This creamy cauliflower mash makes a perfect low-carb stand-in for mashed potatoes. Here we take simple mashed cauliflower and mix in garlic, buttermilk and a touch of butter to create a flavorful side dish that has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs. Source: EatingWell Magazine, February/March 2005

EatingWell Test Kitchen
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Ingredients

Directions

  • Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)

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  • Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tips

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

See more: Genius Cauliflower Swap Recipes That Cut Carbs

Nutrition Facts

107 calories; 6.5 g total fat; 1.4 g saturated fat; 3 mg cholesterol; 339 mg sodium. 294 mg potassium; 10.1 g carbohydrates; 4.3 g fiber; 5 g sugar; 4.5 g protein; 54 IU vitamin a iu; 87 mg vitamin c; 86 mcg folate; 41 mg calcium; 1 mg iron; 18 mg magnesium;

Reviews (41)

Read More Reviews
42 Ratings
  • 5 star values: 31
  • 4 star values: 7
  • 3 star values: 1
  • 2 star values: 1
  • 1 star values: 2
Rating: 5 stars
07/19/2019
Wonderful substitution for mashed potatoes. I steamed the cauliflower in the microwave with no water as it already has a substantial amount of water. I then used only the cauliflower and not the water created by microwaving it. I decided that it shouldn t be necessary to use the processor as this is mashed and not puréed so I used my immersion blender and did not overly mix. Only added butter and a few tablespoons of heavy cream as I did not want it to end up too thin wanted it to have the consistency of mashed potatoes as I was serving it with Beef Bourguignon. I couldn t be more pleased of the outcome especially considering how easy this was to throw together. Read More
Rating: 5 stars
03/17/2019
We LOVE this recipe!! It s our go-to when we want mashed potatoes but are trying to cut back on carbs. I use a potato masher and add extra garlic because we love garlic. I don t change anything else. Read More
Rating: 5 stars
08/21/2018
I came across this recipe because I've been trying to eat less carbs and more fruits and vegetables. I used 2% milk no oil about 2 tbs of butter and added 1/4 cup of sour cream. After the hubby finished his second plate I told him those weren't mashed potatoes! I used an immersion mixer. The texture was creamy and fluffier than I expected from reading the other reviews. I'll be adding this to my future menus. Read More
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Rating: 4 stars
07/18/2018
I didnt use the olive oil and was too lazy to puree so I used a masher. Still excellent! Next time I'll add a few more cloves of garlic. The texture wasn't real creamy but thats on me not using a processor. It went really great with my thai chicken curry. I needed something low carb to go with it. I'll definently make it again! Read More
Rating: 5 stars
02/04/2018
This came out perfect! I did exactly as directed except I added 2 tsp of salt instead of a 1/2 tsp and added about an 1/8 of a cup of freshly grated parmesan! It's delicious! Definitely a keeper. Read More
Rating: 5 stars
06/04/2017
The first time I made it I used a tiny bit of parmesan cheese. Soo delicious! The second time I didn't have any parmesan cheese also sooo delicious! Remarkably Good! I did not use a steamer Just a large pot w/a lid steamed it just like that w/ several cloves of garlic squeezed them out of their lil shells Read More
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Rating: 5 stars
04/13/2017
yummy. nice substitute for potatoes Read More
Rating: 5 stars
04/01/2017
My whole family loved this even the picky ones This is a keeper for us. Read More
Rating: 4 stars
02/09/2017
Used 1 large clove of garlic substituted sour cream for buttermilk just drizzled in a little olive oil and it was perfect! Had no issue with residue in bottom of food processor. Be sure to drain well after steaming in microwave. Butter and sour cream processed very well for a really creamy texture. Read More
Rating: 1 stars
12/09/2014
