Gluten Free Roasted Garlic Cauliflower Mash {Whole30, Low Carb, GF}

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 my mashed potatoes. In fact, potatoes are shown to be one of the healthiest foods to eat and it makes me sad there's this trend of avoiding them. One of the side effects of our society chronically dieting is avoiding real food.

Well, I'm not avoiding real food but I do like to lighten up traditional recipes and rotate different carbs in my diet for variety. Today I'm sharing one of my favorite recipes.

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! 

More Recipes To Try

Healthier Mashed Potatoes & Cauliflower

Maple Tahini Butternut Sweet Potato Mash

Parsnip Carrot Mash

Mashed Potato Muffins

Gluten Free Roasted Garlic Cauliflower Mash

Megan Olson

A creamy, delicious, hearty and healthy comfort food this Roasted Garlic Cauliflower Mash is waist friendly! A perfect holiday substitute to traditional mashed potatoes. Paleo + Gluten Free + Vegan + Low Calorie

5 from 1 vote

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Prep Time 10 minutes mins

Cook Time 40 minutes mins

Total Time 50 minutes mins

Course Dinner

Cuisine American

Servings 2 servings

Calories 127 kcal

Equipment

• ▢
  Food Processor

Ingredients

 

US CustomaryMetric

 

1x2x3x

• ▢ 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

Serving: 1servingCalories: 127kcalCarbohydrates: 21gProtein: 7gFat: 3gSaturated Fat: 2gSodium: 121mgPotassium: 955mgFiber: 6gSugar: 6gVitamin C: 139mgCalcium: 70mgIron: 2mg

Tried this Recipe? Let me know!Let us know how it was!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.