflower is loaded with cauliflower, olive oil, and seasonings, and mashed into a delicious creamy consistency. It will make a tasty side dish that is as comforting as mashed potatoes. A great alternative side that’s low-carb, low-fat, high in fiber, dairy-free, and vegan!  An ideal side to serve at dinner.

 

What is Mashed Cauliflower?

It is primarily a side dish that is made with only 1 vegetable, cauliflower! The cauliflower is quickly cleaned, cut, and steamed for a few minutes. Then it is mashed with only 4 ingredients creating a smooth and creamy texture.  It’s very flavorful and quick to make.

Best of all, it is so incredibly delicious! And, it took me only 10 minutes to whip up and serve!

Plus, there is no butter, no cream, and no milk added to this recipe! Making this mashed cauliflower delicious tasting without all the extra calories and fat! … a win-win! 😉

How To Make Creamy Mashed Cauliflower Dairy-Free?

For this recipe, extra-virgin olive oil is used instead of butter. Besides, cauliflower often contains water when cooked, and therefore, no need to add too much liquid to get a creamy consistency.

Plus, this is an original recipe from our mom, and how she made her mashed cauliflower for years; which is just simple and healthy.

Mashed Cauliflower by 2sistersrecipes.com

The Benefits of Eating Cauliflower…

  • Cauliflower is a powerful vegetable.  More commonly known as one of the superfoods, aka part of the cruciferous family of vegetables.
  • Cauliflower is an excellent source of vitamins and minerals, containing almost every vitamin and mineral that we need.  And especially it’s loaded with Vitamins C, B and K, and B6.
  • It is naturally high in fiber!  Fiber is important because it feeds the healthy bacteria in your gut that help reduce inflammation and promote digestive health in our bodies.
  •  Cauliflower is weight loss-friendly and incredibly easy to add to your diet.
  • Not only is it low in fat, but it also contains antioxidants and phytonutrients that can protect against cancer.
  • Basically, cauliflower is a vegetable that provides a high amount of nutrients.  One cup of raw cauliflower = 25 calories.  And that’s a Bonus!

How To Make Creamy Mashed Cauliflower?

For this recipe, you will need the following ingredients:

Ingredients Needed for Mashed Cauliflower (*full recipe card below)

  • 1 medium cauliflower- cord, chopped
  • 3 garlic cloves – crushed
  • 2 Tbsp. extra virgin olive oil
  • 1 Tbsp. water, if needed
  • salt & fresh ground pepper
  • 2 Tbsp. finely chopped parsley
  • Optional: your favorite gravy, heated for serving

Directions for Mashed Cauliflower (Step-by-Step):

1.  Rinse, core, and chop cauliflower.  Boil or steam cauliflower with garlic in a pot with 1 inch of water for about 5 minutes, or until tender.

2.  Drain well, then transfer to a blender or food processor and puree to a smooth texture.  I used a hand-held immersion to whip the cauliflower.

3.  Add olive oil and chopped parsley and mix until well combined.   If the texture is too thick, add 1 tablespoon of water.  Season with salt and pepper to taste.

4.  Transfer to a serving bowl and serve.

Optional: Serve with your favorite gravy on the side.   Serves 4 to 6

Cook’s NOTES and TIPS…

  • Don’t have fresh garlic? No worries, just sprinkle some garlic powder into the mixture while blending, and to your taste.
  • Can we omit the garlic? Sure, you can. Omit it and season it with some of your favorite seasonings.
  • What to use to blend or mash it? Keep in mind, I used an electric immersion hand-held blender to mash the cauliflower.  But you can mash them with a potato masher or with a hand-held electric mixer.  All are fine to use with this recipe.
  • What can we serve it with? Serve it as a side with some of your favorite main dishes at dinner. You can serve it alone or with your favorite beef gravy on top. Adding some brown gravy on top is a great trick to get the little ones to eat it.

ENJOY!

  ….Thanks for Pinning!

