Garlic Mashed Cauliflower


Mashed cauliflower

Garlic Mashed Cauliflower-Comfort food in a bowl! A healthy yet delicious alternative to mashed potatoes. Creamy mashed cauliflower is low fat and low carb. Weight Watcher friendly (2 SmartPoints).


Mashed potatoes are comfort in a bowl to me.  I could eat mashed potatoes probably every day, but it really isn’t smart for my waist line.  Whoever thought of replacing cauliflower with potatoes to make mashed “potatoes” is a genius!  I’ve made mashed cauliflower a ton of ways, but the best way I’ve found is without using milk.  That’s right, without milk!  My Garlic Mashed Cauliflower recipe will be sure to satisfy your comfort food craving and it’s only 2 SmartPoints per serving.


I know some of you might be saying “Cauliflower?!”  I know… But cauliflower is so underrated!  Seriously, it tastes just like mashed potatoes and it’s SO MUCH BETTER FOR YOU!  Cauliflower helps with weight loss, improves digestion, and so much more!  There are tons of ways to swamp in cauliflower into recipes and once you read more about how great and healthy cauliflower is for you, you’ll  be using it a lot more!


I really could write a book about how much I LOVE this recipe.  Seriously y’all, this mashed cauliflower recipe is so good that you will NEVER want mashed potatoes again.  I’ve made mashed cauliflower so many times but I was never able to really get the consistency the way I really wanted.  After a few tries, I decided to only use sour cream and butter in the cauliflower and ditched the milk.  It worked!  The consistency was exactly what I was looking for… creamy, but not runny.  Another trick to making the cauliflower perfect is to use either a food processor or blender.  My food processor works great because it has a bowl scrapper included so that you can scrap all the food around the bowl while the blender is blending!  Hand mixers and immersion blenders just don’t work!  Trust me on this!


Garlic Mashed Cauliflower-Comfort food in a bowl! A healthy yet delicious alternative to mashed potatoes. Creamy mashed cauliflower is low fat and low carb. Weight Watcher friendly (2 SmartPoints). www.bitesofflavor


The first time I made this recipe I played a little harmless trick on my husband.  I was making a cajun shrimp recipe (which will be a post coming soon!) served with mashed potatoes.  I didn’t have a ton of Weight Watcher points left to use for the week, so I decided to swamp cauliflower for potatoes.  I served the mashed cauliflower with cajun shrimp to my husband and “forgot” to mention that the side was not mashed potatoes.  So, after his plate was cleaned off after he devoured the meal, I asked him what he thought of the mashed potatoes, he said they were “the best thing he ever had”.  I told him it was CAULIFLOWER, he didn’t believe me, and the rest is history!  I will never be making mashed potatoes again.


Garlic Mashed Cauliflower-Comfort food in a bowl! A healthy yet delicious alternative to mashed potatoes. Creamy mashed cauliflower is low fat and low carb. Weight Watcher friendly (2 SmartPoints).


I hope you enjoy these comforting bites of flavor!


Watch this 60 second video for how to make Garlic Mashed Cauliflower:


For Garlic Mashed Cauliflower, here are my “go-to” kitchen essentials:

Serves 4

Garlic Mashed Cauliflower

2 SmartPoints per serving

10 minPrep Time

25 minCook Time

35 minTotal Time

Save Recipe


  • Head of cauliflower
  • 1 Tablespoon Light Butter (I prefer to use I Can’t Believe It’s Not Butter)
  • 1 Tablespoon Light Sour Cream
  • 2 Cloves Garlic
  • 2 Teaspoons Salt, to taste
  • 2 Teaspoons Pepper, to taste
  • 1 Tablespoon Grated Parmesan Cheese
  • 1 Tablespoon Parsley


  1. Clean cauliflower and cut the center bottom to remove the stem and leaf parts.
  2. Dice cauliflower into chunks and put into a large pot. Fill pot with water to cover the cauliflower.
  3. Top with fresh cracked salt and pepper.
  4. Cover pot with lid and boil cauliflower for about 25 minutes until tender.
  5. Drain in a colander.
  6. Add cauliflower, light butter, light sour cream, garlic, salt and pepper to a food processor (or blender).
  7. Mix until all ingredients are combined and cauliflower is a creamy texture.
  8. Top with Parmesan cheese and garnish with parsley.


