October 22, 2015

Parmesan Garlic Mashed Cauliflower

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This Baked Parmesan Garlic Mashed Cauliflower is the perfect low-carb, low-calorie side dish. Made with mashed cauliflower instead of mashed potatoes, this cozy dish is mashed, tossed with parmesan cheese, and baked to golden perfection.

Love cauliflower dishes? Also try my Grilled Cauliflower Stead with Green Goddess Sauce, Roasted Curry Cauliflower, and Healthy Buffalo Cauliflower Dip.

Baked Parmesan Garlic Mashed Cauliflower recipe

This Baked Parmesan Garlic Mashed Cauliflower recipe is exactly what you need when you are craving cozy comfort food, but still want a healthy dish. Instead of using carb-filled potatoes, this recipe swaps out steamed and mashed cauliflower. Mimicking mashed potatoes, this dish is seasoned with garlic and parmesan, once it's all whipped together and baked, you'd never know this dish is low carb, low cal, gluten-free, and clean eating. It tastes close to traditional mashed potatoes and is a lovely healthy substitute. Plus it's only 100 calories per serving!

Cauliflower is a great carb-free swap from standard mashed potatoes or a great way to get in more veggies. I love carbs and eating potatoes, but I also love mixing them up in the kitchen and having variety with the vegetables we eat. I also do the healthy swap of trading out Greek yogurt for sour cream. This dish is a great way to get the entire family, kids included to enjoy cauliflower.

Many Garlic Mashed Cauliflower Recipes just mash the cauliflower and serve it, but I go the extra step here to bake the dish, giving it a nice brown crust. I think the best part about this dish is you make the creamy mash THEN pop it under the broiler to get a nice and browned crust. The extra step makes ALL the difference.

This Parmesan Garlic Mashed Cauliflower recipe is so easy, has a great creamy texture and tastes incredible. It could not be easier to make with only 5 ingredients!

If you are looking for a traditional mashed potato dish, try my Loaded Crock Pot Mashed Potatoes.

Here's why you should try my Baked Parmesan Garlic Mashed Cauliflower recipe...

This Baked Parmesan Garlic Mashed Cauliflower recipe is so simple, healthy, and delicious.
It's only 5 ingredients!
It's the best of both worlds being healthy BUT tasting like cozy comfort food mashed potatoes.
Unlike mashed potatoes, this dish is low-carb and only 100 calories a serving.
There is no sour cream in this, just healthy Greek yogurt, which adds even more nutrition to the dish.
It's so very tasty and rich!

Ingredients:

Here's an overview of what you'll need to make this Baked Parmesan Garlic Mashed Cauliflower, but keep scrolling for the full recipe amounts.

Cauliflower: You'll need 1 medium head of cauliflower, cut into florets for easy steaming. Cauliflower is a surprisingly healthy vegetable filled with vitamin C, vitamin K, vitamin B, and folate. It's also a great source of fiber.
Garlic: I use fresh whole garlic cloves in this and steam it in the pot with the cauliflower for extra flavor.
Plain Greek Yogurt: Instead of using sour cream or cream cheese, I kept this recipe super light and healthy by using plain Greek yogurt. You can use low-fat or full-fat.
Milk: You can use your favorite type of milk including full-fat or low-fat, depending on your diet.
Parmesan Cheese: Just a little brings a rich, nutty flavor to this dish.
Kosher Salt & Black Pepper To Taste

Instructions:

This is an overview of the instructions to make this Baked Parmesan Garlic Mashed Cauliflower, but the full detailed printable recipe is below in the recipe card.

Preheat oven to 350 degrees. Spray a baking dish with cooking spray.
Using a vegetable steamer basket or steamer insert, as shown below, boil an inch or two of water and steam the cauliflower florets and garlic for 10-12 minutes until fork tender.
Put the steamed cauliflower, garlic, milk, Greek yogurt, half the Parmesan, salt, and pepper in a blender or food processor and blend until smooth and you have your desired consistency. If you don't have a food processor you could do it by hand with a potato masher, but it will not be nearly as smooth. You could also use an immersion blender.
Put the mixture in an oven-friendly casserole dish and top with the remainder of the cheese.
Bake at 350 for 25-30 minutes or until the top browns.
Garnish with fresh chives or green onions and serve.

Variations

I love this Baked Parmesan Garlic Mashed Cauliflower recipe as written, but here are some fun variations.

Make it Keto: Make it with cream cheese instead of Greek yogurt.
Make it Vegan or Dairy-Free: Substitute the milk and yogurt for non-dairy yogurt.
Make it Half Potato: You can also make this a little more potato-like by doing half cauliflower and half steamed potatoes.
Make it Buttery: This recipe is healthier, substituting parmesan for butter, but you can add a tablespoon to make this buttery.
Add Fresh Herbs: Add fresh herbs like chives, thyme, rosemary, basil, or parsley.

FAQ

Storage & Leftovers

Store any leftovers of the Baked Parmesan Garlic Cauliflower Mash in an airtight container in the fridge for up to five days.

Freezing

You can freeze the mashed cauliflower in a freezer-safe container for up to three months.

How do I keep mashed cauliflower from being watery?

Mashed Cauliflower gets watery when you get too much water in the cauliflower while pre-cooking it. That can happen from boiling it, so that's why this recipe steams it.

Is mashed cauliflower good for you?

Cauliflower is a hidden superfood low in carbs and calories but high in nutrients like Vitamin C. Some mashed cauliflower recipes still have sour cream or mayo, but this one stays light and healthy with Greek yogurt.

This Baked Parmesan Garlic Mashed Cauliflower is Low Carb and Delicious!

Baked Parmesan Garlic Mashed Cauliflower is such a great side dish that's low carb, and low calorie but still delicious. Whether you are looking to have a healthier holiday meal, or just need a quick side dish for busy weeknights, you will love this fabulous dish. It's creamy and delicious with a fabulous baked crust that elevates the dish to another level.

Consider this suggestion for a Parmesan Garlic Mashed Cauliflower recipe my number one for the big day! I hope you enjoy them as much as my family does. You can serve this as a side dish for family dinner with chicken, turkey, pork chops or as part of your holiday meal including Thanksgiving, Christmas, or Easter. Here are a few ideas to make it a meal.

Serving Suggestions:

More Cauliflower Recipes to Try:

For a classic mashed potato dish, try my Loaded Crock Pot Mashed Potatoes.

If you make this Baked Parmesan Garlic Mashed Cauliflower, I’d love to hear what you think! Leave a comment and a star rating ★ below. Make sure to follow me on Instagram, Pinterest, and Facebook too!