By Becky Hardin
Updated May 21, 2025
Garlic Mashed Cauliflower may be a lighter and healthier alternative to mashed potatoes, but I promise it tastes just as good! Rich, creamy, and full of flavor, you skip the calories without compromising on taste. This healthy side dish is bound to become your new favorite recipe.
5-Star Review
“Oh my goodness these came out amazing! I’ve been looking for a way to make cauliflower mashed with a creamier texture and this was it! Thank you!” – Lisa R.
Garlic Butter Mashed Cauliflower Recipe
You’re probably wondering how to make cauliflower into mashed potatoes . Because that sounds crazy, right? A healthy vegetable turned into a creamy mash with the taste and texture of potatoes? It is so possible and so good. And of course, it’s easy too. So, if you are looking to cut a few carbs and calories, this mashed cauliflower recipe has your name on it.
This cauliflower mash recipe is also fairly versatile. Feel free to swap out the rosemary for any fresh herb, like parsley, sage, or thyme, or add cheese—use whatever you’ve got on hand. Simply grate the cheese into the warm mash and stir until melted.
Ingredients1x2x3x
- ▢ 1 head cauliflower chopped into small florets
- ▢ 3 ounces low-fat cream cheese (⅜ brick)
- ▢ 2 tablespoons salted butter (¼ stick)
- ▢ 1½ teaspoons minced garlic sautéed if you aren’t buying it already prepared
- ▢ 1 tablespoon chopped fresh rosemary optional
Video
Instructions
- Bring a medium pot of water to boil. Add the cauliflower and cook for 8-10 minutes or until fork tender. Remove from the water and drain the cauliflower well. 1 head cauliflower
- Place cauliflower along with all other ingredients into a blender or food processor and pulse until smooth and creamy. 3 ounces low-fat cream cheese, 2 tablespoons salted butter, 1½ teaspoons minced garlic, 1 tablespoon chopped fresh rosemary
- Transfer to a serving bowl, garnish and enjoy.
Equipment
- High Powered Blender OR
- Food Processor
Becky’s Tips
- Cut the cauliflower as evenly as possible so that all of the florets cook at the same rate.
- For a dish that’s even lower in calories, you can sub in Greek yogurt instead of the cream cheese.
Nutrition information is automatically calculated, so should only be used as an approximation.
How to Make Mashed Cauliflower Step by Step
Cook the cauliflower: Bring a medium pot of water to a boil. Once boiling, add the cauliflower and cook 8-10 minutes or until fork tender. Remove and drain well.
Process the cauliflower with the other ingredients : Place the cauliflower along with 3 ounces of low-fat cream cheese, 2 tablespoons of salted butter, 1½ teaspoons of minced garlic, and 1 tablespoon of chopped fresh rosemary until smooth and creamy.
Transfer to a serving bowl: Transfer the contents of the food processor to a serving bowl, garnish with fresh herbs, serve and enjoy.
Storage
Store leftover mashed cauliflower in an airtight container in the refrigerator for up to 5 days. Reheat in a pot set over low heat or in the microwave in 30-second increments, stirring frequently, until warmed through.
Freeze this cauliflower in individual portions in Ziplock bags for up to 3 months. Let thaw overnight in the refrigerator before reheating.
Serving Suggestions
Serve this garlic mashed cauliflower with anything you’d serve traditional potatoes with! We especially love pairing it with a hearty Beef Tenderloin , a sweet Honey Baked Ham , or this Baked Caesar Chicken . You can add another side of veggies if you like and prepare these Roasted Vegetables or a Spinach Berry Salad for a rounded meal.
MORE CAULIFLOWER RECIPES TO TRY!
Cauliflower Fried Rice
Loaded Cauliflower Bake
Roasted Cauliflower Recipe with Chimichurri Sauce
Buffalo Cauliflower Wings
Garlic Mashed Cauliflower Recipe
Equipment
- High Powered Blender OR
- Food Processor
Ingredients
- 1 head cauliflower chopped into small florets
- 3 ounces low-fat cream cheese (⅜ brick)
- 2 tablespoons salted butter (¼ stick)
- 1½ teaspoons minced garlic sautéed if you aren’t buying it already prepared
- 1 tablespoon chopped fresh rosemary optional
Instructions
- Bring a medium pot of water to boil. Add the cauliflower and cook for 8-10 minutes or until fork tender. Remove from the water and drain the cauliflower well. 1 head cauliflower
- Place cauliflower along with all other ingredients into a blender or food processor and pulse until smooth and creamy. 3 ounces low-fat cream cheese, 2 tablespoons salted butter, 1½ teaspoons minced garlic, 1 tablespoon chopped fresh rosemary
- Transfer to a serving bowl, garnish and enjoy.
Video
Notes
- Cut the cauliflower as evenly as possible so that all of the florets cook at the same rate.
- For a dish that’s even lower in calories, you can sub in Greek yogurt instead of the cream cheese.
