If you're looking for a creamy, delicious, low-carb substitute for mashed potatoes, look no further than this recipe for Garlic Roasted Cauliflower Mash. Made with just 6 simple ingredients in about 30 minutes, this easy side dish is certain to become a family favorite.
Whether you're on a keto diet or simply want to try something deliciously different, my creamy mashed cauliflower recipe is sure to impress. What sets this recipe apart from the rest? It's all in the roasting.
Unlike recipes that call for steaming or boiling, roasting the cauliflower transforms it into something magical. The result is a low carb mash that's thicker, richer, creamier, and packed with a caramelized depth of flavor that’s out of this world.
Jump to:
- Why You’ll Love This Roasted Cauliflower Mash Recipe
- Ingredients & Substitutions
- How To Make Roasted Mashed Cauliflower
- Optional Variations & Dietary Adaptations
- Expert Tips
- Storage & Reheating Instructions
- Frequently Asked Questions
- More Easy, Inexpensive Side Dish Recipes
- Garlic Roasted Cauliflower Mash
- 💬 Reviews
Why You’ll Love This Roasted Cauliflower Mash Recipe
- Made With Only 6 Ingredients - This recipe features simply seasoned roasted cauliflower mashed to perfection with milk or cream and butter. The fluffy texture is just like classic mashies, but with cauliflower!
- Low-Carb & Keto-Friendly - Swapping cauliflower for potatoes is seriously one of the easiest ways to cut back on carbs in your diet. With just 7 grams of net carbs per serving (compared to approximately 35 for mashed potatoes), this is a no-brainer for anyone on keto!
- Make-Ahead-Friendly - This roasted garlic mashed cauliflower will last for up to 5 days in the refrigerator or up to three months in the freezer, making it ideal for meal prep.
- Rich & Thick - If you’ve ever had mashed cauliflower that was runny and thin, chances are, the cauliflower was boiled or steamed before mashing. By oven-roasting it, not only do you add an extra layer of delicious flavor, but you also remove the excess liquid, resulting in a creamier, thicker consistency. YUM!
Ingredients & Substitutions
As promised, you only need a few simple ingredients to make this oven-baked mashed cauliflower. Here's what to grab:
- Cauliflower Florets - You’re welcome to use fresh or frozen. If you’re starting with whole heads of cauliflower, get the most bang for your buck and use the stems, too! Just make sure to peel off the tough outer skin, then chop the remaining piece into floret-sized bits.
- Olive Oil - I suggest using regular (not extra virgin) olive oil here, since it has a higher smoke point. Alternatively, use avocado oil, grapeseed oil, or canola oil instead.
- Butter - This gives the roasted cauliflower mash a layer of richness that makes it feel even more like mashed potatoes. I use grass-fed, European-style salted butter. If you use unsalted, just add extra seasoning to taste.
- Cream - I’ve used half-and-half, whipping cream, and heavy cream in this recipe. I personally think half-and-half is sufficiently creamy, but feel free to swap in single or double cream for added richness. Alternatively, whole milk cuts the calories down a bit.
- Powdered Parmesan Cheese - If you want to make a shelf-stable spice blend, use the shakeable kind that comes in a plastic container with a green lid.
- Garlic Powder - For sweet allium complexity without any fuss.
- Italian Seasoning - This blend of basil, oregano, parsley, and more makes it a snap to add big flavor in record time.
- Kosher Salt & Black Pepper - For seasoning, to taste. Make sure your pepper is freshly cracked for the best flavor! You can also use fine sea salt if you prefer.
How To Make Roasted Mashed Cauliflower
This recipe is quick and easy, requiring just a sheet pan and a high-powered blender or food processor. Here’s how it’s done:
Prep. Preheat your oven to 450F. Line a large baking sheet with parchment paper for quick cleanup. Mix together the ingredients to make the garlic seasoning.
Step 1: Season Cauliflower. Place cauliflower florets onto the pan, drizzle with a little olive oil, and season with the garlic mixture. Get in there with your hands and toss everything together.
Step 2: Spread the cauliflower out in a single layer on your baking sheet. Do your best not to overcrowd the pan, as it will cause the cauliflower to steam more than roast. We want all that good charred, caramelized goodness!
Step 3: Roast for 20-25 minutes, shaking the pan (or flipping pieces with a spatula) halfway through. Roast it until the caulifower is lightly golden brown and fork tender. Remove from the oven.
