How to Make Creamy Tasty Cauliflower Mash

How to Make Creamy Tasty Mashed Cauliflower
How to Make Creamy Tasty Mashed Cauliflower

Jump To Healthy Eating Recipes : Breakfast | Dinner | Salad | Snack | Smoothies | Lunch | Low Fat | Quick Bites | Vegetarian | Vegan | Sauces | Kids Recipes | Desserts | PancakesPizza | Salad Dressings |  Sandwiches | Vegetable Salads | Energy Bars | Ice Cream | Coffee

This creamy cauliflower mash is a perfect low-carb substitute for mashed potatoes. Here, we mash simple cauliflower and mix it with garlic, buttermilk, and a little butter to create a flavorful side dish that’s about 1/4 the calories of regular mashed potatoes. If you want, change it up by adding low-fat cheese or chopped fresh herbs. 


  • 8 cups bite-size cauliflower florets (about 1 head)
  • 4 cloves garlic, crushed and peeled
  • ⅓ cup nonfat buttermilk (see Tip)
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 teaspoon butter
  • ½ teaspoon salt
  • Freshly ground pepper to taste
  • Snipped fresh chives for garnish


  • Step 1 Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
  • Step 2 Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.


Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon of lemon juice or vinegar with 1 cup milk.

Nutrition Facts

Serving Size: 3/4 Cup Per Serving: 107 calories; protein 4.5g; carbohydrates 10.1g; dietary fiber 4.3g; sugars 4.8g; fat 6.5g; saturated fat 1.4g; cholesterol 2.9mg; vitamin a iu 53.5IU; vitamin c 86.9mg; folate 85.5mcg; calcium 41.2mg; iron 0.7mg; magnesium 18.4mg; potassium 294mg; sodium 338.8mg; thiamin 0.1mg. Exchanges: 

2 Vegetable, 1 1/2 Fat