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    Fluffy Parmesan Mashed Cauliflower

    August 1, 2019 by Denise Bustard 30 Comments

    Home / Recipes / Sides / Fluffy Parmesan Mashed Cauliflower

    Jump to Recipe Jump to Video

    Fluffy, garlicky, parmesan mashed cauliflower is a lower carb alternative to mashed potatoes that might just be better than the original.

    Mashed cauliflower. Can we get it a new name, because this...this is the kind of thing I dream about at night 🤩.

    close up shot of mashed cauliflower in bowl with melted butter

    This post was originally published September 2014, and was updated July 2019 with recipe tweaks, updated photos and a video.

    I love revisiting old favorites, and this is one of the best! Over the years, I've found new methods to get these cauliflower mashed potatoes even fluffier...even creamier...and it was time to share with you!

    Mashed cauliflower is super simple to make, and with the right ingredients, can rival mashed potatoes.

    Whether you serve this at your holiday feast, or a weeknight dinner, it's easy, lighter, and all-round delicious!

    Don't forget to pin this post to save it for later!

    Reasons you'll love this mashed cauliflower recipe

    • it has only 5 simple ingredients
    • it is creamy, garlicky, and cheesy
    • it's lower in carbs and calories than traditional mashed potatoes

    Recipe video

    Watch the video below to see exactly how I prepped these cauliflower mashed potatoes. It’s so easy! You can find more of my recipe videos on my YouTube channel, or on Facebook.

    collage image showing how to make mashed cauliflower

    Step by step directions

    First, gather your ingredients. You will need:

    • 1 head of cauliflower, cut into florets
    • ½ cup parmesan cheese (fresh is best)
    • ½ cup plain greek yogurt
    • ½ teaspoon salt
    • 1 teaspoon garlic powder

    Now, let's get cooking!

    1. simmer- cauliflower florets until tender- roughly 12 minutes
    2. drain- thoroughly! If you want thick, creamy potatoes, give them a few minutes in a colander to drain.
    3. process- a food processor is necessary for silky smooth mashed cauliflower. You can use a masher but they will be chunkier. A blender might work but would have to be a good one (aka: not mine)
    4. add the goodies- we are adding greek yogurt (for nice, thick cauliflower mashed potatoes), fresh parmesan cheese, garlic powder and salt. Simple but effective. Process again.

    Top with butter...chives...maybe some bacon if you're feeling crazy.

    overhead view of cauliflower mashed potatoes in food processor

    Do I really need a food processor for cauliflower mashed potatoes? It really depends on how fluffy/creamy/smooth you want your cauliflower mash. The immersion blender and potato masher worked *fine* but they were not smooth and fluffy.

    Can I make this recipe vegan? My friend Lindsay at Cotter Crunch has the coolest way to make mashed potatoes fluffy without any dairy- white beans! Check out her recipe here. It may work for these cauliflower mashed potatoes but Ihave not tried.

    Can I make this in the Instant Pot? Yes! Find directions for the Instant Pot Mashed Cauliflower here.

    overhead view of mashed cauliflower recipe in bowl with melting butter

    What to serve with cauliflower mashed potatoes

    This is a great versatile recipe that goes well with many main course and side dishes. Here's how I serve mine!

    • Chicken- it goes well with this Perfect Baked Chicken Breast, though this summer it's all about the Perfect Grilled Chicken Breast
    • Salmon- we can't get enough of this Balsamic Salmon Marinade
    • Side salad- our Staple Kale Salad is on repeat again

    Tips for the perfect cauliflower mash

    • simmer cauliflower until soft (not al dente)
    • this is my favorite food processor
    • looking for more cauliflower recipes? Check out this Parmesan Roasted Cauliflower, this Easy Grilled Cauliflower and these 7 Cauliflower Rice Recipes
    close up shot of fluffy parmesan mashed cauliflower with butter on top in black bowl
    Print Recipe
    5 from 2 votes

    Garlic & Parmesan Mashed Cauliflower (Stove Top)

