Low Carb Garlic Mashed Cauliflower

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The best low carb garlic mashed cauliflower recipe for anyone looking for a low carb alternative that is creamy, garlicky, and delicious. Jump to Recipe keyboard_arrow_down

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Low Carb, Garlic Mashed Cauliflower that tastes just like mashed potatoes due to a secret trick that makes a fluffier, more potato like texture. This low carb cheesy mashed cauliflower is keto friendly and tastes amazing.

I’ve been making mashed cauliflower for years and honestly, I love it pretty much any way you make it. However, my family doesn't feel the same way. They normally will tolerate low carb mashed cauliflower only if I mix in a few potatoes and it’s still not their favorite. That all changed with this garlic mashed cauliflower recipe! The secret? Drying off the cauliflower before it’s mashed. It’s such a small step but it makes all the difference. This ensures a fluffy, thick mash like you would get with traditional potatoes. Then to make sure it really tastes amazing, it is mixed with a quick garlic butter, cream cheese, and parmesan cheese. It’s seriously delicious!

Speaking of delicious, low-carb alternatives. We also eat a ton of cauliflower rice, especially this cilantro lime and coconut version. I also am obsessed with this Cauliflower and Carrot Rice with Browned Butter and love this Creamy Ricotta Spaghetti Squash.

Make Garlic Mashed Cauliflower Dairy Free

Do you or someone in your family have problems digesting dairy foods? Hold the dairy and make this mashed cauliflower recipe easy to digest and dairy-free without compromising on taste by trying these simple substitutions:

  • Use a rich, buttery extra virgin olive oil or unrefined coconut oil in place of the butter. Olive oil beats out butter if you are trying to avoid lactose and minimize the saturated fats in your diet—and it also adds a healthy dose of essential omega 3 fatty acids to the recipe.
  • If you want to go “green” try using mashed avocado instead of the butter. They are both similar fats at room temperature and avocado gives you the added benefit of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.
  • Try tofu spread instead of the cream cheese and double the protein while getting half the fat
  • Substitute non-dairy Parmesan for the Parmesan cheese. It comes in several varieties, like soy, hemp, or rice-based, and is easily found in your local health food store or supermarket.
  • You can also try adding a little nutritional yeast along with the non-dairy cheeses to mimic the Parmesan taste, or use it instead of or in addition to the garlic for added nutrition.

Add Extra Protein to Mashed Cauliflower

If you want to add extra protein to your cauliflower mash consider adding ricotta cheese. Not only is ricotta low carb, it's a good source of calcium and protein. Plus it is super creamy. I like to add it into my mashed cauliflower for extra protein and flavor. 

Low carb mashed cauliflower in a black bowl with garlic and ricotta cheese.

How Low Can You Go?

This garlic mashed cauliflower recipe packs a real nutritional punch because cauliflower is one of the truly great low carb vegetables (along with bell peppers, broccoli, asparagus, and yes, mushrooms) at only about 5 grams of carbohydrates per cup, raw or cooked. Plus, it’s low in calories, high in Vitamin C, and considered low starch, so it is perfect for most diabetic diets. It's also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. So if you need to go “low”—then low carb mashed cauliflower is definitely a great way to go.

No Two Starches Are Created Equal

My mother used to say: never eat two starches in the same meal. But present-day thinking tells us low starch foods deserve a place in your diet and on your plate. Starchy foods are prime energy boosters that contain starch (of course), but they also contain fiber, calcium, iron and B vitamins. You might think that starchy foods are fattening; they actually contain fewer than half the calories of fat. Cauliflower is considered a low starch vegetable, and its low starch content is one of the reasons it makes such an excellent vegetable option. Filling your plate with low starch (and therefore low carb) veggies is now considered nutritionally sound and healthy. So unless you are following a rigid food balancing regimen, go ahead and combine this mashed cauliflower recipe with other low starch choices in your meal—even if your mother said not to.

Other Common, Low Starch Vegetables

  • Green leafy vegetables (like kale, spinach, or cabbage)
  • Salad greens (like lettuce, watercress)
  • Cucumbers
  • Brussels Sprouts
  • Cauliflower
  • Broccoli
  • Tomato
  • Eggplant
  • Celery
  • Zucchini
  • Asparagus
  • Mushrooms
The Recipe
Low Carb Garlic Mashed Cauliflower

Low Carb Garlic Mashed Cauliflower

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  • 1 U cauliflower, chopped into small florets
  • 4 cups vegetable broth
  • 1/4 cup of Parmesan cheese
  • 2 tbsp skim milk
  • 2 U cloves garlic
  • Salt and pepper to taste

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Bring the broth to a boil and add the cauliflower florets and garlic. Boil for about 7 minutes or until cauliflower is soft and cooked through.


Drain the cauliflower and reserve 1/2 cup of the broth. Add the cauliflower and garlic to a blender with Parmesan cheese, half and half, 1/2 cup broth, salt, and pepper. Blend to desired consistency. Enjoy!

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Nutritional Facts
Serving Size: 3/4 cup (456g)
Amount Per Serving
Calories 81
Calories from Fat 21
% Daily Value *
Total Fat 2g
Saturated Fat 1g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 5mg
Sodium 1102mg
Total Carbohydrate 11g
Dietary Fiber 3g
Sugars 5g
Protein 6g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Low Carb Garlic Mashed Cauliflower
† SmartPoints™ calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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