Terrible!!!!! Dont get me wrong I love garlic but I used 1/2 the amount it called for and it was totally overwhelming. The cauliflower never really got creamy as you think of mashed potatoes being creamy and the buttermilk and butter didnt really mix in it just separated out and sat in the bottom of the food processor. And processing longer didnt make it any better. I tried adding cheese to my serving to make it edible but that really didnt help so I just ate the cheese off the top and threw out the rest. I didnt want to waste my delicious cheese! Pros: Well I was going to say low cal but I added a bunch of cheese to make it edible and it still wasnt Cons: Clumpy(not creamy) watery too garlicy(after using 1/2 the amount it called for) Read More
Rating: 4 stars
09/01/2014
Do not use a Blender or milk I prepared mine a different way without a blender of the use of milk. You can tweek your recipe to suit your taste. I simply boiled/steamed the cauliflower after I cut it into chunks. When tender I drained the water and put in a tablespoon of butter tablespoon of sea salt and pepper red pepper to taste tablespoon of Fish sauce to taste then I used a hand held potato masher instead and they came out perfect. You have to keep mashing and cooking on low to get all the water out so they will have that fluffy mashed potato consistency...keep tasting to make sure they are seasoned properly and not over salted. Pros: Delicious and fluffy Cons: None Read More
Rating: 1 stars
01/23/2014
Wasn't creamy as the title indicated I wouldn't make again the texture was lumpy. I tried to add more milk and blend it longer to no avail. Pros: healthy good garlicky taste Cons: not creamy bad texture lumpy Read More
Rating: 4 stars
01/14/2014
Try roasting the cauliflower in the oven with garlic Cooking the cauliflower by roasting it in the oven with garlic cloves for about 20 minutes deepens the flavor. I added a bit of EVOO to the food processor. Delicious! Pros: Delicious Cons: None Read More
Rating: 3 stars
12/26/2013
okay Be forewarned: although this is good it tastes nothing like mashed potatoes. It is pretty good although it did need seasonings added to it. I used mostly basil and paprika plus a little black pepper. Not really worth the time if you don't have either a food processor or an immersion blender. To get the creaminess I had to run it through my blender two cups at a time and the blender was getting worn out by about halfway through. Pros: Healthy Cons: needs more seasoning requires a food processor Read More
Rating: 4 stars
09/17/2013
Quick healthy easy AND tasty! This was delicious. I made a few small changes to the recipie but the basic method remains the same: - Instead of butter I used 1 tbsp of Ghee toasted with black mustard seeds (1tsp) and cumin seeds (1tsp) for extra flavour. - 1/2 tbsp white pepper - A pinch of asfoetida - 1/2 cup buttermilk - Extra garlic (I like garlic!) - 30 mL extra virgin olive oil prior to blending - Fresh basil to stir through upon serving. The cauliflower and garlic steamed well in 15 minutes using a bamboo steamer atop a pot of boiling water. I used an electric hand blender to blend mine smooth and achieved a good consistancy with the quantities of ingredients given about. The end result was a delicious and smooth creamy soup with a mild pepperyness from the white pepper cumin and mustard seeds. Read More
Rating: 2 stars
07/08/2013
Not as expected I thought I'd try this recipe to get more veggies into our meals. I do not have a food processor so I have to use a hand mixer which was a terrible idea. I had to cook the cauliflower for about 25 minutes (microwave) and still did not get the fluffy consistency that was shown on the GMS. The taste is OK but from now on we will eat our cauliflower raw. Pros: new spin on a veggie Cons: end results may vary Read More
Rating: 4 stars
03/26/2013
