The Best Cauliflower Mash Recipe

The Best Cauliflower Mash Recipe

This is the best cauliflower mash recipe, ever! It’s only 43 calories per serving, making mashed cauliflower has never been easier, lower in calories, or more delicious.

This mashed garlic cauliflower recipe can be made with a potato masher, or a food processor. Directions for both can be found in the printable recipe card below.

The Best Cauliflower Mash Recipe

Now you can make easy cauliflower mashed potatoes in just 15 minutes, and you can enjoy a full cup for only 43 calories!

This article for cauliflower mash potatoes will supply you with everything you need to make mashed cauliflower keto recipes. From a shopping list, to a printable recipe card, even a nutrition label is included.

The best cauliflower mash recipe in this article is only 43 calories per cup!

The Best Cauliflower Mash Recipe

Our low calorie, garlic mashed cauliflower recipes can be made in a flash. Making the smashed cauliflower recipe perfect for weeknights, holidays, or anytime you have a craving.

This article, will teach you how to make cauliflower mashed potatoes easily, low in calories, and completely delicious!

The Best Cauliflower Mash Recipe

This article for the best cauliflower mashed potatoes will supply you with everything you need to make mash garlic cauliflower recipes.

From a printable recipe card, to a shopping list, even a nutrition guide for mashed cauliflower recipes, you’ll find everything below.

What You’ll Find in this Article:

  • Cauliflower Mash Ingredients (shopping list!)
  • How to Make Cauliflower Mashed Potatoes
  • The Best Cauliflower Mash Recipe (recipe card!)
  • Nutrition and Calories in Cauliflower Mash

Cauliflower mashed potato recipes have become more and more popular as people are looking to replace starchy potatoes, with keto friendly cauliflower.

Below you will learn how to make mashed cauliflower potatoes, also known as keto mashed cauliflower.

Up Next, you will find all the ingredients you need to make the best mashed cauliflower recipes.

Cauliflower Mash Ingredients

This recipe for the best cauliflower mash recipe only calls for a few ingredients. Making it easy, and inexpensive.

In this section, you will find a shopping list for mashed cauliflower potatoes. I recommend taking a screenshot on your phone, so that you have it handy the next time you go to the store.

The Best Cauliflower Mash Recipe

Here you will find a shopping list for rice cauliflower mashed potatoes. If you were looking for measurements, see the printable recipe card below.

There, you can double or triple recipes with mashed cauliflower, with a click of a button. It does the math for you!!

Shopping List for Mashed Cauliflower:

  • Cauliflower 
  • Salt 
  • Garlic
  • Butter or olive oil
  • Pepper

Now that you have all of your ingredients for mashed potatoes cauliflower recipe… We can move onto how to make cauliflower mash.

Up Next… How to make mashed cauliflower with a potato masher, or a food processor.

How to Make Cauliflower Mashed Potatoes

Making cauliflower mash recipes is extremely easy, you have two different ways to make this cauli mash… With a hand held potato masher, or with a high powered food processor.

We made this cauliflower mashed potatoes recipe extra easy. By giving you directions to use whatever equipment you already have in your kitchen.

The Best Cauliflower Mash Recipe

If you scroll below, to the best cauliflower mash recipe guide, you’ll find the directions, measurements, nutrition, and more.

Be sure to check out this shareable recipe card for more tips and tricks to make the best cauliflower mash recipe.

How to Make Cauliflower Mashed Potatoes

  1. Bring a large pot of water to a boil over high heat.
  2. Add cauliflower, salt and garlic, and cook until very tender, about 10-15 minutes.
  3. Use a coffee cup to scoop out and reserve about 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor.
  4. Blend or mash (see below).

Food Processor Method:

  • Add the cauliflower (including the garlic clove) butter or oil and reserved water, 1 tablespoon at a time, and purée until smooth. Season with salt and pepper and serve.

Potato Masher Method:

  • Add the cauliflower (including the garlic clove) butter or oil and reserved water, 1 tablespoon at a time, and mash cauliflower with a potato masher until smooth. Season with salt and pepper and serve.

In the section below, you’ll learn how to make cauliflower rice mashed potatoes, find all of the measurements, and more. Plus, you can email it to your foodie friends, or pin it to your Pinterest boards.

Up Next, a guide to make cauliflower mashed potatoes keto…

The Best Cauliflower Mash Recipe

This recipe for mashed cauliflower can be made in just 15 minutes. It’s only 43 calories per cup, which means you can have seconds, or even thirds!

Be sure to see the nutritional guide below, and our low calorie gravy recipe. It goes perfectly with the best cauliflower mash recipe.

The Best Cauliflower Mash Recipe

The Best Cauliflower Mash Recipe

Lose Weight By Eating
This easy recipe for cauliflower mash is a great way to cut calories, and add more vegetables to your diet.
Hands-down, the best cauliflower mash recipe you'll try, this mashed garlic cauliflower is delicious, and creamy! You can make it vegan by swapping the butter for olive oil.
5 from 2 votes
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Side Dish
Cuisine American
Servings 4 servings
Calories 43 kcal

Equipment

  • Food processor or potato masher

Ingredients
  

  • 1 head cauliflower quartered
  • 1 teaspoon salt plus more to season
  • 1 garlic clove
  • 1 tablespoon butter or olive oil
  • Pepper to taste

Instructions
 

  • Bring a large pot of water to a boil over high heat.
  • Add cauliflower, salt and garlic, and cook until very tender, about 10-15 minutes.
  • Use a coffee cup to scoop out and reserve about 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor.

Food Processor Method:

  • Add the cauliflower (including the garlic clove) butter or oil and reserved water, 1 tablespoon at a time, and purée until smooth. Season with salt and pepper and serve.

Potato Masher Method:

  • Add the cauliflower (including the garlic clove) butter or oil and reserved water, 1 tablespoon at a time, and mash cauliflower with a potato masher until smooth. Season with salt and pepper and serve.

Notes

Nutrition

Serving: 1cupCalories: 43kcalCarbohydrates: 3.8gProtein: 1.4gFat: 3gSaturated Fat: 1.8gCholesterol: 8mgSodium: 40mgPotassium: 205mgFiber: 1.7gSugar: 1.6gCalcium: 17mgIron: 0mg
Keyword keto, Side Dish, vegan
Tried this recipe?Let us know how it was!
How to Make Homemade Gravy Recipes (Turkey and Chicken)
This homemade gravy recipe is easy and fast. It makes the most amazing gravy, and you can choose to use the drippings for the turkey/chicken or not.
Either way it's the best gravy recipe you've ever made.
Learn how to make homemade gravy recipes for turkey and chicken in this easy to follow, low calorie recipe.
Check out this recipe
How to Make Homemade Gravy Recipes (Turkey and Chicken)

Up next you’ll find all of the nutritional, and calorie information for cauliflower mash recipes.

Nutrition and Calories in Cauliflower Mash

Not all mashed cauliflower recipes are made the same, if you are looking for a low calorie version… Be sure to see the recipe card above.

We made these mashed garlic cauliflower recipes as easy as possible, and it’s low in calories as possible. You could shave a few more calories off, and skip the oil or the butter.

However we have found this is the perfect balance to make a delicious mashed cauliflower recipe as low as possible, without sacrificing flavor.

Nutrition and Calories in Cauliflower Mash

What to Read Next:

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The Best Cauliflower Mash Recipe

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