Fluffy Mashed Cauliflower (just 3 ingredients!)

Learn how to make the BEST soft and fluffy Mashed Cauliflower! This easy cauliflower mash recipe is made with just 3 key ingredients and is a great alternative to traditional mashed potatoes. Tasty, creamy, low carb, and the perfect side dish during the holiday season and all year round for family dinners.

Mashed cauliflower topped with butter and fresh parsley.

Cauliflower mashed “potatoes” will definitely become a family favorite at your dinner table. They’re so simple to make with just a handful of ingredients and they pair so well with almost any main entree, from steaks to turkey, chicken, seafood, and more! These are a great substitute for classic mashed potatoes and they taste just as good, if not better! Rich, buttery and so satisfying with every bite.

Why you should make this recipe

So easy to make: All you need is 3 key ingredients to make this mashed cauliflower recipe. Then, just steam, stir and serve!
Healthy: Low-carb, loaded with nutrients, antioxidants and fiber, this keto recipe is great for whenever you’re looking to keep the carbs at bay, but still relish in mouthwatering flavors.
Incredibly delicious: The combination of butter and garlic mixed in with the cauliflower is the perfect blend of flavors that are savory and wonderful.

Serving spoon in a bowl filled with cauliflower mash.

Ingredients needed

This cauliflower mash recipe requires only a few simple ingredients to make and is the perfect side dish to any meal. Plus, this recipe is even easier to make than regular mashed potatoes. Here’s what you’ll need:

Cauliflower: We’re using one full head of cauliflower. We recommend fresh cauliflower for the best flavor and texture.
Butter: You can’t have cauliflower mashed “potatoes” without butter! Feel free to use salted or unsalted butter, and even vegan butter works to make this recipe completely dairy free.
Garlic: Sautéed garlic adds so much flavor. Nothing beats garlicky mashed potatoes, and this mashed cauliflower tastes just like the regular version.
Seasonings: Add plenty of sea salt and pepper to bring out all of the flavors. We also like to garnish with fresh herbs, like thyme sprigs or even chives. Parsley would be great too.

How to make this recipe

For full, printable instructions, reference the recipe card at the bottom of the post.

Prep the cauliflower: Trim the leaves off the cauliflower, remove the core and cut into florets.
Cook cauliflower: Bring a couple inches of water to a boil in a medium pot. Place a steamer insert in the pot, add the cauliflower florets and steam for 8-10 minutes or until fork tender.

Sauté the garlic: While the cauliflower is steaming, heat the butter in a small sauce pan on medium-low heat. Add the garlic and cook until fragrant (20-40 seconds), then remove from heat. Be careful not to burn the garlic.

Combine + blend ingredients: Remove the steamed cauliflower from the pot and place in a food processor. Add the olive oil, garlic, and a pinch of sea salt. Blend until the cauliflower is smooth (it will still have texture). Taste and adjust seasonings to your liking.
Serve: Transfer to a serving bowl and top with an extra pat of butter, sprinkle of black pepper and fresh thyme. Serve and enjoy.

Steamed cauliflower florets in a food processor.

Blended cauliflower in a food processor.

Expert tips

Cut your cauliflower into similar-sized pieces, so that it will all cook at the same rate. This helps it cook consistently and faster than just steaming large pieces of cauliflower.
Drain all of the liquid. Make sure the cauliflower is fully drained before adding it to the food processor. We recommend letting it sit in the colander for at least a minute and give it a couple of good shakes to make sure all of the water has drained.
Taste & season. Cauliflower doesn’t absorb salt the same way potatoes do, so it’s best to use less and taste as you season, so this dish doesn’t taste too salty.
We prefer to use a food processor for the creamiest result, but you can also make a chunky mixture by using a potato masher.

Frequently asked questions

How do you make mashed cauliflower not watery?

The best way to keep the mashed cauliflower from becoming too watery is by thoroughly draining it after you’ve steamed it.

Is mashed cauliflower good for you?

Cauliflower is a super healthy vegetable that’s a significant source of nutrients. It also contains unique plant compounds that may reduce the risk of several diseases, including heart disease and cancer. Additionally, it’s weight loss friendly and incredibly easy to add to your diet. This recipe is made with a minimal amount of butter making it low in calories too.

Is mashed cauliflower better than potatoes?

Regarding the nutrition of cauliflower, it is lower in calories and carbs than potatoes and is more nutrient-dense. That’s why it’s popular among the low carb, keto and weight loss communities.

Customize this recipe

This recipe is delicious as-is, but feel free to add other ingredients to change things up. Here’s some ideas:

Herbs: Use any favorite fresh herbs (or dried herbs) and as much as you prefer. We like thyme or chives, but rosemary or parsley is delicious too.
Cheese: Try stirring in up to 3/4 cup of shredded cheese, or 1/4 cup of a soft cheese such as cream cheese or a spreadable type cheese.
Toppings: Finish with a sprinkling of bacon or crispy onions.

Storage recommendations

Store: Place in an airtight container in the refrigerator for up to 4 days.
Freeze: Place in a freezer-safe airtight container or freezer bag for up to 3 months. Thaw completely before reheating.
Reheat: Rewarm in a pot on the stove or in the microwave until the keto cauliflower mashed potatoes are heated through.

Mashed cauliflower in a bowl with a large serving spoon.

More healthy sides to try

If you make and enjoy this healthy mashed cauliflower recipe, be sure to leave a comment and ★ rating below letting me know how they turned out. Your feedback is so helpful for me and our Clean & Delicious community (thank you!).

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