Cauliflower Mash with Garlic & Chives

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This cauliflower mash makes a perfect low-carb alternative for mashed potatoes. Not that there’s necessarily anything wrong with carbs, but sometimes you may just feel like something a bit lighter.

Cauliflower is such a versatile vegetable as you may realize with the recent popularity of dishes like Cauliflower Rice, Cauliflower Pizza Crust, or Cauliflower Buffalo Wings. Before all of these were imagined there was cauliflower mash and it remains a classic because it’s so simple and satisfying.

I also have a recipe for raw cauliflower mashed “potatoes” –  which is great too – but I often prefer the cooked variety because steaming the cauliflower can make it easier to digest. The raw version uses cashews or macadamias to create a velvety texture, which can lead to a dish that is quite high in fat. But steamed and blended cauliflower is naturally creamy, so it doesn’t’ need as much fat to make it taste delicious.

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Cauliflower has lots of nutritional benefits – most notably being high in choline – a nutrient that can be particularly hard to come by on a plant-based diet. Choline plays a major role in maintaining the integrity of cell membranes and is also involved in the production of important brain neurotransmitters.

Like other cruciferous vegetables, cauliflower is also rich in sulforaphane; a phytochemical that plays an important role in detox processes and appears to have a protective function against many types of cancer.

Cauliflower mash is an excellent addition to a holiday feast. You can also use it in any situation you would usually have mashed potatoes. I especially enjoy this topped with mushrooms and gravy with a side of grilled asparagus.


Feel free to add your favorite herbs and spices. Cauliflower is essentially a blank slate, so there are lots of options for seasoning to your liking. Fresh cilantro, parsley, thyme, or dill would all be great here.

For extra depth of flavor, you can roast the garlic in advance if you have the time, instead of steaming along with the cauliflower. And if you are a garlic lover you can certainly add even more to suit your taste.

As always, I recommend using the best quality olive oil that you can afford. It really does make a difference. One of my favorites is this Ice Pressed Extra Virgin Olive Oil, which is processed at 20-30 times colder temperatures than other cold-pressed olive oils. This preserves its nutritive and healing benefits. In this recipe, you could also use extra virgin coconut oil if you prefer, for an even-more buttery flavor.

This recipe is Medical Medium compliant, although if you are following one of his cleanse protocols, then you may choose to omit the oil and salt.

If you’ve never tried mashed cauliflower before, you may be surprised just how good it is!


Cauliflower Mash with Garlic and Chives

Prep Time: 10 minutes
Cook Time: 20 minutes
Course: Side Dish
Cuisine: American
Keyword: medicalmedium, plantbased, vegan
Servings: 2
Calories: 199.61kcal
Author: Mizpah Matus


  • Food processor or blender


  • 1. medium head cauliflower florets
  • 2 whole cloves garlic peeled
  • 2 tbsp almond milk unsweetened
  • 2 tbsp extra virgin olive oil
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 3 tbsp fresh chives chopped
  • Himalayan salt to taste
  • Fresh ground black pepper to taste


  • Place cauliflower florets and garlic cloves into a steamer basket set over a pot of gently boiling water. Cover and steam until the cauliflower is fork-tender; about 15-20 minutes.
  • Transfer the cauliflower and garlic to a food processor or blender and add the olive oil, almond milk, garlic powder, and onion powder. Season with salt and black pepper, to taste, and process until smooth and creamy. Taste and adjust the seasonings, as desired.
  • Transfer to a serving bowl and top with fresh chives before serving. Enjoy!


Steaming the garlic along with the cauliflower will reduce its strong raw flavor.


Calories: 199.61kcal | Carbohydrates: 14.67g | Protein: 5.87g | Fat: 14.97g | Saturated Fat: 2.09g | Polyunsaturated Fat: 2.09g | Monounsaturated Fat: 10.04g | Sodium: 190.31mg | Potassium: 464.29mg | Fiber: 6.95g | Sugar: 6.11g | Vitamin A: 230.11IU | Vitamin C: 127.12mg | Calcium: 87.81mg | Iron: 2.05mg
Tried this recipe?Let us know how it was!


7+ Sulforaphane Benefits (Broccoli Sprouts or Supplements)

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