Garlic Parmesan Mashed Cauliflower

Garlic Parmesan Mashed Cauliflower – the perfect low-carb, healthier version of the mashed potatoes we all know and love. My husband tried this recipe and exclaimed he couldn’t even tell it was cauliflower and not potatoes!

Ditch the traditional mashed potatoes for this lightened up version. I promise this is the best Mashed Cauliflower you will try!

Garlic Parmesan Mashed Cauliflower - an easy, low-carb, healthier version of the traditional buttery, herb-filled mashed potatoes we all know and love! You won't even be able to taste the difference. #lowcarb #mashedcauliflower #cauliflowerpotatoes #healthy #sidedish | https://withpeanutbutterontop.com

GARLIC PARMESAN MASHED CAULIFLOWER

Switch up the starchy, carb-loaded mashed potatoes for this healthier Garlic Parmesan Mashed Cauliflower version! I promise you won’t miss the original! At least not too much! Nothing can ever, truly replace the ‘real deal’ for foods, but it is nice to have healthier options at hand. Which is why I am such a big fan of the versatility of cauliflower!

You can use cauliflower to make Mini Cauliflower Pepperoni PizzasEasy Cauliflower Broccoli Egg Fried Rice, or even sauces, like this Creamy Cauliflower Alfredo Sauce! The possibilities, I find, are endless. Deliciously endless.

TRICKS OF THE TRADE

You have to learn how to manipulate things in order for it to taste entirely different than what it normally tastes like. Which means you need to doctor up the mashed cauliflower with cream cheese, greek yogurt, seasonings, and butter.

  1. You can steam or boil the cauliflower. Either will work.
  2. Once they are fork-tender, allow them to drain and sit to release some of the moisture.
  3. Drain them well. Place them over a few paper towels and allow the paper towels to soak up some of the moisture. You don’t want runny cauliflower.
  4. Process, process, process! (see the ‘Tools Used’ section below for my favorite food processor)
  5. Add in all the ingredients that will transform the cauliflower into ‘faux-tatoes’: greek yogurt, cream cheese, butter, etc.

Garlic Parmesan Mashed Cauliflower - an easy, low-carb, healthier version of the traditional buttery, herb-filled mashed potatoes we all know and love! You won't even be able to taste the difference. #lowcarb #mashedcauliflower #cauliflowerpotatoes #healthy #sidedish | https://withpeanutbutterontop.com

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PRODUCTS USED TO MAKE THIS SIDE DISH

  • Hamilton Beach 12-Cup Stack and Snap Food Processor – this processor works like a charm! This is my second Hamilton Beach Food Processor, but only because I busted my last one. So I’m fully confident had my first one not seen its demise at my klutzy hands – I would still have it 8 years in.

MORE DELICIOUS SIDE DISHES TO TRY

  1. Cheesy Broccoli Ham Casserole – no canned soups or mayo present! Broccoli and ham tossed in a homemade, creamy cheddar cheese sauce that is topped with a crispy, buttery, parmesan cracker topping. Your kids will love this recipe! Even the little kid in you! ๐Ÿ˜‰
  2. Creamy Garlic Butter Loaded Mashed Cauliflower – same recipe, but like a loaded baked potato!
  3. Super Crispy Garlic Parmesan Potato Bites – my favorite side dish to date! SUPER crispy and delicious potato bites that are easy to make, kid-friendly, and guaranteed to wow your family.
  4. Cucumber Avocado Corn Salad – a lighter, low-carb, vegetable filled salad that is the perfect side dish to grilled chicken or salmon.
  5. Garlic and Lime Cauliflower Rice – super simple and very flavorful cauliflower rice side dish. Replace traditional rice with cauliflower rice for a healthier, lower-carb option.

