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Gluten Free Roasted Garlic Cauliflower Mash! A healthy low-calorie alternative to mashed potatoes. Made with simple, real food ingredients with the same consistency as real potatoes.
This Gluten Free Roasted Garlic Cauliflower Mash was originally published November 2014. I’ve retested and rephotographed the recipe for you friends. It’s so so good. Enjoy!
I love healthy mashed potatoes. In fact, potatoes are shown to be one of the healthiest foods to eat and a small potato only has about 100 calories. It makes me sad there’s this trend of avoiding potatoes because people think they make you fat or have too much sugar. One of the side effects of diet culture!
I like to find different ways to incorporate more vegetables into my diet and this healthy cauliflower mash recipe is one I make time and again!
Gluten Free Roasted Garlic Cauliflower Mash
Cauliflower mash! Not only is it naturally gluten free, it’s also dairy free and comes with an abundance of flavor friends.
Made with just 4 ingredients, this is by far favorite one of my favorite recipes. It’s creamy, delicious and the texture is exactly like mashed potatoes. In fact, I’ve had people think they were the real deal when I’ve served them before. That’s pretty awesome considering they’re way less calories than mashed potatoes.
Not only is this a healthy substitute for the holidays, but it can be served year round!
What You Need
- Head of Cauliflower
- Garlic
- Dried Parsley
- Milk, sour cream or Greek yogurt
- Salt and pepper
How To Make Gluten Free Roasted Garlic Cauliflower Mash
There’s two easy ways to make this recipe. The first is roasting the cauliflower in the oven and is my preferred method. Roasting makes the cauliflower very tender so it’s creamy and fluffy after it’s cooked and blended.
If you roast it, toss it on a sheet pan with salt and pepper and roast at 375 F for 40 minutes. Then remove from the oven and blend with the other ingredients in a food processor.
The other method is boiling the raw cauliflower florets in a large pot of water. If you go this route, keep the water boiling 30 minutes or until the cauliflower is fork tender.
Then drain the water from the cauliflower and blend. Either method works well. It’s really a matter of personal preference and how much oven or stovetop space you have.
What To Use To Thicken Your Cauliflower Mash
Several ways to make your cauliflower mash thick and fluffy like real mashed potatoes. Coconut milk, regular milk, almond milk, Greek yogurt, coconut yogurt or sour cream all work.
Personally, through the years I’ve tried them all and my favorites are coconut milk, Greek yogurt and sour cream. They make the mash creamier than the others.
Depending on your dietary restrictions and the type of diet you prefer to follow, any of these will work. Just sharing what I love best with you!
Want more healthy side dish recipes? Try my healthier mashed potatoes and mashed potato muffins next!
Gluten Free Roasted Garlic Cauliflower Mash
Equipment
Ingredients
- 1 head cauliflower, washed, de-stemmed and sliced
- 2 tablespoons garlic, minced
- 1/3 cup light coconut milk, or milk of choice, sour cream or Greek yogurt
- 1/2 tablespoon dried parsley
- Salt and pepper to taste
Instructions
- Preheat oven to 375 F. Prepare a baking sheet with parchment paper. Place cleaned and sliced on baking sheet. Spray with cooking spray, salt and pepper.
- Roast 40 minutes until the edges begin to brown slightly.
- Remove the cauliflower from the oven. Cool 5 minutes on the pan then add to a food processor.
- Next add the remaining ingredients to the food processor. Blend 2-3 minutes until a potato like consistency appears.
- Remove from the food processor and serve immediately.
- Store leftovers in the refrigerator up to one week. To reheat, add a bit of milk to restore the creaminess of the mash.
- This recipe can also be made in advance. Make the recipe them place in an oven safe dish. Reheat in the oven at 350 F for 30 minutes and serve.
Notes
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Could I achieve the same thing on a stove top? I don’t have an oven but would love to try this.
You should be able to boil the cauliflower to cook it.
Can I substitute the milk with greek yougurt? Can you please send me the cauliflower mash recipe, the boiled not the roasted? Thanks.
You can add Greek yogurt, but you still need milk or broth to thin it out or it will be really thick and not have a smooth-like texture like potatoes. There is no separate recipe link for boiling. You simply boil the cauliflower until tender, drain then follow the same instructions here by blending it with the other ingredients.
Mashed potatoes is one food I’ve always been able to do without. However, I am a huge fan of cauliflower mash. I love the earthy taste the cauliflower gives.
I’m the same when it comes to mashed potatoes. I can do sweet potatoes though.
Yum! I used to make a recipe just like this before I accepted that cauliflower doesn’t digest so well for me. It was awesome though. And I love parsnip and carrots but haven’t tried a mash with those yet.
I have issues with cauliflower at times. The parsnip & carrots is not as hard on the digestive system.
Oh I’ve got to make this ASAP Love the roasting! And that Parsnip and carrot mash looks divine as well!! Thanks for sharing chick!
Thank you!
This is such a great substitute for mashed potatoes! I am going to trick my husband. 🙂
Hope it works 😉
Love cauliflower mashers! They are so tasty. This looks amazing!! Found your recipe at the Two Cup Tuesday Link Party. I am one of the hostesses of Tickle My Tastebuds and would love you to stop by and link up this recipe if you have not yet already.
Lori
Thanks for popping by. I’ll check it out.
I love cauliflower mashes and “rices”! And all that garlic….so yum!
I haven’t tried ricing yet. Need to work on that one.
Thank you so much for the recipe! Since you teased it I was looking forward to start cooking it! For sure it is going in my Thanksgiving meal! 🙂
Yeah! Hope you love it.
I’m just sooo lazy to roast my cauliflower – ha!
But it’s so easy….