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close up shot of fluffy parmesan mashed cauliflower with butter on top in black bowl
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5 from 3 votes

Garlic & Parmesan Mashed Cauliflower (Stove Top)

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 minutes
Cook Time15 minutes
Course: Side Dish
Cuisine: American
Servings: 4
Calories: 102kcal


  • 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


  • 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.


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



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