Mashed cauliflower offers a delicious and versatile alternative to traditional mashed potatoes. This low-glycemic option is perfect for those managing blood sugar levels, but its delightful taste and creamy texture are sure to win over the whole family.
This recipe takes mashed cauliflower to the next level with minced garlic, butter, cream, and a touch of cream cheese, creating a luxuriously smooth and satisfying side dish.
What Makes This Recipe Special
This mashed cauliflower recipe is specifically designed to be diabetic-friendly, and low carb, incorporating ingredients that minimize the impact on blood sugar levels:
- Low-Glycemic Base: Cauliflower is a non-starchy vegetable, boasting a significantly lower glycemic index compared to potatoes. This means it has a minimal impact on blood sugar rise, making it a suitable choice for those managing diabetes.
- Mindful Additions: While butter, cream, and cream cheese are incorporated for creaminess, they are used in moderation to limit the overall calories also.
- Herbs and Spices: A sprinkle of herbs and spices like garlic, chives, salt, and pepper enhances the flavor profile.
Jump to:
- What Makes This Recipe Special
- Ingredients You'll Need For This Recipe
- How To Make Garlic Mashed Cauliflower
- Substitutions and Variations
- Tips for Success
- Serving Suggestions
- Related Recipes & Articles
- Equipment
- Storage and Reheating
- Frequently Asked Questions
- More Diabetes Friendly Recipes
- Additional Resources
- Garlic Mashed Cauliflower
- Want To Save This Recipe?
Ingredients You'll Need For This Recipe
- Cauliflower: The star of the show, cauliflower provides a low carb base for this creamy and satisfying dish.
- Butter and Cream: These add richness and creaminess, mimicking the taste and texture of traditional mashed potatoes.
- Cream Cheese: A touch of cream cheese further enhances the creamy texture and adds a subtle tanginess that complements the cauliflower's flavor. The cream cheese also help prevent water mashed cauliflower.
- Garlic: The fresh minced garlic is lightly sauteed until fragrant before getting blended into the cauliflower mash.
Full ingredient amounts and preparation instructions are in the printable recipe card at the bottom of this post.
Full ingredient amounts and preparation instructions are in the printable recipe card at the bottom of this post.
How To Make Garlic Mashed Cauliflower
Butter, cream, and cream cheese combines to create a rich and decadent flavor profile, mimicking the luxurious texture of traditional mashed potatoes without compromising on diabetic-friendliness.
Prepare the Cauliflower
- Wash and trim the head of cauliflower of the small green leaves. Use a sharp knife to separate the florets from the stem core.
Boil The Cauliflower
- Bring a pot of salted water to a boil and add the cauliflower florets. Boil for approximately 10 minutes, or until fork tender.
- Remove from heat and drain the boiled cauliflower into a colander and set aside.
Mash The Cauliflower
- Add the butter and minced garlic to the empty pot the cauliflower boiled. Saute the garlic until fragrant and soft, about 1 minute.
- Add the drained cauliflower back to the pot with the garlic butter, and mash with a hand masher or immersion stick blender into a mash with a few bit for texture. Season to taste with salt and pepper.
Add the Cream and Cream Cheese
- Add the heavy cream and cream cheese, stirring them in gently until the cream cheese melts. Adjust seasonings as needed.
- Mash or stick blend one last time before serving.
Substitutions and Variations
Here are a few delicious variations when making this recipe.
- Dairy-Free: Substitute vegan butter, plant-based milk, and dairy-free cream cheese alternatives to create a vegan-friendly version.
- Flavor Variations: Add a sprinkle of grated Parmesan cheese, chopped fresh herbs like chives or parsley, or a pinch of nutmeg for additional flavor variations.
- Roasted Cauliflower: For a deeper flavor, roast the cauliflower florets in the oven with olive oil and spices before mashing.
Tips for Success
Here are a few tips for making mashed cauliflower:
- Use a good quality cream cheese for the best flavor and texture.
- Don't overcook the cauliflower, as it will become mushy.
- Season the mashed cauliflower generously with salt and pepper to taste.
Serving Suggestions
Serve this creamy mashed cauliflower alongside roasted chicken, grilled fish, or vegetarian main courses. Use it as a base for low carb shepherd's pie or a healthier alternative to mashed potatoes in casseroles.
Enjoy it with our Low Carb Irish Bangers and Mash or Pan Seared Lamb Chops as a natural side dish.
Related Recipes & Articles
Equipment
Equipment can have a big impact on how a recipe turns out. Below are some of my favorite pieces of equipment that I use when making this dish.
Storage and Reheating
- Store leftover mashed cauliflower in an airtight container in the refrigerator for up to 3 days.
- Mashed cauliflower can also be frozen in portions for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Reheat in the microwave until just hot, and stir before serving to incorporate any excess moisture.
Frequently Asked Questions
You can, but milk has more carbs than cream. You can substitute milk for the cream, but the resulting texture will not be as thick.
Drain the cauliflower thoroughly and mash it again. You can also add a tablespoon of grated Parmesan cheese to absorb excess moisture.
Yes, you can use a food processor to mash the cauliflower, but be careful not to over-process it, which can make the mash gluey.
More Diabetes Friendly Recipes
Additional Resources
- American Diabetes Association: https://diabetes.org/
- International Diabetes Federation: https://idf.org/
- National Institute of Diabetes and Digestive and Kidney Diseases: https://www.niddk.nih.gov/health-information/diabetes
- Centers for Disease Control and Prevention: [https://www.cdc.gov/diabetes/managing/managing-blood-sugar/a1c.html]
Garlic Mashed Cauliflower
Equipment
- 4 quart Stock Pot
- Potato Masher
Ingredients
- 1 large Cauliflower 2½-3 lbs
- 1 teaspoon Salt
- Water to boil cauliflower
- 2 tablespoon Butter salted
- 3 cloves Garlic minced finely
- Salt to taste
- Black pepper to taste
- 3 tablespoon Heavy Cream
- 2 oz Cream cheese cut into smaller chunks
Instructions
- Wash and trim the head of cauliflower of the small green leaves. Use a sharp knife to separate the florets from the stem core.1 large Cauliflower
- Bring a pot of salted water to a boil and add the cauliflower florets. Boil for approximately 10 minutes, or until fork tender.1 teaspoon Salt, Water
- Remove from heat and drain the boiled cauliflower into a colander and set aside.
- Add the butter and minced garlic to the empty pot the cauliflower boiled. Saute the garlic until fragrant and soft, about 1 minute.2 tablespoon Butter, 3 cloves Garlic
- Add the drained cauliflower back to the pot with the garlic butter, and mash with a hand masher or immersion stick blender into a mash with a few bit for texture. Season to taste with salt and pepper.Salt, Black pepper
- Add the heavy cream and cream cheese, stirring them in gently until the cream cheese melts. Adjust seasonings as needed.3 tablespoon Heavy Cream, 2 oz Cream cheese
- Mash or stick blend one last time before serving.
Notes
- You can also purchase 3 lbs of frozen cauliflower florets.
- Don't overcook the cauliflower, as it will become mushy.
- Season the mashed cauliflower generously with salt and pepper to taste.
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