Garlic Mashed Cauliflower | Low-Carb

Low-Carb Garlic Mashed Cauliflower

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Garlic Mashed Cauliflower - Low-Carb - garlic mashed cauliflower ready to serve #vegetarian #low-carb |

I absolutely love mashed veg when it’s done right. And that’s the key thing here – when it’s done right.

If you don’t like mashed veg, whether it’s garlic mashed cauliflower or something completely different, there’s a very good chance you haven’t had the good stuff before.

Amazingly, mashed cauliflower is incredibly easy to get wrong.

An overcook here, a slip of the wrong herb there, and you’ve suddenly got a pale, watery, flavourless mess on your hands. But that’s not going to happen to you. Oh no.

Follow a few simple steps and you’ll end up with the greatest cauliflower mash the world has ever seen. It’s not rocket science, but it is damn tasty.

Naturally, garlic mashed cauliflower is vegetarian, and if you wish to make it vegan, just swap out the butter in the recipe below for olive oil.

Garlic Mashed Cauliflower - Low-Carb - garlic mashed cauliflower ingredients #vegan #side |

Garlic Mashed Cauliflower – sounds a bit healthy

Absolutely. This really is one nutritious son of a brassica. Cruciferous vegetables in general are awesome sources of all types of nutrients, and are strongly linked with reducing chances of various forms of cancer, cardiovascular disease and digestive tract problems.

Garlic Mashed Cauliflower - Low-Carb - fry the garlic in half the butter for 3-4 minutes #butter #garlic |

If you’re watching your figure, then cauliflower mash is an excellent alternative to mashed potatoes.

Weighing in at less than ¼ of the calories, changing your ‘taters for cauliflower will give you a little more wiggle room if you are keeping an eye on your calorie intake.

Cauliflowers themselves are also excellent sources of vitamin C, which brings a host of health benefits – not least brain health and collagen production (critical for our bones and skin).

Garlic Mashed Cauliflower - Low-Carb - add all ingredients into the bowl #Christmas #nutmeg |
Garlic Mashed Cauliflower - Low-Carb - give it a quick blend with a hand blender #holidays #mustard |
Garlic Mashed Cauliflower - Low-Carb - blend until it becomes smooth #holidays #Christmas |

Vitamin C has another added benefit too – it helps us to absorb iron more easily.

Iron, particularly from plants, is quite difficult for the body to absorb, so we need to give ourselves the best possible chance to do so.

By eating iron-rich foods at the same time as cauliflower your body can utilise it more easily. Some good vegetarian examples would be beans and legumes, nuts and seeds, soy, tempeh, spinach, kale, potatoes and mushrooms.

Cauliflower itself also provides a small amount of iron – a double bonus.

If eating more healthily in a vegetarian manner is important to you but you’re not quite sure where to start, do make sure you check out the to give yourself the best chance at succeeding.

Garlic Mashed Cauliflower - Low-Carb - garlic mashed cauliflower ready to eat #mashed #cauliflower |
Garlic Mashed Cauliflower - Low-Carb - garlic mashed cauliflower ready to serve #vegetarian #low-carb |
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5 from 3 votes

Garlic Mashed Cauliflower

Incredibly tasty yet still low carb, this spin on the classic is the best mashed cauliflower we’ve ever tasted. It’s easy to make vegan too.
Course Side
Cuisine American, British, Christmas, German, holidays
Time 20 minutes
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2
Calories 258kcal



  • Cut the cauliflower into roughly equal chunks.
  • Steam for 8-10 mins (it’s finished when you can easily pierce with a knife). You can boil the cauliflower if you don’t have a steamer, too. It’ll take a few minutes longer. Test with a knife as before.
  • While it’s steaming (or boiling) , chop the garlic and put half the butter in a frying pan along with the garlic and fry for 3-4 mins. Then turn the heat off but let the pan sit there.
  • When the cauliflower is ready put it into a suitable bowl and add the garlic and butter infusion, the rest of the butter, the nutmeg, the mustard and the salt. Give it a quick blend with a hand blender. Done!


If you still fancy some mashed potato, we’ve got a lovely vegan recipe over here. For more holiday or Christmas recipes, check out these winners!


Nutrition Facts
Garlic Mashed Cauliflower
Amount Per Serving
Calories 258 Calories from Fat 214
% Daily Value*
Fat 23.8g37%
Saturated Fat 14.9g93%
Cholesterol 61mg20%
Sodium 846mg37%
Potassium 477mg14%
Carbohydrates 10.4g3%
Fiber 4.1g17%
Sugar 3.9g4%
Protein 3.8g8%
Calcium 40mg4%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.
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About Dave

From the UK to Germany with many stops along the way. Food without meat is the best type of food. And I plan to share it!


  1. 5 stars
    thank you guys for sharing, my daughter and i started a no meat eating diet on January 1st but we are kind of burnout at this point, we want to continue ,eating vegetarian but the question is how do i put a balanced diet together,
    so i think we will join you guys on feb 1st

    • Sounds perfect, Pamela! We’ll do exactly that – show you how tasty and stressless a balanced veggie diet can be. I’ve honestly never looked back since I stopped eating meat – definitely thanks to Hauke and Kat too, and we’ll share everything we’ve learned in the process 🙂

  2. 5 stars
    I tried this recipe tonight and my husband and I both enjoyed it. The flavor was good and it is a healthier choice. Make it with sauted portobella mushrooms with onions and garlic sprinkled with parmesan and romano cheese. Quick, easy and tasty. Thanks.

    • I’m glad you enjoyed it! It’s a personal fave of mine so I’m always happy to hear that others have tried it and like it, too. Thanks for writing!

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