Creamy Mashed Cauliflower

Creamy Mashed Cauliflower

38 Reviews
From: EatingWell Magazine, February/March 2005

Our savory cauliflower puree makes a perfect low-carb stand-in for mashed potatoes. It gets its fabulous flavor from garlic, buttermilk and a touch of butter and, best of all, it 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

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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.

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 38

February 04, 2018
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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
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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
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By: Evonne S
yummy. nice substitute for potatoes
April 08, 2017
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By: peggy
DELICIOUS!!! I used 1 cup non dairy creamer 3 tbsp butter the garlic salt and olive oil... Did microwave then food processor as directed... YUMM. super smooth and creamy. LOVED IT.. thank you
April 01, 2017
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By: Karen
My whole family loved this even the picky ones, This is a keeper for us.
February 09, 2017
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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
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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)
September 01, 2014
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By: EatingWell User
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
January 22, 2014
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By: EatingWell User
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
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