I prefer to use add fresh garlic to the cauliflower. If you do not like the taste of fresh garlic, you can saute the minced garlic for a minute in a skillet with 1 teaspoon olive oil then add to the cauliflower in step 6.


Nutrition Facts
Serving Size 1 Cup
Servings Per Container 4

Amount Per Serving
Calories 58 Calories from Fat 18.9
% Daily Value*
Total Fat 2.1g 3%
Saturated Fat 1.2g 6%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 8.1g 3%
Dietary Fiber 3.6g 14%
Sugars 3.7g
Protein 5.8g 12%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.



    • Great question Ann-Marie! Yes, you can definitely use a blender for this recipe. I wouldn’t recommend using a hand mixer though. The hand mixer doesn’t break down the cauliflower that well. A blender totally will!!

      Thanks for commenting and I hope you enjoy the recipe!

  1. Welcome to Yum Goggle! We are following you on all your social media and hope you will follow us back. We will try our best to tag you each time we promote your posts. Kelli at YG!

  2. I made this tonight, the consistency was perfect as you said!! However there’s one step I should have done (I also did not see it in the recipe). COOK the garlic before putting in food processor with all ingredients. If not you will have extremely strong (pungent) taste of raw garlic in your dish. I’m DEFINITELY making this again with the modification!

    • Great point Chris! I tend to like a garlicy flavor so I’ve always used raw garlic, but it can be overpowering. I’m glad you made it and liked the consistency! Thank you for commenting!

    • Yes, you can definitely use a hand mixer. I would recommend letting the cauliflower boil for a little bit longer just so it is super soft when blending using a hand mixer. Thank you for commenting Karol!

  3. I love potatoes so much that I would be insulted if someone replaced them with cauliflower. HOWEVER, I was so shocked to see just how good these looked and the way you describe your love for them made me think that I could do without the potatoes. Now that’s crazy!!!! You seriously won me over with this recipe, nice job!!!

    Danielle | <3

    • WOW! I’m so happy to hear this!!!! I am telling you that these taste just as good and you won’t feel guilty for eating more than one serving…. which is what happens every time I make these. I hope you try this recipe out soon 🙂 Thanks so much for commenting Danielle!

  4. I absolutely love potatoes and I know they are not the healthiest choice! I’ll definitely be trying this as we always have cauliflower at home! Thank you for sharing x

  5. Omg!!!!! These are totally the bomb…. one thing if you LOVE lots of garlic then use 2 cloves, next time I will start with half a clove…. but I couldn’t believe how they smelled like mashed taters ?… This IS a MUST try!!!

    • Great question! I usually reheat them in the microwave or oven. Transfer to an oven safe dish. For microwave, just heat on 50% power for 2-4 minutes until they are warm. For the oven, cover the dish and cook on 300 degrees for 10 minutes. Thanks Jessica!

    • Sometimes I use fat free plain Greek yogurt and get the same result as if I would have used sour cream. I haven’t made this recipe sour cream/Greek yogurt, but I’m sure it would be ok! The sour cream/Greek yogurt adds a bit of creaminess to the dish. Let me know how it turns out Jori!

    • I love adding sour cream to this and to mashed potatoes! You can totally use this for Shepherd’s Pie. In fact, I have a recipe for Mashed Cauliflower Shepherd’s Pie!

  6. When we were kids my mom will try endless times to get us to eat cauliflower but to no avail. Now I love cauliflower and your recipe looks simple and delicious. Thanks for sharing!

  7. I’m a big fan of anything “cauliflower.” This cauliflower mash recipe looks delicious. I’m adding it to my “to-make” list.

  8. This is brilliant idea! We love cauliflower but never crossed my mind I could use it instead of old, good mashed potatoes. I think I will try this trick on my husband as well as we all need to loose some weight before summer.
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