Creamy Mashed Cauliflower

Creamy Mashed Cauliflower

40 Reviews
From: EatingWell Magazine, February/March 2005

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.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 8 cups bite-size cauliflower florets (about 1 head)
  • 4 cloves garlic, crushed and peeled
  • ⅓ cup nonfat buttermilk (see Tip)
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 teaspoon butter
  • ½ teaspoon salt
  • Freshly ground pepper to taste
  • Snipped fresh chives for garnish


  • Active

  • Ready In

  1. 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 ¼ cup water, cover and microwave on High for 3 to 5 minutes.)
  2. 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.
  • 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 information

  • Serving size: ¾ cup
  • Per serving: 107 calories; 7 g fat(1 g sat); 4 g fiber; 10 g carbohydrates; 5 g protein; 86 mcg folate; 3 mg cholesterol; 5 g sugars; 0 g added sugars; 54 IU vitamin A; 87 mg vitamin C; 41 mg calcium; 1 mg iron; 339 mg sodium; 294 mg potassium
  • Nutrition Bonus: Vitamin C (145% daily value), Folate (22% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 2 vegetable, 1½ fat

Reviews 40

March 17, 2019
profile image
By: rch326
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.
August 21, 2018
profile image
By: Michelle P
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.
July 18, 2018
profile image
By: Holly h
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!
February 04, 2018
profile image
By: Chrissy Campbell
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.
June 04, 2017
profile image
By: Sibyl Sexton
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
April 13, 2017
profile image
By: Evonne S
yummy. nice substitute for potatoes
April 01, 2017
profile image
By: Karen
My whole family loved this even the picky ones, This is a keeper for us.
February 09, 2017
profile image
By: chefddl
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.
December 09, 2014
profile image
By: EatingWell User
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)
More Reviews