Nutrition
By Becky Hardin
Published Jul 12, 2017
This Essential Grocery List is an absolute life saver for my family on the busy weeks. When I started this journey to learn how to cook, I quickly realized that the first step in cooking is having staple ingredients on hand. I want to avoid having to run out to the grocery store every single time I prepare a new recipe. Having a well-stocked pantry has made my life in the kitchen so much simpler, because when it’s time to cook, I have what I need.
Essential Grocery List
It’s so helpful to have a basic grocery list to help me remember which foods to buy at the store. This food shopping list is my go-to!
It’s better to stock up on things like grains, seasonings and spices, baking essentials, oils, condiments, canned and frozen foods, etc. so I can just grab them when I need them. These things have a long shelf life , so I keep them in my kitchen for convenience.
However, I do have to go to the supermarket sometimes, and there’s a way to make that trip easy and hassle-free: I keep a grocery list! If I go in blindly, I’ll leave with things I don’t need, and nothing that actually helps me prepare a good meal.
In the list below, I’ve compiled everything I always have on my stock-up grocery list.
I’ve got you covered! I created an easy grocery list filled with all of the essentials. Plus there’s a free printable version that you can take with you to the grocery store. It has everything you need to stock your pantry, your freezer, and your refrigerator.
Click to get my Free Printable Grocery List
What to Buy at the Grocery Store
This is the perfect grocery list filled with all the basics and essentials. It should help get you going if you’re new to cooking, or if you’re just left staring helplessly at an empty pantry and don’t know how to fill it.
When I first started cooking, things could seem overwhelming. I quickly realized that they more prepared I could be, the more confident I felt. If you already have the basics in your kitchen, then you can shop stress-free.
So print out our easy grocery list, stock up your pantry and fridge, and you’ll be cooking in no time!
Click to get my Free Printable Grocery List for the perfectly stocked pantry and freezer!
Fresh Produce
- Apples
- Bananas
- Strawberries
- Avocados
- Bell Peppers
- Carrots
- Broccoli
- Garlic
- Lemons/Limes
- Onion
- Parsley
- Cilantro
- Basil
- Potatoes
- Spinach
- Tomatoes
GRAINS
- Breadcrumbs
- Pasta
- Quinoa
- Rice
- Sandwich Bread
- Tortillas
MEAT/PROTEIN
- Chicken
- Eggs
- Ground Beef
- Sliced Turkey
- Lunch Meat
DAIRY
- Butter
- Sliced Cheese
- Shredded Cheese
- Milk
- Sour Cream
- Greek Yogurt
BAKING GOODS
- Baking powder
- Baking Soda
- Granulated Sugar
- Brown Sugar
- Flour
- Honey
- Vanilla Extract
- Dry Yeast
- Chocolate Chips
- Cocoa Powder
- Powdered Sugar
FREEZER
- Fruit and Berries
- Frozen Veggies (Corn, Peas, Broccoli, etc)
- Juice Concentrate
- Pizza or Other Convenience Meals
- Pie Crust
- Cookie Dough
CANNED/DRIED GOODS
- Chicken stock/broth
- Salsa
- Diced Tomatoes
- Jam/Jelly
- Peanut Butter
- Pasta Sauce
- Beans (Black Beans, Chickpeas, Baked Beans, etc)
- Soups
- Tuna
- Green Chiles
- Canned Veggies
- Coffee or Tea
Get more details on the best non-perishable and pantry foods
CONDIMENTS/SPICES
- Black Pepper
- Chili Powder
- Cinnamon
- Crushed Red Pepper
- Cumin
- Garlic Powder
- Ketchup
- Mustard
- Mayo
- Nutmeg
- Paprika
- Salt (Course Sea Salt and Kosher Salt)
- Soy Sauce
- Steak Sauce
- Hot Sauce/ Buffalo Sauce
- Salad Dressings
OILS/VINEGARS
- Apple cider vinegar
- Balsamic vinegar
- Coconut Oil
- Olive Oil
- Vegetable/Canola Oil
- Red Wine Vinegar
- White Vinegar
- Cooking Wine
- White Wine Vinegar
SNACKS
- Crackers
- Nuts
- Quick Oats
- Popcorn
- Tortilla Chips
- Cereal
Click to get my Free Printable Grocery List for the perfectly stocked pantry and freezer!
Click ☝🏻 for my FREE Grocery List Printable!
I hope this essential grocery list can help you buy what you need and make your home cooking so much easier!
Stock Your Kitchen
Find more ideas for your grocery list, stock up your kitchen, and print more cooking guides and charts to keep handy!
Non-Perishable Foods to Stock Up On
Frozen Vegetables to Stock Up On (and Recipes to Make)
Ultimate List of Cooking Herbs for Your Kitchen
Ultimate List of Cooking Spices for Your Kitchen
Cooking Oil 101: Types of Cooking Oils to Use
26 Types of Pasta and When to Use Them
What Fruits and Vegetables are in Season?
Meat Temperature Chart (Free Printable)
How to Meal Prep (Guide for Beginners)
Basic Cooking Measurements & Kitchen Conversion Chart