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Garlic Parmesan Mashed Cauliflower - an easy, low-carb, healthier version of the traditional buttery, herb-filled mashed potatoes we all know and love! You won't even be able to taste the difference. #lowcarb #mashedcauliflower #cauliflowerpotatoes #healthy #sidedish | https://withpeanutbutterontop.com
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Garlic Parmesan Mashed Cauliflower

This healthier, lower-carb version of "potatoes" comes together in 25 minutes or less! Easy to make, full of flavor, and an amazing replacement for traditional mashed potatoes.

Course Side Dish
Cuisine American
Keyword Cauliflower, Cauliflower Mash, Low-Carb, Side Dish
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6 servings
Calories 173 kcal
Author Samantha Buckner

Ingredients

  • 2 medium cauliflower, cut into small florets
  • 1/4 cup 2% plain greek yogurt
  • 6 tbsp cream cheese
  • 1/4 cup yogurt butter, or light butter
  • 1/4 cup parmesan cheese, more or less, to taste
  • 1/2 tsp salt, more or less, to taste
  • 1/4 tsp black pepper, more or less, to taste
  • 1/4 tsp onion powder
  • 4 cloves garlic, minced

Garnishment (optional):

  • yogurt butter
  • chives, or chopped scallions
  • freshly chopped parsley

Instructions

  1. Place a large pot of water over high heat and bring it to a boil. Add the cauliflower florets and allow to cook 8-10 minutes.

  2. When the cauliflower is fork tender, drain it and allow it to rest in the strainer for a moment or two. Transfer to a baking sheet or platter lined with paper towels. Allow the paper towels to soak up as much moisture as they can.

  3. Add the cauliflower to a food processor, or high-powered blender. Add in the greek yogurt, cream cheese, butter, onion powder, garlic, salt and pepper.

  4. Process for 3-5 minutes, making sure to scrape along the sides of the bowl every so often to ensure it processes thoroughly. You may need to process a little longer for it to reach the creamy consistency of potatoes.

  5. If the cauliflower has grown cold, simply toss into the oven at 350 degrees F for 8-10 minutes.

  6. Serve immediately. Garnish with chives, butter, and/or freshly chopped parsley.

Recipe Notes

SEASON TO TASTE!ย As you're processing the cauliflower with the remaining ingredients, add more garlic if you are a garlic-lover. Add more salt or pepper if you like a bit more. Taste test as you go and add to accommodate your taste buds! ๐Ÿ™‚

SALT: Be sure to add more or less to your taste preference. After the cauliflower has been processed into mashed cauliflower - taste test and add extra if needed. Same for black pepper or minced garlic. Some people like less of the three, some like more. Doctor it up to suit your taste buds!

SERVINGS: this recipe is meant as a side dish to serve anywhere between 6-8 people. You can easily cut the recipe in half to serve less. Or have leftovers! ๐Ÿ˜‰

Nutrition Facts
Garlic Parmesan Mashed Cauliflower
Amount Per Serving (1 serving)
Calories 173 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 7g 35%
Cholesterol 29mg 10%
Sodium 372mg 16%
Potassium 632mg 18%
Total Carbohydrates 11g 4%
Dietary Fiber 3g 12%
Sugars 4g
Protein 7g 14%
Vitamin A 7.9%
Vitamin C 115.3%
Calcium 12.4%
Iron 5.9%
* Percent Daily Values are based on a 2000 calorie diet.
Garlic Parmesan Mashed Cauliflower - an easy, low-carb, healthier version of the traditional buttery, herb-filled mashed potatoes we all know and love! You won't even be able to taste the difference. #lowcarb #mashedcauliflower #cauliflowerpotatoes #healthy #sidedish | https://withpeanutbutterontop.com Garlic Parmesan Mashed Cauliflower - an easy, low-carb, healthier version of the traditional buttery, herb-filled mashed potatoes we all know and love! You won't even be able to taste the difference. #lowcarb #mashedcauliflower #cauliflowerpotatoes #healthy #sidedish | https://withpeanutbutterontop.com
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