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Low-Carb Cauliflower Mash Recipe

Posted on 11/13/2023

in Recipes & Menu Inspiration

by Green Paper Products

Homemade mashed cauliflower with butter and parsley close-up on a plate. Horizontal top view

Low-Carb Cauliflower Mash

Discover the delight of our Creamy Mashed Cauliflower, a wholesome and low-carb twist on the classic mashed potatoes. This velvety dish boasts the natural goodness of cauliflower, enhanced with aromatic herbs and garlic. It's a creamy, flavorful alternative that not only satisfies your comfort food cravings but also supports your low-carb lifestyle. Prepare to savor the essence of comfort with every spoonful.


  • 1 large head of cauliflower, cut into florets

  • 2 cloves garlic, minced

  • 2 tablespoons olive oil or dairy-free butter

  • 1/4 cup unsweetened almond milk (or any dairy-free milk)

  • 2 tablespoons fresh parsley, chopped

  • Salt and black pepper, to taste


1. Steam the Cauliflower:

  • Place the cauliflower florets in a steamer basket over a pot of boiling water. Cover and steam for about 10-15 minutes, or until the cauliflower is tender and easily pierced with a fork.

2. Drain and Dry:

  • Remove the steamed cauliflower from the steamer and allow it to drain thoroughly. Pat it dry with a paper towel to remove excess moisture.

3. Blend the Cauliflower:

  • Transfer the steamed and dried cauliflower to a food processor. Add minced garlic, olive oil (or dairy-free butter), almond milk, chopped parsley, salt, and black pepper.

4. Blend Until Smooth:

  • Process the mixture until it becomes smooth and creamy, similar to the consistency of traditional mashed potatoes. You may need to stop and scrape down the sides of the food processor bowl as needed.

5. Adjust Seasoning:

  • Taste the mashed cauliflower and adjust the seasoning with more salt and pepper if needed.

6. Serve:

  • Transfer the creamy mashed cauliflower to a serving dish. Garnish with additional chopped parsley if desired.

Enjoy your Creamy Mashed Cauliflower as a satisfying and low-carb alternative to mashed potatoes. It's a flavorful side dish that pairs well with a variety of main courses.

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