Mashed Cauliflower by 2sistersrecipes.com
 

Also, try our Mashed Cauli-Potatoes!  It too is creamy, smooth with the cauliflower cleverly hidden among the mashed potatoes! 

Plus, our 10 Healthy Vegetable Soups are quick, easy, and vegan too!

More Tasty Recipes for Cauliflower!

Yield: 4 to 6 servings

Mashed Cauliflower

Mashed Cauliflower

Creamy Mashed Cauliflower makes a delicious side dish that's as comforting and a healthy alternative to mashed potatoes. Quick and easy to make, and it's ready in 10 minutes! This recipe is low-carb, low- fat, high in fiber, dairy-free, and vegan!

Prep Time 4 minutes
Cook Time 6 minutes
Total Time 10 minutes

Ingredients

  • 1 medium cauliflower- cord, chopped
  • 2 Tbsp. extra virgin olive oil
  • 1 Tbsp. water, if needed
  • salt & fresh ground pepper
  • 2 Tbsp. finely chopped parsley
  • Optional: beef gravy, heated for serving

Instructions

  1. Rinse, core, and chop cauliflower.
  2. Boil or steam the cauliflower and garlic in a pot with 1 inch of water, covered with a lid and for about 5 minutes, or until tender. Test the cauliflower with a fork to check for tenderness.
  3. Drain and transfer to a blender or food processor and puree to a smooth texture. I used a hand-held immersion to whip the cauliflower.
  4. Add olive oil and parsley and mix until well combined. If the texture is too thick, add in 1 tablespoon of water. Season with salt and pepper to taste.
  5. Transfer to a serving bowl and serve.
  6. Optional: Serve with your favorite brown gravy on the side.
  7. Serves 4 to 6

Nutrition Information:

Yield:

4 to 6 servings

Serving Size:

1 cup

Amount Per Serving: Calories: 100Total Fat: 7.2gCarbohydrates: 8.5gFiber: 3.7gSugar: 3.5gProtein: 3.1g

Did you make this recipe?

Mention @2sistersrecipes on Instagram or tag #2sistersrecipes!

 

Nutrition Facts
Serving size: 1 cup
Servings: 4
Amount per serving 
Calories100
% Daily Value*
Total Fat 7.2g9%
Saturated Fat 1g5%
Cholesterol 0mg0%
Sodium 45mg2%
Total Carbohydrate 8.5g3%
Dietary Fiber 3.7g13%
Total Sugars 3.5g 
Protein 3.1g 
Vitamin D 0mcg0%
Calcium 38mg3%
Iron 1mg4%
Potassium 455mg10%
*The % Daily Value (DV) tells you how much a

Hello friends! Are you cooking with us?

If you make our mom’s delicious creamy mashed cauliflower recipe, let us know and leave a comment with a star rating below!

We’d love to hear from you!  Sharing your experience and insights will help all our readers, and it helps us too.

Snap a photo and hashtag it on Instagram @2sistersrecipes, and leave a comment here and on Pinterest if you like (no pressure). We’d love to see what you cook!

Also, NEVER MISS our Recipes!  Subscribe to 2 Sisters Recipes and get all new recipes “FREE” every time we post a new one and reminders of some great older ones too!

Thanks for stopping by!  🙂

Happy and Healthy Cooking!

 xo anna and liz

anna and liz selfie

Welcome! From Anna and Liz

We believe the kitchen is the center and the heart of the home. It is where we cook, eat, and unwind with family and friends, creating memorable traditions! Read more…

Sign Up For Our Email List

Something delicious for your inbox! Subscribe and join our email list and get all our recipes FREE!

Leave a Reply

Your email address will not be published. Required fields are marked *

5 Comments

  1. What a great idea! I always end up roasting cauliflower but would love to try mashed. A more comforting way to eat it in the winter.

    1. Thanks, Susan! And, we hope you will give this easy recipe a try. It is a great way to incorporate more cauliflower into our lives…. 🙂