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Cauliflower Mash

Move over potatoes, there’s a new mashed veggie in town! Cauliflower Mash is pureed with garlic, cream cheese and Parmesan for an irresistible low carb side dish.

Love cauliflower? Be sure to try this delicious Chicken Broccoli Casserole. Toss in some cauliflower and you’ll have a tasty dinner in no time. Our sweet potato casserole is also a delicious holiday side dish recipe!

Mashed cauliflower with garlic, herbs, and butter.

Why this Recipe Works

If you think cauliflower is bland and unexciting, this Cauliflower Mash is ready to change your mind.

A bag of riced cauliflower gets transformed into a creamy, cheesy side dish. Similar to mashed potatoes in consistency and taste, this cauliflower side dish is filled with satisfying flavor.

Instead of the starchiness of potatoes, this mash gets its soft, creamy consistency thanks to plenty of cream cheese. Olive oil and garlic add amazing flavor and Parmesan cheese takes brings it all together!

Cauliflower Mash isn’t just a substitute for mashed potatoes. It’s worth trying for its own merit! Serve with all your favorite main courses for a hearty nourishing meal. It’s perfect paired with our low carb salisbury steak too!

Ingredient Notes

Ingredients needed to make cauliflower mash.

Frozen riced cauliflower. If you can’t find frozen riced cauliflower, make your own from fresh cauliflower.

Parmesan cheese. Buy blocks of Parmesan and grate it yourself. The flavor and consistency is so much better than pre-packaged shredded cheese!

Cream Cheese. Adds the perfect amount of creamy texture to pull this all together.

Seasonings. Garlic, salt, and pepper. Don’t be skimpy!

Easy Instructions

Cauliflower mash in food processor bowl with cream cheese.

Using frozen riced cauliflower:

Cook cauliflower according to package directions. Meanwhile, sautee garlic in olive oil until fragrant.

Add the cooked cauliflower to a food processor and blend. Add cream cheese, garlic and grated Parmesan. Blend to create a smooth consistency.

Using fresh cauliflower:

Boil fresh cauliflower florets about 5 minutes or until tender, then drain. Cook oil and garlic in the same pot until fragrant, about 1 minute.

Add the cauliflower back to the pot and remove from heat. Allow the cauliflower to sit in the pot for 5 minutes until excess water is absorbed.

Transfer contents of the pot to a food processor. Blend with the cream cheese and Parmesan.

Add butter, chives, salt and pepper to taste. Serve hot!

Cauliflower mash in a bowl with salt and pepper garnish.

Tips and Tricks

  • Serve immediately. Cauliflower Mash tastes best served hot the same day it is made. Leftovers begin to taste bland and watery after a day or so.
  • Garlic lovers’ variation. Feel free to add another clove of garlic if you like to increase the flavor!
  • Blend in batches. Depending on the size of your food processor, you may need to blend the cauliflower rice in batches. Add a little at a time and blend until there’s room to add more.

Recipe FAQs

What can I serve with mashed cauliflower?

This cauliflower mash goes well with all kinds of main courses. Try it with Balsamic Glazed Chicken or this Chicken Broccoli Casserole.
Add a side of mixed greens for a complete meal!

Why is my cauliflower mash watery?

Cauliflower Mash is more likely to get watery if you use freshly boiled cauliflower rice. Make sure to allow the cooked drained cauliflower to sit in a hot pan for about 5 minutes. This helps the extra water evaporate.

Does cauliflower mash taste like mashed potatoes?

Cauliflower mash might not taste exactly like mashed potatoes, but I think it hits all the same flavor notes! The texture is nearly identical too. Both potatoes and cauliflower are similarly “bland” on their own and absorb the rich flavors of cheese, garlic and butter perfectly.

How long does cauliflower mash keep?

I don’t recommend storing this cauliflower mash for longer than a day. The ingredients separate as the mash sits and the cauliflower changes consistency. Please enjoy this recipe FRESH and hot for best flavor.

Cauliflower mash topped with fresh cut chives, butter, salt and pepper.

More Salads and Side Dishes

Move over potatoes, there's a new mashed veggie in town! Cauliflower Mash is pureed with garlic, cream cheese and Parmesan for an irresistible low carb side dish.

Cauliflower Mash Recipe

Yield: 6 servings
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes

Move over potatoes, there's a new mashed veggie in town! Cauliflower Mash is pureed with garlic, cream cheese and Parmesan for an irresistible low carb side dish.


  • 2 (10 oz. packages) frozen riced cauliflower
  • 1 Tablespoon olive oil
  • 1 clove garlic, minced
  • 2 Tablespoons cream cheese
  • ¼ cup grated parmesan cheese


  1. Cook frozen riced cauliflower according to package directions.
  2. While cauliflower is cooking, heat olive oil in a small skillet. Add minced garlic and saute 1-2 minutes over medium heat, or until fragrant.
  3. Add the cooked, riced cauliflower to a food processor. Depending on the size of your food processor, you may have to add the riced cauliflower in increments. (I put the first bag in mine, blended it and then added the second bag.)
  4. Blend the cauliflower rice until there is room to add the cream cheese, garlic and parmesan cheese.
  5. Blend in a food processor until the desired consistency is achieved.  
  6. Add butter, salt and pepper to taste. Serve hot.


  • You'll need approximately 4 cups of riced cauliflower.
  • Fresh Cauliflower- if using fresh, boil until tender, about 5-7 minutes. Drain. Add oil and garlic to pot. Cook until fragrant (1-2 minutes). Remove from heat and add cauliflower back into the pot. Allow to sit 5 minutes to absorb the remaining water (from heat of the pot). Add everything to a food processor and blend until desired consistency.
  • Best flavor when served the same day fresh. Leftover cauliflower mash can be more watery and bland.
Nutrition Information:
Yield: 6 Serving Size: 1/2 cup
Amount Per Serving:Calories: 58Total Fat: 5gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 8mgSodium: 94mgCarbohydrates: 2gFiber: 0gSugar: 1gProtein: 2g

Cauliflower Mash takes just a few minutes to make and the taste is unbelievable. This versatile recipe is the perfect accompaniment for all your favorite main courses. But it’s so good, you’ll be tempted to grab a spoon and eat it straight from the pot!


Tuesday 3rd of May 2022

This had a good flavor but texture was dry and pasty. I’ll try again but maybe with fresh cauliflower instead of frozen. Maybe I didn’t cook the riced cauliflower enough? My food processor is one of the best too so I don’t understand why it didn’t have a smoother consistency.


Thursday 25th of March 2021

This cauliflower mash was out of this world good! I can't believe how delicious it was for a healthy recipe! Will be making again!


Wednesday 24th of March 2021

The texture and flavor of this cauliflower mash tastes so much better than your average mashed potatoes. This is a must try recipe!


Wednesday 24th of March 2021

I've been looking for really good cauliflower recipes and this was AMAZING! The flavors are so perfect together and it was filling too. Loved it!

Diane Delia

Wednesday 24th of March 2021

Pure comfort food, I was shocked how delicious this was! And low carb!

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