Mashed Cauliflower with Roasted Garlic

Why Dr. Hoody endorses this recipe:

Cauliflower is low in calories and high in vitamins, providing some powerful health benefits.

Looking for a healthy, low-carb mashed potato substitute? Mashed cauliflower infused with the rich flavor of roasted garlic is satisfying and can be easily paired with sauteed spinach and a grilled protein for a tasty, low calorie meal that everyone in the family will love.

You might ask, how can something so flavorful be so healthy for you?  Well, cauliflower contains some of almost every nutrient that you need each day, including antioxidants and anti-inflammatory compounds. It is also one of the cruciferous vegetables which means it can help feed the bacteria in your stomach to create balance, it’s high fiber content helps keep you regular and it boosts your immune system.

Enjoy wonderful mashed cauliflower potatoes – and enjoy a comforting healthy food.

Prep Time: 15 minutes

Cook time: 1 hour

Servings: 4

Calories per serving: 135

Gluten Free


  • 2heads of cauliflower*
  • 1/4cup sour cream
  • 2tbsp butter softened
  • 1/2tsp salt or to taste
  • 1/8tsp black pepper or to taste
  • 2tbsp chopped chives optional
  • 1 head of garlic
  • 1 teaspoon of olive oil for garnish


Instructions for Roasted Garlic – 45 minutes in the oven

  1. Slice the head of the garlic, just enough to expose the cloves.  Drizzle olive oil over the exposed cloves.  Wrap garlic in tin foil and roast at 350 for 40-50 minutes, until soft.  Remove from oven, cool until you can handle. Squeeze out the tender cloves, puree and mix into the cauliflower.

Instructions for Mashed Cauliflower

  1. Cut the cauliflower heads down into florets, then steam or boil for about 8-10 minutes, until completely fork tender and soft. (Toss the green leaves and the tough base)
  2. You can also steam the florets by adding 1/2 cup of water to the bottom, and placing the cauliflower florets on the steamer insert.
  3. Let the cauliflower drain and cool, then squeeze in a kitchen towel to remove the majority of the water in the cauliflower. If you’re in a hurry, I’ve had success with using potato masher and a colander.
  4. For a chunkier cauliflower mash, mix the cauliflower with the remaining ingredients by hand. For a smoother texture, puree the squeezed cauliflower in a food processor with everything but the chives, for about one minutes, until smooth.
  5. Drizzle a little olive oil and drop a roasted clover for garnish. Beautiful!


Notes and Tips

  1. Plan ahead; roasting garlic takes about 45 minutes, pop this in the oven first.
  2. If you’re in a hurry try using a potato masher and a colander to squeeze the water out of the cauliflower
  3. When garlic is roasted it gets soft and tender, the bigger news is the how mild and soft the flavors become.
  4. I prefer steaming over boiling because it holds in all the nutrients and the cauliflower doesn’t get watered down.

courtesy of https://www.loveandlemons.com/roasted-garlic-recipe/)