Step 4: Blend. To make a super creamy cauliflower mash, fill your high-speed blender about ¾ full with roasted cauliflower, working in batches if necessary. Add about 2 tablespoons of butter and a little cream (~¼ cup) for every batch. Blend until creamy and thick, similar to mashed potatoes, using the plunger if necessary. You can also use an immersion blender if you don't mind it a little chunkier.
Step 5: Season & Serve. Once the "mashed" cauliflower is a consistency you like, taste it. Season with salt, pepper and more of Johnny's seasoning as needed. Serve hot in place of mashed potatoes. Enjoy!!
Optional Variations & Dietary Adaptations
- Loaded Mashed Cauliflower - Feel free to boost the flavor of your mashed cauliflower by making them "loaded." Add chopped, cooked bacon, cheddar and sour cream.
- Cheesy Mashed Cauliflower - Add a handful of your favorite freshly shredded cheese like sharp yellow cheddar for an extra boost of flavor.
- Vegan/Dairy-Free Option - Make vegan mashed cauliflower by subbing vegan butter and the unsweetened, unflavored vegan creamer or milk of choice. I personally prefer oat milk or Silk’s plant-based whipping cream. Instead of using parmesan, swap in nutritional yeast.
- Extra Protein - If you’d like to add a boost of probiotics and protein to the mix, take a page from my healthy Greek yogurt mashed potatoes recipe and swap out the cream for full-fat plain Greek yogurt. It'll taste kinda like sour cream mashies!
- Mashed Cauliflower with Roasted Garlic - Want an added boost of savory, garlicky goodness? Roast a whole head of garlic alongside the cauliflower, then squeeze the cloves into the blender before mashing. So delicious, so easy.
Expert Tips
- Shop smart. I personally prefer to buy my cauliflower from Costco, where I can get a 3-pound bag that’s already cut into florets. You're welcome to cut a head of cauliflower (or closer to 3 for this recipe), but I've found that it takes more work and costs more money. You may also get lucky and find a bottle of Johnny's Garlic Spread and Seasoning Mix to save a step!
- To make mashed cauliflower from frozen, buy 3 pounds of frozen cauliflower florets. Toss with olive oil and seasoning as directed, then roast according to the recipe directions, adding about 2-3 minutes more to the total roasting time.
- Is your blender blade getting stuck? Add small amounts of cream at a time to help loosen the mixture. You don't want it to become too loose, so just add about a tablespoon at a time. If the blade can move and the contents of the blender are in action, you don't need to add any more cream.
- No blender? No problem! Simply swap in a large food processor. You can also use a potato masher, but it won't get nearly as creamy if you do.
- If you accidentally oversalted your mashed roasted cauliflower, not all is lost! You can easily soak up some of the extra seasoning by adding some plain instant potato flakes. They won’t be as low-carb if you do, but they WILL be delicious and creamy, and you’ll still get a serving of veggies!
Storage & Reheating Instructions
- Place any leftover cauliflower puree in an airtight container.
- It should keep well in the fridge for up to 5 days.
- To freeze your mashed garlic cauliflower, I suggest dolloping it out into ¼ cup portions on a parchment-lined sheet pan. Once frozen, pop the portions into a freezer-safe container or zip-top bag. It should keep well for up to 3 months.
- To reheat, simply pull out a couple of frozen pucks and microwave to perfection! You can also reheat in a covered small saucepan on the stovetop over medium-low heat.
Frequently Asked Questions
You can serve this healthy side dish as you would mashed potatoes. Simply swap one for the other! The recipe is easy enough to make on a weeknight, but the amazing flavor makes it a welcome dish for special occasions like your holiday dinner table. It's great topped with gravy or other creamy sauces, and makes the perfect side dish for chicken, steak or pork. Top with a little butter for some added richness and chopped fresh herbs for color!
The trick to making mashed cauliflower act as a real, convincing substitute for mashed potatoes is making sure it stays relatively starchy. You don't want to add too much liquid, which will result in more of a cauliflower purée or soup consistency.
As a result, you should either steam or roast the cauliflower (or roast it in the air fryer!). I prefer the roasting method because it results in better flavor, but steaming is perfectly acceptable. Do NOT boil the cauliflower, however. It will absorb a lot of water, and you'll end up with a purée.
If you made this mistake, I've learned from experience that it can be remedied with patience. Simply pour the purée into a saucepan over medium low heat. Stir often, allowing the liquid to evaporate. This takes upwards of 30-40 minutes depending on how loose your purée is, which is annoying, but not the end of the world.
I like where your head is at. The answer is a resounding YES. Feel free to gussy this mashed cauliflower up by adding in your favorite mashed potato flavorings. Some of my favorites include cheddar cheese, bacon bits, green onions and sour cream, but you're the boss.
