Enjoy the creamy, buttery goodness of mashed cauliflower infused with roasted garlic. This easy and healthy side dish is perfect for anyone looking to enjoy a low-carb, keto-friendly alternative to mashed potatoes—without sacrificing flavor!
- Total Cooking Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 4
Ingredients
- 1 large head of cauliflower (about 600 g), cut into florets
- 1 whole head of garlic
- 2 tbsp olive oil (for roasting garlic)
- 3 tbsp unsalted butter (or dairy-free alternative)
- ¼ cup coconut milk or heavy cream (optional, for extra creaminess)
- ½ tsp sea salt (adjust to taste)
- ½ tsp black pepper
- ¼ tsp ground nutmeg (optional, for depth of flavor)
- 2 tbsp grated Parmesan or nutritional yeast (for a cheesy twist)
- 1 tbsp fresh chives or parsley, chopped (for garnish)
Instructions
-
Roast the Garlic:
- Preheat oven to 200°C (400°F).
- Cut the top off the garlic head to expose the cloves. Drizzle with olive oil, wrap in foil, and roast for 25-30 minutes until soft and golden. Let it cool slightly.
-
Cook the Cauliflower:
- Bring a large pot of water to a boil. Add the cauliflower florets and cook for about 10-12 minutes until fork-tender. Drain well.
-
Mash the Ingredients:
- Transfer the drained cauliflower to a food processor or use an immersion blender. Squeeze the roasted garlic cloves out of their skins and add them to the cauliflower.
- Blend until smooth, adding butter, coconut milk (or heavy cream), salt, pepper, and nutmeg. Adjust seasoning to taste.
-
Serve & Garnish:
- Spoon the mashed cauliflower into a serving bowl. Top with Parmesan (or nutritional yeast) and garnish with fresh chives or parsley.
Nutritional Information (per serving)
- Calories: 130
- Protein: 3 g
- Fats: 10 g
- Carbohydrates: 8 g
- Fiber: 3 g
- Sugar: 2 g
Vitamins & Benefits
- Cauliflower: A great source of fiber, vitamin C, and antioxidants.
- Garlic: Packed with immune-boosting compounds and heart-healthy benefits.
- Olive Oil & Butter: Provide healthy fats for better nutrient absorption.
Did you know? Roasting garlic transforms its sharp bite into a mellow, caramelized sweetness, making it a perfect flavor booster for mashed cauliflower!
Storage Tips
- Refrigerate: Store in an airtight container for up to 4 days.
- Freeze: Can be frozen for up to 2 months. Thaw and reheat before serving.
FAQ
Can I make this ahead of time?
Yes! Reheat on the stovetop with a splash of coconut milk or butter to restore creaminess.
Can I use frozen cauliflower?
Absolutely! Just steam and drain well to avoid excess moisture.
What can I substitute for butter?
Try ghee for a richer taste or olive oil for a dairy-free option.
