Creamy Mashed Cauliflower—Fresh or Frozen

This creamy mashed cauliflower recipe is quick and easy with either fresh or frozen cauliflower. It is great for any low-caloric or low-carb diet with excellent taste and texture.

Jump To:

• 👨‍🍳How to make this recipe
• The Cauliflower
• 🥘Make It Special
• FAQs
• 📖Cauliflower Recipes
• Step-by-Step Photo Instructions
• 📖 Recipe

Introduction

The secret to great-tasting mashed cauliflower lies in how you flavor them. Some butter, garlic, and sour cream go a long way in making you forget mashed potatoes.

Cauliflower is a great way to cut down carbs but also calories. Just cooked raw potato vs. cauliflower is about a 4:1 ratio in calories. But considering what you then do to them with butter, heavy cream, and other things, your nutritional savings will vary by what you are comparing.

I can't tell it from real garlic mashed potatoes, and really good ones at that — a good and very healthy side dish. Maybe you should cut the butter a little to call it healthy.

👨‍🍳How to make this recipe

1. Use fresh trimmed cauliflower or thawed frozen cauliflower.
2. Cook the cauliflower to be tender with a fork. For fresh, you can boil or steam for about 15 minutes. Or microwave covered with a bit of water for 4-5 minutes. For frozen, cook according to package instructions but usually for 4-5 minutes in the microwave.
3. While cooking cauliflower, put all remaining ingredients in the large food processor. Place hot cauliflower in the processor and puree. Open and occasionally check to be sure the stems are incorporated.
4. Serve hot.

The Cauliflower

You can get your cauliflower any way you want. Frozen, fresh, or riced.

If using fresh cauliflower, one medium head will weigh about 1 ½ to 2 pounds and yield about 75% of that weight after trimming and cooking. So adjust accordingly. I think it is about the same as two 12 oz frozen packages.

You may steam the fresh cauliflower for about 15 minutes or boil it for about 10 minutes. You need to get to tender by fork so that it will vary. You can also microwave with a bit of water, usually for 4-5 minutes.

Frozen Cauliflower is very convenient for me. The packages were 1 pound, but now in 2021 are usually only 12 oz. Cook according to package instructions and can vary a bit due to microwave strength. Again you are looking for tender.

There are also proceeded types of cauliflower now available and cook according to their instructions.

🥘Make It Special

I think a little dairy is needed. In mashed potatoes, I add milk and butter. You can do that here, also.

But I feel that the cauliflower needs a bit more flavor. For a special touch, you need some garlic, more butter, a touch of sour cream, and perhaps some cheese of your choice.

The garlic is somewhat of a to-taste thing like the salt. I suggest two cloves of minced or crushed garlic /pound of cauliflower, but my wife will double that amount.

You can add some Parmesan cheese for a special taste. 2-3 tablespoons grated per pound of cauliflower. Or a half teaspoon of thyme or rosemary.

FAQs

📖Cauliflower Recipes

Cheesy Cauliflower Casserole A personal favorite of ours. This is my version of Crack Mashed Cauliflower.

Parmesan Roasted Cauliflower

This recipe is listed in these categories. See them for more similar recipes.

Have you tried this recipe, or have a question? Join the community discussion in the comments.

Step-by-Step Photo Instructions

Get your cauliflower either by trimming a medium head or frozen. A bag of frozen is about ¾ pounds now, and a trimmed medium head of raw cauliflower will be approximately 1 ½ pounds.

Cook the cauliflower to be tender with a fork. For fresh, you can boil or steam for about 15 minutes. Or microwave covered with a bit of water for 4-5 minutes. For frozen, cook according to package instructions but usually for 4-5 minutes in the microwave.

Put all remaining ingredients in the large food processor. Place hot cauliflower in the processor and puree. Open occasionally and check to be sure the stems are incorporated.

📖 Recipe

Creamy Mashed Cauliflower—Fresh or Frozen

From Dan Mikesell AKA DrDan

Your keto diet just got a lot easier with this wonderful mashed cauliflower recipe. Great for any low-carb diet. So quick and easy with a microwave and these step by step photo instructions.

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4.29 from 7 votes

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Prep Time: 6 minutes minutes

Cook Time: 8 minutes minutes

Total Time: 14 minutes minutes

Servings #/Adjust if desired 4

Ingredients

• ▢ ¾ lb cauliflower
• ▢ 1 tablespoon sour cream
• ▢ 2 tablespoons butter - decrease if you want lower fat
• ▢ 2 cloves garlic - minced or crushed
• ▢ ¼ teaspoon Kosher salt - to taste
• ▢ pepper - to taste

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Instructions

Photos ONOFF

• Get your cauliflower either by trimming a medium head or frozen. A bag of frozen is about ¾ pounds now and a trimmed medium head of raw cauliflower will be about 1 ½ pounds. Adjust the ingredients to compensate
  
  
• Cook the cauliflower to being tender by a fork. For fresh, you can boil, or steam for about 15 minutes. Or microwave covered with a bit of water for 4-5 minutes. For frozen, cook according to package instructions but usually 4-5 minutes in the microwave.
  
• While cauliflower is cooking, put all remaining ingredients in the large food processor. Place hot cauliflower in the processor and puree. Open and occasionally check to be sure the stems are incorporated.
  
• Serve hot.
  

Some recipes have an option to display the photos here with a switch above these instructions but the photos DO NOT print. Otherwise step-by-step photos are in the post.

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Recipe Notes

Pro tips:

1. A food blender is required to get this right.
2. This is written for ¾ pound (one frozen bag) of cauliflower. If using a medium head of fresh cauliflower, it will be close to 1 ½ pounds, so double the there ingredients.
3. You can vary the other ingredients for taste, Grated Parmesan about 2-3 tablespoons, a half teaspoon of thyme or rosemary if that is your taste.
4. Good in refrigerator for 3-4 days and may be frozen for several months.

 

To adjust the recipe size:

You may adjust the number of servings in this recipe card under servings. This does the math for the ingredients for you. BUT it does NOT adjust the text of the instructions. So you need to do that yourself.

Nutrition Estimate

Calories : 77 kcal (4%)Carbohydrates : 4 g (1%)Protein : 1 g (2%)Fat : 6 g (9%)Saturated Fat : 3 g (15%)Polyunsaturated Fat : 0 gMonounsaturated Fat : 0 gTrans Fat : 0 gCholesterol : 16 mg (5%)Sodium : 147 mg (6%)Potassium : 254 mg (7%)Fiber : 1 g (4%)Sugar : 1 g (1%)Vitamin A : 175 IU (4%)Vitamin C : 41.5 mg (50%)Calcium : 26 mg (3%)Iron : 0.4 mg (2%)

Serving size is my estimate of a normal size unless stated otherwise. The number of servings per recipe is stated above. This is home cooking, and there are many variables. All nutritional information are estimates and may vary from your actual results. To taste ingredients such as salt will be my estimate of the average used.

Course : Vegetables

Cuisine : American

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Editor's Note: Originally posted May 5, 2010. Updated with expanded options, refreshed photos, and a table of contents to help navigation.