This Cauliflower Mash is incredibly quick and easy to make; it’s creamy, buttery, garlicky, and incredibly delicious, making it a perfect side dish for any meal.

Creamy Garlicky Cauliflower Mash.

I’m going to say something controversial – Cauliflower Mash is better than regular mash. If you don’t agree with this statement: go make this recipe and then come back and tell me I was right.

I know cauliflower sometimes gets a bad rep because it’s used to replace carbohydrates like potatoes and rice, but I can honestly say that even though I don’t support that (I’m a carb-girl through and through) – in this one instance, I truly believe cauliflower mash is superior to potato mash.

Cauliflower is seriously underrated – it doesn’t taste all that great on its own, but my goodness, it’s so incredibly versatile and can be easily transformed into something truly special. For instance: this creamy, garlicky cauliflower mash.

It’s a really simple recipe, but the flavors come together and create something I find utterly irresistible. I love serving it with my Feta Chicken Bake, but it’s delicious with pretty much anything. I hope you love it as much as I do!

Why you’ll love this garlicky cauliflower mash

  • You only need five ingredients to make it.
  • The flavors are incredible and it’s creamy and garlicky.
  • It’s quick and easy to make.
  • It’s a perfect side dish to any meal.
  • An easy way to get in an extra serving of vegetables.
  • It’s good for your soul and your body.

Ingredients & Substitutions

Here are the ingredients that I use to make this Cauliflower Mash as well as some ingredient substitutions. You can find the exact measurements in the recipe card.

Cauliflower – I use fresh cauliflower, but you can use frozen cauliflower; just cook it according to the package instructions.

Grass-Fed Butter – The garlic is fried up in the butter to add a brown butter flavor and creaminess to the cauliflower mash. You can use a dairy-free alternative if you need to make this vegan-friendly.

Garlic – Enough garlic to scare off the vampires. The garlic is fried in the butter until golden, fragrant, and crispy. This is the secret weapon of this recipe.

Cream Cheese – To make the cauliflower mash even creamier, you can also use cottage cheese or a dairy-free alternative for a vegan version.

Seasonings: Some salt, pepper, and dried herbs elevate the cauliflower mash effortlessly.

Health Benefits of Cauliflower:

Cauliflower is a nutrient-rich cruciferous vegetable that offers numerous health benefits. Packed with vitamin C, vitamin K, and folate, cauliflower supports immune function, bone health, and cell division. Its high fiber content aids digestion and promotes satiety. Rich in antioxidants like beta-carotene and quercetin, cauliflower helps combat oxidative stress and inflammation, lowering the risk of chronic diseases such as heart disease and cancer.

Health Benefits of Grass-Fed Butter:

Grass-fed butter is a source of healthy fats and essential nutrients, including conjugated linoleic acid (CLA), vitamin A, and vitamin K2. CLA, found in grass-fed butter, has been associated with improved heart health, weight management, and reduced inflammation. With higher levels of omega-3 fatty acids and lower levels of omega-6 fatty acids compared to conventional butter, grass-fed butter promotes a healthier fat balance in the diet. Its fat-soluble vitamins support vision, immune function, and bone metabolism.

Health Benefits of Garlic:

Garlic is renowned for its medicinal properties and health benefits. Rich in sulfur compounds like allicin, garlic aids in lowering cholesterol, blood pressure, and inflammation, reducing the risk of heart disease and stroke. Its antioxidants, including flavonoids and selenium, protect against oxidative damage and bolster immune function. Garlic’s anti-inflammatory properties may alleviate symptoms of arthritis and digestive disorders. Furthermore, garlic promotes gut health by fostering the growth of beneficial bacteria in the digestive tract, enhancing digestion and reducing gastrointestinal infections.

Butter and garlic in a pan.

Health Benefits of Cream Cheese:

Cream cheese provides protein, calcium, and vitamin D, supporting bone health and muscle function. Its probiotics promote gut health and immune function by balancing gut microorganisms. The fat in cream cheese aids in the absorption of fat-soluble vitamins and provides satiety. Opting for grass-fed cream cheese offers additional benefits, as it contains higher levels of omega-3 fatty acids and CLA, which contribute to heart health and weight management. Incorporating cream cheese into a balanced diet in moderation can be part of a healthy lifestyle.

Equipment needed

How to make creamy cauliflower mash

Here is a detailed summary of how to make this Creamy Cauliflower Mash, I’ve also included some photos and you can watch the video in the recipe card. At the bottom of this page is a summarized version that can be printed.

Step one:
Roughly cut your cauliflower and garlic into small pieces.

Step two:
Bring a pot of water to a boil then add your cauliflower and boil for 10-15 minutes until soft and tender.

Step three:
Whilst your cauliflower boils, add the butter to a frying pan along with the chopped garlic. Fry on medium heat for 5 minutes until the butter and garlic are brown.

Step four:
Drain the water from the cauliflower then place in the food processor along with the garlic and butter, cream cheese, salt, pepper, and dried herbs.

Step five:
Pulse the cauliflower in the food processor until smooth. You can leave it a bit chunky if you like or blend until it turns into a puree. Serve warm as a side dish.

Tips & Notes

Fresh vs. Frozen Cauliflower: While fresh cauliflower is ideal for this recipe, frozen cauliflower can be a convenient alternative. Just be sure to cook it according to the package instructions before proceeding with the recipe.

Garlic Infusion: The key to achieving that rich, garlicky flavor is frying the garlic in butter until golden and fragrant. Don’t rush this step, as it adds depth and complexity to the dish.

Customize Your Seasonings: Don’t hesitate to experiment with different seasonings to suit your taste preferences. Whether it’s adding a pinch of smoked paprika or a dash of cayenne pepper, feel free to get creative with the flavors.