    Course: Side Dish
    Cuisine: American
    Calories: 102kcal
    Author: Denise Bustard
    Servings: 4
    This garlic and parmesan mashed cauliflower is a low calorie, low carb, healthy substitute for mashed potatoes.  Smooth and delicious, perfect as a Thanksgiving side dish!
    Prep Time15 mins
    Cook Time15 mins

    Ingredients

    • 1 head cauliflower (roughly 7 cups; cut into florets)
    • ½ cup Parmesan cheese (freshly grated)
    • ½ cup Greek yogurt (plain)
    • ½ teaspoon salt
    • 1 teaspoon garlic powder

    Instructions

    • Bring a large pot of water to boil.
    • Simmer cauliflower for 10-15 minutes, until soft (time depends on the size of cauliflower pieces).
    • Drain cauliflower and allow to sit in the colander for 1-2 minutes.
    • Transfer the cauliflower to a 7-cup capacity food processor and add the parmesan cheese, greek yogurt, salt and garlic powder.
    • Process for 1-2 minutes, until creamy and smooth.
    • Serve with butter and extra parmesan cheese if desired.

    Storage

    • Store in an air tight container for up to 1 week.

    Nutrition

    Serving: 1/4 batch | Calories: 102kcal | Carbohydrates: 9g | Protein: 10g | Fat: 4g | Saturated Fat: 2g | Cholesterol: 10mg | Sodium: 544mg | Potassium: 486mg | Fiber: 3g | Sugar: 4g | Vitamin A: 100IU | Vitamin C: 69.3mg | Calcium: 207mg | Iron: 0.7mg
    Tried this Recipe? Pin it for Later!Mention @SweetPeaSaffron or tag #sweetpeasandsaffron

    About Denise Bustard

    Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more. read more

    Previous Post: « Honey Lime Air Fryer Shrimp
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    Comments

    1. Amanda

      August 23, 2019 at 6:27 pm

      Will this work using a blender instead of a food processor ?

      Reply
      • Denise

        August 29, 2019 at 11:16 am

        Hi Amanda! I think that would work if you have a good blender like a Vitamix. Would you let me know if you give it a try?

        Reply
    2. Suzanne

      April 16, 2019 at 5:33 pm

      Do you prefer the Instant Pot or slow cooker version? Do you see much of a difference?

      Reply
      • Denise

        April 18, 2019 at 8:23 pm

        I would say the Instant Pot because it was faster. No difference in flavor, just in cook time!

        Reply
    3. Danielle

      January 02, 2019 at 11:58 pm

      5 stars
      So good and so easy to make (I did use precut cauliflower in a bag). I made this with the mini meatloafs and I can’t believe I haven’t tried mashed cauliflower before! Creamy, garlicky and a bit of tangy from the cheese. delicious ? lol. This will be a go to side dish all. Of. The. Time.

      Reply
      • Denise

        January 04, 2019 at 4:43 pm

        I'm so glad you enjoyed it, Danielle! THank you so much for taking the time to leave a review 🙂

        Reply
        • Phyllis

          January 23, 2019 at 7:01 am

          Hi There can it be frozen?

          Reply
          • Denise

            January 30, 2019 at 1:08 pm

            I haven't tried but I think it would work!

            Reply
    4. Julie A

      April 30, 2018 at 3:49 pm

      Made this tonight and it was jaw-droppingly good. The whole family loved it. I only wish I'd made a double batch! Thanks!

      Reply
      • Denise

        May 01, 2018 at 8:09 pm

        So happy to hear you enjoyed it, Julie! Thank you so much for taking the time to leave such a nice review <3

        Reply
    5. ChrisWebAdmin

      November 01, 2017 at 7:55 am

      I think there is an error on these recipes. How can the total time for both be 1.25? It should be more like 20 minutes for the stovetop version and 4.25 for the slow cooker.