I WILL be making this again! I made this recipe almost as written though I did not add in the extra EVOO at the end. I didn't think it was needed. Also I don't have a food processor so I used my immersion blender. I think it may have actually made it more smooth than it would have been with a food processor. When I started blending it I was afraid I'd added too much buttermilk but in the end it was just right! This was so delicious and it was quick to make. My 3-year-old loved 'helping' me make it but sadly she didn't like the taste. However her father loved it! I'm thinking of making up a bunch of this and freezing it in batches for an even quicker side dish. Pros: Quick yummy healthy side dish Cons: Kiddo didn't care for it Read More
Rating: 5 stars
03/04/2013
Delicious! This was my first time making mashed cauliflower and it was awesome! I steamed my cauliflower in the microwave since I don't have a steamer basket and it actually took quite a bit longer than suggested I'd say about 10-12 minutes total until they were soft enough. The only changes I made were using non fat Greek yogurt instead of buttermilk (just threw in a spoonful) and I mixed in some fresh chopped rosemary along with the chives. I thought it was sooooo good will definitely be making this again!! Read More
Rating: 5 stars
11/11/2012
Recipes are a guideline. This one is no exception. Awesome! Make sure your amt of florets is a COOKED amt not raw otherwise it will throw recipe off. Can use more than just 8 could be 8-10 cups. Cooks down.That said. Always add hot mixture to hot mixture. I did florets in micro til real soft w/ some water and covered to steam. Take off excess water. I took milk 3 tsp EVOO butter s&p garlic (some added dehy onion-about 1 T) and got it hot in mic. Added to hot puree. Smoothed I added optional 1/4 c sc (could use Greek yogurt here) and 1/4 c parm ch. In an oven safe bowl added puree mix topped with a drizzle of EVOO chives and paprika. Baked to give a golden crust like a twice bake potato. Baking also removes any excess water. Read More
Rating: 5 stars
04/29/2012
Very good. Will make again and again. I used homemade butter mike with vinegar. Used just a quarter teaspoon of light salt and left out the butter and oil. It is still very good without the fat. Pros: Healthful easy to make very affordable Cons: Didn't make much in just one batch Read More
Rating: 5 stars
04/09/2012
Absolutely Delicious I am not a cauliflower fan by any means well at least until I made this recipe. I steamed a head of cauliflower and then put it in a Vita-Mix. I used Rice milk without the lemon juice or vinegar 3 tsp olive oil 1 tsp of butter garlic powder and white pepper. I am now a fan of cauliflower and will add this vegetable to my repetroire.....Tasty! Pros: Easy and healthy Cons: Not this time! Read More
Rating: 4 stars
03/25/2012
Suprisingly delicious! I am neither a huge mashed potato nor cauliflower fan but I really liked this! The garlic makes it but you could add any number of herbs to kick it up further. I loved the lighter non-gluey texture. I did not use but a smidge of the buttermilk as I was afraid it would turn out soupy. Husband really liked it too though he prefers the texture of real potatoes. Pros: Super easy & fast; versatile. Cons: none Read More
Rating: 5 stars
02/13/2012
Absolutely delicious! This is absolutely delicious. I'm a huge fan of mashed cauliflower but I'd never thought of doing it in the food processor - it is so smooth and creamy! I'm non-dairy so I soured up some almond milk and they came out perfect. I was wary of the amount of salt but actually added a little bit more once they were on my plate. This recipe is a keeper! Pros: Quick easy tasty Read More
Rating: 5 stars
10/31/2011
This was very very good. I made it with chicken and it was a great substitute for mashed potatoes. I added a little extra butter but not much. I will definitely make this again. Chloe portland Or Read More
Rating: 5 stars
10/31/2011
I cleaned and cut up one head then put in Vita-mixer and made warm soup. Put in a big bowl and added 1/2 c non fat sour cream and topped with 4 tbs shredded parm....good for my heart. roamingolderguy CC NV Read More
Rating: 5 stars
10/31/2011
I was surprised that I liked this...I do not really like cooked cauliflower. I did not have buttermilk so I used fat free sour cream instead. I also cooked the garlic in the olive oil separately until it was very lightly browned. TJ Cottage Grove WI Read More
