Garlic Parmesan Mashed Cauliflower

Garlic Parmesan Mashed Cauliflower

Mashed Cauliflower has become very popular over the last decade with the increase spotlight of the Keto Diet. It is a great alternative to mashed potatoes because it is high in fiber, a god source of antioxidants and has much less carbs and calories than traditional mashed potatoes. However, the texture and consistency of mashed potatoes can be hard to replicate but don’t worry, I have a few tips to help you out.

Cooking the Cauliflower

The first step to making Mashed Cauliflower is to cook it. Most recipes will call for you to boil the Cauliflower head but this adds too much water and can make them runny. To ensure your Cauliflower has a thick, potatoes-like consistency, you will want to steam and then back your cauliflower. Steaming the cauliflower for 10 minutes will ensure it is softened and then baking it at 400F for 10 more minutes will allow some of the moisture to evaporate. Once you have steamed and baked your Cauli, you will the pieces between two paper towels and lightly press down to squeeze additional water out of it.


The best way to get the potato-like consistency is to use a processer or a blender. While a mixer can do the job, it doesn’t do the job as well. Assuming you had one large head of Cauliflower, you will want to combine 1/2 cup heavy cream (or substitute), 1-2 garlic cloves, 1/4 cup parmesan, and 1 tsp of salt and pepper. Then put the cover on the processer and process on low to medium speed for 4 minutes.


At this point, you have a pretty good side dish but the last step is what will make your Mashed Cauliflower taste more like traditional Mashed Potatoes. Time to cook the moisture out. This step requires your full attention because you do not want to burn your mash. In a medium to large non-stick pan, pour Mashed Cauli in and stir constantly for 10 minutes. If the bottom starts to stick, turn the heat down a little and continue to stir until the mash has thickened and it is a similar consistency as potatoes.

Garlic Parmesan Mashed Cauliflower


  • 1 Cauliflower Head
  • 1 tsp Salt
  • 1 tsp Pepper
  • ½ cup Heavy Cream
  • 1-2 Garlic Cloves
  • ¼ cup Parmesan Cheese


  • Fill a large pot up with about an inch of water and heat on high. Preheat oven to 400°F.
  • Cut Cauliflower into medium pieces and place in pot. Cover and steam for 10 minutes until soft.
  • Drain Cauliflower and place on lined baking sheet. Place in oven on middle rack for 8-10 minutes.
  • Remove Cauliflower and place on a plate or cutting board that has a paper towel on it. Place another paper towel on top of the Cauliflower and lightly press down to squeeze out additional water.
  • Combine all ingredients in the processer or blender and blend for 4 minutes on low-medium speed.
  • Once combined, transfer to a non-stick frying pan and heat on stove over medium heat. Stir CONSTANTLY for 10 minutes until thickened.
  • Serve and enjoy!


If you like the garlic to be more mild, steam it with the cauliflower or sauté it beforehand. Raw Garlic can be very potent. 

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