The great thing about this recipe for roasted mashed cauliflower is that you don’t need to do anything to thicken it — it comes out nice and thick already, on account of not having a bunch of extra water in there from boiling or steaming it!
However, if you want to make yours EXTRA thick, you have a couple of options:
1. Pour your roasted cauliflower purée into a wide, rimmed sauté pan. Cook over low heat, stirring occasionally to prevent sticking or burning, until enough liquid has evaporated and you’re satisfied with the consistency.
2. Make a roasted cauliflower mashed potatoes hybrid. Add plain instant potato flakes to the blender or food processor a few tablespoons at a time. Blend to incorporate, scraping down the sides as needed. Continue adding more potato flakes until the desired consistency is reached.
More Easy, Inexpensive Side Dish Recipes
If you made this yummy low-carb Roasted Mashed Cauliflower recipe, let me know how it turned out for you! Your comments and ratings feed my soul AND my standing with Google. 🙂
If you want more recipes delivered straight to your inbox, sign up for my email newsletter. You can also follow me on Instagram, Pinterest or Facebook for other ideas on what to do with your groceries. Until next time, friends! I hope your year is off to a healthy and delicious start.
Garlic Roasted Cauliflower Mash
Ingredients
- 3 lb Cauliflower Florets fresh or frozen
- 3-4 glugs Olive Oil
- 1 ½ tablespoon Johnny's Garlic Spread and Seasoning Mix or sub homemade garlic seasoning mix (recipe below)
- 4 tablespoon Butter plus more for serving. Feel free to swap in vegan butter if needed.
- ¼ - ½ C Cream you can use half-n'-half, whipping cream, heavy cream, or vegan cream. Alternatively, use whole milk or oat milk to cut back on calories.
- Kosher Salt and Pepper to taste
Homemade Johnny's-Style Garlic Seasoning
- ¼ C Powdered Parmesan Cheese the shelf stable kind that comes with a green lid
- 1 tablespoon Garlic Powder
- 1 tablespoon Italian Seasoning
- 1 teaspoon Kosher Salt
Instructions
- Line sheet pan with parchment or silpat. Preheat oven to 450F. If needed, mix together all of the garlic seasoning ingredients in a bowl and set aside.
- Place cauliflower florets on prepared sheet pan in a single layer. Drizzle with olive oil and sprinkle with Garlic Seasoning. Toss thoroughly and return to a single layer.
- Roast for 10 minutes, then shake or flip pieces with a spatula and return to oven for another 10 minutes.
- Add roasted cauliflower to pitcher of blender (in multiple batches if necessary). Add cream and butter, then blend until creamy but still thick.If blender blades are catching, try using manufacturer's plunging stick to move the stuck pieces. Add any extra cream 1 tablespoon at a time to loosen cauliflower mix just enough to get blades turning.
Notes
- Shop smart. I personally prefer to buy my cauliflower from Costco, where I can get a 3-pound bag that’s already cut into florets. When I bought three heads of cauliflower from Aldi, they required butchering and yielded the same amount as one bag from Costco—for twice the price.
- To make mashed cauliflower from frozen, buy 3 pounds of frozen cauliflower florets. Toss with olive oil and seasoning as directed, then roast according to the recipe directions, adding about 2-3 minutes more to the total roasting time.
- Is your blender blade getting stuck? Add small amounts of cream at a time to help loosen the mixture. You don't want it to become too loose, so just add about a tablespoon at a time. If the blade can move and the contents of the blender are in action, you don't need to add anymore cream.
- No blender? No problem! Simply swap in your trusty food processor.
- If you accidentally oversalted your mashed roasted cauliflower, not all is lost! You can easily soak up some of the extra seasoning by adding some plain instant potato flakes. They won’t be as low-carb if you do, but they WILL be delicious and creamy, and you’ll still get a serving of veggies!
- To freeze your mashed garlic cauliflower, dollop it out into ¼ cup portions on a parchment-lined sheet pan or using a silicone muffin tin. Once frozen, pop the portions into a freezer-safe container or zip-top bag. Then, when a craving for mashies strikes, simply pull out a couple of pucks and microwave to perfection! You can also reheat on the stovetop in a saucepan.
- If you make your own garlic seasoning, you'll have enough for about 4 batches of this recipe. It's also AWESOME for making a super speedy garlic butter for garlic bread, sprinkling on pizza (I like brushing the outside crust with olive oil and shaking it on before baking), or adding cheesy garlicky goodness to just about anything.
Comments
No Comments