Texture Variation: Depending on your preference, you can leave the cauliflower mash slightly chunky for added texture or blend it until smooth for a velvety consistency. Adjust the blending time to achieve your desired result.

Double Up for Meal Prep: Consider making a double batch of cauliflower mash to have on hand for quick and easy meal prep throughout the week. Divide it into individual portions and store them in the freezer for longer-term convenience.

How to store Cauliflower Mash

Once prepared, store any leftover creamy, garlicky cauliflower mash in an airtight container in the refrigerator.

Refrigeration: Cauliflower mash can be refrigerated for up to three days. To reheat, gently warm it on the stove over low heat or in the microwave, stirring occasionally to ensure even heating. You may need to add a splash of milk to restore its creamy texture.

Freezing: If you’ve made a larger batch or want to store cauliflower mash for longer-term use, you can freeze it. Transfer the cooled mash into freezer-safe containers or zip-top bags, removing as much air as possible before sealing. Can be frozen for 2-3 months.

Thawing and Reheating: When ready to enjoy, thaw the frozen cauliflower mash overnight in the refrigerator. Reheat it gently on the stove over low heat or in the microwave, stirring occasionally until warmed through. Add a little broth or milk if needed to achieve the desired consistency.

Feta Chicken Bake with Cauliflower Mash.


Can I use frozen cauliflower for this recipe?

Yes, you can use frozen cauliflower as a convenient alternative. Simply cook it according to the package instructions before proceeding with the recipe.

How do I achieve a creamy texture without dairy?

To make this recipe dairy-free, you can substitute grass-fed butter and cream cheese with dairy-free alternatives such as coconut oil or vegan butter, and tofu-based cream cheese.

Can I customize the seasonings in the cauliflower mash?

Absolutely! Feel free to experiment with different seasonings to suit your taste preferences. You can add herbs like thyme or rosemary, spices like smoked paprika or cayenne pepper, or even roasted garlic for extra flavor.

How do I reheat cauliflower mash?

To reheat refrigerated cauliflower mash, gently warm it on the stove over low heat or in the microwave, stirring occasionally until heated through. For frozen cauliflower mash, thaw it overnight in the refrigerator before reheating using the same methods.

Can I make cauliflower mash ahead of time?

Yes, you can make cauliflower mash ahead of time and store it in the refrigerator or freezer for later use. Simply follow the storage instructions provided and reheat as needed before serving.

Is cauliflower mash a suitable option for a low-carb or keto diet?

Yes, cauliflower mash is a popular alternative to traditional mashed potatoes for those following low-carb or keto diets. It offers a similar creamy texture and comforting flavor without the high carbohydrate content.

Can I add other ingredients to the cauliflower mash?

Absolutely! Cauliflower mash is highly customizable, so feel free to add other ingredients such as caramelized onions, or grated cheese to enhance the flavor and texture according to your preferences.

What dishes pair well with creamy, garlicky cauliflower mash?

This versatile side dish pairs well with a variety of main courses, including roasted chicken, grilled fish, steak, or vegetarian dishes. Its creamy texture and savory flavor complement a wide range of flavors and cuisines.

Hey! If you make this recipe, I would love it if you could leave me some feedback and a rating ⭐⭐⭐⭐⭐ in the comment section at the bottom of the page! Also let me know on FacebookInstagram or Pinterest! I can’t wait to hear your thoughts and see your photos!

Creamy Garlicky Cauliflower Mash.

Creamy, Garlicky Cauliflower Mash

This Cauliflower Mash is incredibly quick and easy to make; it's creamy, buttery, garlicky, and incredibly delicious, making it a perfect side dish for any meal.
No ratings yet
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Course Side Dish
Cuisine Healthy
Servings 2 servings
Calories 200 kcal


  • 1 Head Uncooked Cauliflower (500g)
  • 4 Garlic Cloves
  • 20 g Grass-Fed Butter (2 tbsp)
  • 50 g Cream Cheese or Cottage Cheese (3 tbsp)
  • 1 tsp Salt
  • Black Pepper to taste
  • 1 tsp Dried Herbs


  • Roughly cut your cauliflower into small florets and finely chop the garlic cloves.
  • Bring a large pot of water to a boil over high heat.
  • Add the cauliflower florets to the boiling water and cook for 10-15 minutes, or until they are fork-tender.
  • While the cauliflower is boiling, heat the butter in a frying pan over medium heat.
  • Add the chopped garlic to the melted butter and sauté until golden brown and fragrant, about 3-5 minutes. Be careful not to burn the garlic.
  • Once the cauliflower is cooked, drain it thoroughly and transfer it to a food processor.
  • Add the sautéed garlic and butter mixture, cream cheese, salt, pepper, and any desired dried herbs to the food processor with the cauliflower.
  • Pulse the mixture until smooth and creamy, scraping down the sides of the food processor as needed.
  • Taste the cauliflower mash and adjust the seasoning if necessary.
  • Transfer the creamy cauliflower mash to a serving dish and garnish with fresh herbs or a drizzle of olive oil, if desired. Serve warm as a delicious side dish alongside your favorite main course.



Read the blog post for a more in-depth explanation of how to make this Cauliflower Mash and more tips and storage instructions.
I always recommend using a kitchen weighing scale and using weighted measurements. This will result in a more accurate process and your eggs will come out perfectly.
These nutritional values are provided as a guide only and may be different depending on your ingredients and measurements.


Nutrition Facts
Creamy, Garlicky Cauliflower Mash
Serving Size
1 serving
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Cauliflower Mash, Healthy Side Dish, Low Carb Sides
Did you make this?Leave a rating & leave some feedback in the comments section below! You can also tag me on Instagram @Nourishing.Niki and use the #NourishingNiki