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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

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 173kcal
Author Samantha Buckner


  • 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


  • 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.
  • 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.
  • 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.
  • 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.
  • If the cauliflower has grown cold, simply toss into the oven at 350 degrees F for 8-10 minutes.
  • Serve immediately. Garnish with chives, butter, and/or freshly chopped parsley.


SEASON TO TASTE! 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! :-)
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! 😉


Serving: 1serving | Calories: 173kcal | Carbohydrates: 11g | Protein: 7g | Fat: 12g | Saturated Fat: 7g | Cholesterol: 29mg | Sodium: 372mg | Potassium: 632mg | Fiber: 3g | Sugar: 4g | Vitamin A: 395IU | Vitamin C: 95.1mg | Calcium: 124mg | Iron: 1.1mg