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This healthy mashed cauliflower is a breeze to prepare and will be done in just 20 minutes. It boasts a light, creamy, and delicious texture, making it a perfect side dish for both busy weeknight dinners and special holiday gatherings.

A close shot of mashed cauliflower with chives.
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Easy Mashed Cauliflower

Get ready to dig into this awesome mashed cauliflower – it’s a winner on all fronts! No peeling hassle, which is a total win compared to mashed potatoes.

While I won’t claim it mimics mashed potatoes completely, this low-carb alternative has a smooth creamy texture and has the added nutritional boost from the cauliflower and tofu (the secret key ingredient!). Its yummy taste guarantees it’ll be a hit at the Thanksgiving table or any time of the year.

Looking for more easy Thanksgiving side dishes? Try these instant pot mashed sweet potatoes, roasted Brussels sprouts and carrots, or cauliflower cornbread dressing!

Ingredients

All the ingredients laid out on a white background.

I am highlighting just the ones that need further explanation. The complete list is in the recipe card below.

  • Cauliflower – you’re going to need a whole large head of cauliflower. Choose one that has no brown spots, is firm and heavy for its size with densely packed florets. When you get home, take it out of its usual cellophane to prevent molding. Transfer to a bag with paper towel to absorb any excess moisture.
  • Silken tofu – helps mimic the creaminess of traditional mashed potatoes and boosts protein content of the dish. You can use greek yogurt, softened cream cheese, or sour cream instead, if preferred. Grab an extra package and make this sweet potato sauce!
  • Parmesan – I highly recommend using high-quality Parmesan cheese that you grate yourself, as opposed to the pre-packaged version in a green jar for maximum flavor and texture.

How to Make Creamy Mashed Cauliflower

A four image collage of cooking process.
  1. Place water in a pot, add steamer basket, and bring to a boil. Add cauliflower florets, cover, reduce heat to medium, and cook for 10-12 minutes. It should be fork tender.
  2. In the meantime, melt butter in a small pan over medium heat. Add garlic and cook until fragrant and slightly softened. Be careful not to brown or burn the garlic, as this can give the dish a bitter taste.
  3. Once cauliflower is ready, cool and pat dry on a paper towel. Add to a high-speed blender or food processor long with garlic butter and the rest of the ingredients. Either pulse for a chunkier texture or blend until smooth, depending on your preference.
  4. Transfer to a bowl and garnish with chopped fresh chives. Enjoy!

Tips for Success

A close shot of mashed cauliflower with chives.
  1. Be careful not to burn the garlic. If you notice the garlic starting to brown too quickly, reduce the heat or even remove the pan from the heat briefly. The goal is to gently cook the garlic until it’s aromatic and softened.
  2. Be sure allow the cauliflower to cool before adding to the food processor or blender. Otherwise, you will end up with a thinner and runnier consistency as hot cauliflower releases steam.
  3. Along the same line, be sure to thoroughly pat the tofu dry.
  4. Adjust consistency. For maximum chunky texture in your mashed cauliflower, use a potato masher or pulse the cauliflower rather than processing it in a blender. You will need to blend the tofu though.

Serving Suggestions

Any dish that pairs well with mashed potatoes can also be served alongside this creamy cauliflower mash. It also compliments saucy dishes wonderfully.

Some suggestions include:

Cauliflower Puree

To create a baby-friendly and low-sodium version of this recipe, blend all the ingredients except for the parmesan cheese, salt, and pepper. Reserve a portion for your baby, and then add these ingredients for the rest of the family.

Storage

Transfer leftovers into an airtight container and store in the refrigerator for up to 5 days. Reheat in the microwave, on the stovetop over low heat, or in the oven at 350°F.

I don’t recommend freezing this dish.

More Cauliflower Recipes

5 from 1 vote

Healthy Mashed Cauliflower

This wholesome mashed cauliflower is a breeze to prepare and will be done in just 20 minutes. It boasts a light, creamy, and delicious texture, making it a perfect side dish for both busy weeknight dinner and special holiday gatherings.
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 6
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Equipment

Ingredients 

  • 1 large head cauliflower (about 3 pounds)
  • 1 tablespoon butter
  • 1 tablespoon minced garlic
  • 4 ounces silken tofu, patted dry
  • 1/4 cup parmesan cheese
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt
  • chives

Instructions 

  • Place water in a pot, add steamer basket, and bring to a boil. Add cauliflower florets, cover, reduce heat to medium, and cook for 10-12 minutes. It should be fork tender.
  • In the meantime, melt butter in a small pan over medium heat. Add garlic and cook until fragrant and slightly softened. Be careful not to brown or burn the garlic, as this can give the dish a bitter taste.
  • Once cauliflower is ready, cool and pat dry on a paper towel. Add to a high-speed blender or food processor long with garlic butter and the rest of the ingredients. Either pulse for a chunkier texture or blend until smooth, depending on your preference (see note).
  • Transfer to a bowl and garnish with chopped fresh chives. Enjoy!

Notes

  • No silken tofu? use 1/4 cup of Greek yogurt, softened cream cheese, or sour cream
  • Be sure allow the cauliflower to cool before adding to the food processor or blender. 
  • Adjust consistency. For maximum chunky texture in your mashed cauliflower, use a potato masher or pulse the cauliflower rather than processing it in a blender. You will need to blend the tofu though.

Nutrition

Calories: 70kcal | Carbohydrates: 6g | Protein: 4g | Fat: 4g | Fiber: 2g | Sugar: 2g | Vitamin A: 92IU | Vitamin C: 47mg | Calcium: 80mg | Iron: 1mg
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About Min

Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.

5 from 1 vote (1 rating without comment)

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