Roasted Garlic Cauliflower Mash

This Roasted Garlic Cauliflower Mash is a healthier, yet very tasty alternative to traditional mashed potatoes. This delicious low-carb side-dish is ready under 20 minutes and it’s taste is very close to a potato mash, minus all the calories!

It is entirely Gluten-Free and it can be made vegan, paleo and dairy-free by simply replacing butter with your favourite buttery alternative, following your personal diet.

A close up of a plate of food, with Cauliflower and Mashed potato

Roasted Garlic Cauliflower Mash

I love making delicious healthy swaps when it comes to foods. For instance, I love these Buffalo Cauliflower Bites as a snack or appetizer. Cauliflower Fried Rice over the traditional, to cut calories and fats.

This Cheesy Cauliflower Crust Pizza is healthier than regular pizza, plus low-carb and Keto friendly.

Mashed potatoes is many people’s favorite comfort food side-dish. If you LOVE your potatoes, but you’re also on a mission to cut the carbs, this recipe was made for you my friend!

I was careful not to get too far away from the traditional recipe, except for the roasted garlic, which brings that little extra flavor kick. Which is definitely needed, because let’s be honest, cauliflower on its own is pretty… boring. But not here my friends!

Another vegetable I love to use as a low-carb replacement in so many dishes is zucchini. Like cauliflower, its taste is very neutral and its texture extremely adaptable. This Baked Zucchini Fries recipe is a delicious low-carb alternative to french fries. Craving sweet? Try these Zucchini Brownies!

A plate of food on a table, with side and Potato

For this recipe you will need a good food processor. Forget about trying to mash this up the same way you mash potatoes. No way, not gonna happen. And forget about the other handheld blending devices, get that food processor ready. I’m serious, you’ll thank me later.

To roast garlic you either slice the top of your bulb, pour some olive oil on top of it and roast it in the oven or you can simply crush some garlic cloves and roast them the same way. I went with the second option.

A close up of a plate of food with a spoon, with Cauliflower potatoes

You see, my local grocery store sells these huge bags of peeled garlic for dirt cheap, which I keep in the fridge. They last for weeks! So instead of roasting garlic the traditional way, I simply crushed 6-7 cloves and roasted them in a piece of foil with some olive oil. It did the same job. So you can go either way, depending on what is available to you.

Enjoy this wonderful healthy side dish!

A close up of a plate of food, with Cauliflower and side
A close up of a plate of food, with Cauliflower and Mashed potato

Roasted Garlic Cauliflower Mash

Yield: 6 people
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour

This Roasted Garlic Cauliflower Mash is a healthier, yet very tasty alternative to traditional mashed potatoes. A delicious low-carb side-dish ready in under 20 minutes


  • 1 cauliflower head, cut into florets
  • 1 whole garlic bulb or 6-7 garlic cloves
  • 1 tbsp olive oil
  • 1 tbsp butter
  • 4 tbsp milk of choice
  • Fresh green onion or chives, chopped
  • 1 tsp kosher salt
  • 1/4 - 1/2 tsp black pepper


  1. Preheat oven to 400 F
  2. Slice the top of a garlic bulb, place it in foil and pour some olive oil on top. Roast in the oven for about 40-45 minutes. Alternatively, you could crush 6-7 garlic cloves and bake them the same way for about 15-20 minutes.
  3. Pour 1 inch of water in a saucepan and set a vegetable steamer on top of it. Place the cauliflower florets in the vegetable steamer, close the lid and bring to a boil. When it starts boiling reduce heat and cook for about 12 minutes or until tender.
  4. Place the cooked cauliflower into your food processor squeeze the roasted garlic on top of it. Process until smooth. Tip: Do this in 2-3 steps, don't put all the cauliflower in your food processor at the same time, it will jam.
  5. Transfer to a large mixing bowl. Add the rest of the ingredients except green onion. Top with some sliced green onion. Adjust seasoning to taste.
Nutrition Information:
Yield: 6 Serving Size: 6 people
Amount Per Serving: Calories: 48Saturated Fat: 1gCholesterol: 6mgSodium: 414mgCarbohydrates: 1g

Did you make this recipe?

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  1. I do like cauliflower but I’m cautious about using it like this and I do love my cheesy mashed potatoes so.

  2. This is a very healthy dish that I want to try! It is easy to make and a good side dish to have with my chicken.

  3. This looks like a really healthy and yummy side dish that I’m going to have to try soon!

  4. Ugh,I wish I had seen this before I went to the store today! I am totally going back tomorrow because I need this in my face! I love cauliflower and garlic so it’s right up my alley.Thank you!

  5. This looks really good! Big fan of anything with roasted garlic, and the green onions/chives look like the perfect touch on top! 🙂

  6. I love anything with roasted garlic, this would be a great, unique way to eat cauliflower.

  7. Oh my goodness I am going to make this! I’m starting low carb this weekend in an effort to be healthier!

  8. Have been seeing more and more recipes using cauliflower and this one replacing potato is a smart move too. Always nice to try different ways of making veggies.

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