Rating: 5 stars
10/31/2011
I thought this was fantastic Kori Clark Encinitas CA Read More
Rating: 5 stars
10/31/2011
I thought this cauliflower was surprisingly good -- a nice low-carb substitute for mashed potatoes. Suzanne Vienna VA Read More
Rating: 5 stars
10/31/2011
Omigosh if you love veggies...try this recipe. It's so easy - and make enough for left-overs - you'll be glad you did. I used purple cauliflower and the color was just fantastic....a beautiful lavender and I served it with salmon plus Swiss Chard (quick stir-fried with a tiny bit of grape seed oil. Be sure to use Sea Salt for the cauliflower. CW Edwards CO Read More
Rating: 5 stars
10/30/2011
Delicious...served with fish and sauteed asparagus tips! I roasted the cauliflower instead of steaming. Read More
Rating: 5 stars
10/30/2011
I really enjoyed this recipe. For fat I used 2 tsp of olive oil and 1 tsp of butter and thought it tasted great. The garlic gives great flavour and I definitely used lots of fresh cracked pepper sea salt and chives. Fantastic as a bed for panko crusted sea bass and with thick slices of roasted zucchini on the side. Read More
Rating: 5 stars
10/30/2011
Delish! I used the microwave and had to cook it 2x as long (maybe my florets were a little too big?!). Anyway we loved the flavor. I'll definitely make this again! Read More
Rating: 5 stars
10/30/2011
A winner especially if your looking for a low card substitute for mashed potatoes. Simple quick and healthy and one that you can easily change for some variations. Read More
Rating: 5 stars
10/30/2011
I doubled the recipe and did one head of cauliflower steamed and one head roasted- delicious! Read More
Rating: 5 stars
10/30/2011
I love this recipe!!! I used scallions and sour cream and cut the garlic back to two cloves. It is a marvelous substitute for potatoes. Definite 5 stars! Read More
Rating: 5 stars
10/30/2011
Delish! I recommend adding only half the buttermilk pulsing/turning on the processor then checking the consistency. I thought it might be too wet for my liking and was correct. I only used 3/4 of the buttermilk the recipe calls for. After processing I added the puree to a gratin dish drizzled with the reserved olive oil and put under the broiler until it developed a nice crust. Then plated snipping fresh chives over the top of each serving. Next time I think I'll add a panko/parmesan/olive oil topping before broiling to make it even more delectable. Highly recommend this recipe (especially for vegetarians and it could easily be made vegan)!!! Read More
Rating: 5 stars
10/29/2011
Since I'd never tried pureed cauliflower I made this as written and using an immersion blender to mix everything right in the pan. We enjoyed it with Dover Sole and liked it quite a bit. Outside of adjusting to the natural sweetness of the cauliflower it's something we'll probably enjoy regularly now instead of potatoes. It's much easier. Read More
Rating: 5 stars
10/29/2011
This recipe is fantastic!! I used herb and garlic light cream cheese skim milk or non fat milk. Monique - Toronto Canada Read More
Rating: 5 stars
10/29/2011
Awesome and tasty I loved this recipe; however I made half the recipe with buttermilk the other half without (due to lactose sensitivity). Then we used it as a side to our filet mignon. Using the rosemary and mushroom gravy (which was outstanding. Yet we used half the rosemary and used some fresh thyme also). What a great and romantic early Valentine's dinner. We also had fresh green beans with Olive Oil (extra virgin) & salt/pepper to taste. Enjoyed a nice romantic candelight dinner with my husband who helped prepare the meal. Pros: Easy fast not much to prep Cons: None Read More
Rating: 5 stars
10/29/2011
Delicious Easy & Low Calorie Simple Flavorful & Healthy. What more can you ask for in a recipe? I'll definitely be making this again. Read More
Rating: 5 stars
10/29/2011
LOVE LOVE LOVE THIS! I LOVE this recipe!! i didnt have buttermilk skim milk or sour cream so i used a little plain nonfat greek yogurt and they came out sooo creamy and delicious!!! Read More