• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Clean & Delicious logo

  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • Recipes
  • Video
  • Food For Thought
    • Intuitive Eating
    • Mental Health
    • Nutrition
    • Weight Loss
  • Cookbook
  • Shop
  • About
  • Contact
    • Work With Me

Home » Recipes » Dinner » Sides » Fluffy Mashed Cauliflower (just 3 ingredients!)

Nov 23, 2022

Fluffy Mashed Cauliflower (just 3 ingredients!)

4 from 1 vote
By Dani Spies
Jump to Recipe Print Recipe

This post may contain affiliate links.

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.
Cauliflower florets in a pot.
Steamed cauliflower in a pot.
  • 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.  
Sautéing garlic in a pan.
  • 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

  • Green Bean Almondine
  • Wild Rice Stuffing
  • Brussels Sprouts with Pancetta
  • Dairy-Free Mashed Potatoes
  • Savory Mashed Butternut Squash
  • Healthy Sweet Potato Casserole

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!).

Mashed cauliflower topped with butter and fresh parsley.
Print Recipe
4 from 1 vote

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 the traditional mashed potatoes. Tasty, creamy, low carb, and the perfect side dish during the holiday season and all year round for family dinners.
Course: side dish
Cuisine: American
Diet: Gluten Free
Author: Dani Spies
Prep Time15 mins
Cook Time15 mins
Total Time30 mins
Servings: 4 servings
Calories: 88kcal

Ingredients

  • 1 head cauliflower
  • 2 tbsp pastured butter
  • 2-3 cloves garlic minced
  • Sea salt and pepper to taste
  • 1 tsp finely chopped thyme chives are also delicious

Instructions

  • Trim the leaves off the cauliflower, remove the core and cut into florets. 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.
    Steamed cauliflower in a pot.
  • 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.
    Sautéing garlic in a pan.
  • 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.
    Blended cauliflower in a food processor.
  • Transfer to a serving bowl and top with an extra pat of butter, sprinkle of black pepper and fresh thyme. Serve and enjoy.
    Cauliflower mash in a bowl with butter and thyme.

Notes

  • 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 heated through.

Nutrition

Serving: 1serving | Calories: 88kcal | Carbohydrates: 8g | Protein: 3g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 15mg | Sodium: 88mg | Potassium: 438mg | Fiber: 3g | Sugar: 3g | Vitamin A: 175IU | Vitamin C: 70mg | Calcium: 36mg | Iron: 1mg

Gluten Free, Low Carb + Keto, Sides, Vegetarian

About Dani Spies

Dani Spies is the founder and host of Clean & Delicious; a weekly cooking show on YouTube and a healthy eating blog that celebrates real, whole foods! She takes a holistic approach to health and wellness and is loved for her approachable, down to earth style both in and out of the kitchen.

Learn MoreWork With Me

Reader Interactions

Yum! I love this recipe.

    Leave a review Cancel reply

    If you loved this recipe please leave a comment and star rating below. Questions are also welcome. Cheers!

    Recipe Rating




    Comments

  1. Elizabeth Lubnow says

    January 27, 2023 at 1:50 pm

    4 stars
    LOVE THIS RECIPE, I GO TO YOUR WEB PAGE GET WONDERFUL RECIPES,

    Reply
    • Dani Spies says

      February 8, 2023 at 11:59 am

      I’m so glad you enjoyed this sone, Elizabeth. Thanks for letting me know!

      Reply

Primary Sidebar

Hi, I’m Dani.

I’m a Health, Wellness & Weight Loss Coach, Mom of two, and the Founder of Clean & Delicious®. I’ll show you how to make healthy eating CRAZY-easy and insanely DELICIOUS!

Learn more

Stay Connected

Never Miss a Recipe

Sign up for free recipes straight to your inbox.

Reader Faves

shrimp and green beans on small plate with fork

Roasted Shrimp and Green Beans

meatloaf muffins on plate

Turkey Meatloaf Muffins

Brussels Sprouts + Grapes

Roasted Brussels Sprouts and Grapes | Healthy Holiday Side Dish

Turkey Stuffed Zucchini Boats - Clean & Delicious®

Turkey Stuffed Zucchini Boats

Roasted Rosemary Chicken

Baked Chicken And Potatoes

apple-protein-muffins

Apple Protein Muffins

Seasonal Picks

spinach frittata in cast iron pan

Spinach Frittata

warm blueberry crisp with vanilla ice-cream

Blueberry Crisp Recipe

open-faced fish taco on white plate

Easy Fish Tacos

healthy foods

10 Healthy Fridge Staples

blueberry oatmeal muffin cup

Baked Blueberry Lemon Oatmeal Muffin Cups

steamed beets in a white bowl

Simply Steamed Beets

My Ebooks

photo of salad and ice cream ebook

Search

As Featured On

Footer

Never miss a recipe!

Subscribe to get new recipes + tips via email plus my BONUS smoothie making guide!

  • Recipes
  • Food For Thought
  • Shop
  • About
  • Work With Me

© 2023 Clean & Delicious. Privacy Policy

Jump on the Interest List for My New Course:

The Don’t Diet