      Reply
      • Denise

        November 09, 2017 at 3:08 pm

        Yes, that's strange! Let me see if I can change that 🙂

        Reply
    6. Kelly - Life Made Sweeter

      October 05, 2014 at 7:22 am

      I am loving all these Thanksgiving dishes you are sharing! Loved cauliflower mashed potatoes and yours looks perfect! So yummy and creamy but I would still like to keep my Thanksgiving pants on for that gorgeous pie of yours 🙂

      Reply
    7. Isadora @ She Likes Food

      October 02, 2014 at 10:15 pm

      Haha, I always loved the Thanksgiving episodes on Friends and that one was one of my favorites! I have been known to change into my Thanksgiving pants mid meal just so I can fit a few more bites in! I've never made cauliflower mashed potatoes before, but I think it is about time! If it is made out of cauliflower that means I can eat the whole pot, right?!

      Reply
    8. Jess @ Flying on Jess Fuel

      October 02, 2014 at 11:02 am

      Oh, yummy!!! I love cauliflower, so I would not even miss the potatoes. Sounds delish!

      Reply
    9. Denise

      October 01, 2014 at 8:14 pm

      Ha ha, you just fooled me with your pinto bean apple pie bars! I tried fauxfredo awhile back and it was good! Can't remember which recipe I used though. Thanks, Mary Frances 🙂

      Reply
    10. Denise

      October 01, 2014 at 8:06 pm

      Thanks, Arpita 🙂

      Reply
    11. [email protected]

      October 01, 2014 at 7:33 am

      Oh my gosh. My mom was literally JUST telling me that I should try my hand at making cauli mashed potatoes and now you go and post this GORGEOUS stuff. Um, yes this is going to be my dinner tonight and possibly even breakfast the next day---this looks SO good, Denise! Pinned. 🙂

      Reply
      • Denise

        October 01, 2014 at 8:09 pm

        Well thank-you, Sarah! Hope you like it!

        Reply
    12. Medha @ Whisk & Shout

      September 30, 2014 at 8:11 pm

      It has been a long time since I've had potatoes. And that's all because of cauliflower! Yay for Thanksgiving mode! The moment the weather gets chilly I'm ready to sing Christmas carols... the holiday season is the best 🙂

      Reply
      • Denise

        October 01, 2014 at 8:05 pm

        Crazy how cauliflower is such a great potato substitute, right? I never would have though it looking at it in raw form. Thanks, Medha 🙂

        Reply
    13. geraldine | Green Valley Kitchen

      September 30, 2014 at 12:31 pm

      Love these, Denise! Pinning to add to my Thanksgiving recipe files. I usually make a potato gratin at Thanksgiving and don't want to make too many potato dishes so leave out the mashed potatoes - but this is the perfect substitution. Love the addition of parmesan and garlic as well.

      Reply
      • Denise

        September 30, 2014 at 8:03 pm

        Thanks, Geraldine! That potato gratin sounds amazing!

        Reply
    14. katie

      September 30, 2014 at 8:04 am

      5 stars
      These mashed "potatoes" look great!! I've always wanted to experiment with cauliflower, I've seen so many yummy cauliflower sauces but this tops them all! Pinning , I need to try this asap..

      Reply
      • Denise

        September 30, 2014 at 8:02 pm

        Cauliflower is so versatile, isn't it? Hope you like it!

        Reply
    15. Jocelyn (Grandbaby cakes)

      September 30, 2014 at 7:46 am

      This looks so delicious just like regular mashed potatoes but lighter which is always nice!

      Reply
      • Denise

        September 30, 2014 at 8:01 pm

        Thanks, Jocelyn!

        Reply
    16. Gayle @ Pumpkin 'N Spice

      September 30, 2014 at 6:55 am

      You're definitely getting me into Thanksgiving mode with all of your delicious recipes, Denise! And I always feel like Joey on Thanksgiving, too...break out the fat pants! These cauliflower potatoes look amazing! I've been wanting to try this for so long and I'm just loving this recipe. Garlic and parmesan sounds so perfect for this dish! Pinned!

      Reply
      • Denise

        September 30, 2014 at 8:00 pm

        Ha, thanks, Gayle! Glad I'm not the only one who needs to break out the big pants 🙂

        Reply

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