CREAMY GARLIC PARMESAN CAULIFLOWER MASH
This Creamy Garlic Parmesan Cauliflower Mash is a delicious, low-carb alternative to traditional mashed potatoes. This recipe is made with tender cauliflower florets, buttery richness and a perfect blend of garlic, low-fat milk, salt, black pepper and Parmesan cheese. This dish delivers a velvety texture with an irresistible depth of flavour. It’s an excellent side dish for any meal, casual weeknight dinners and special occasions. This recipe fits seamlessly into your lifestyle, whether you’re following a keto, gluten-free or vegetarian diet. The addition of garlic enhances the savoury taste, while Parmesan cheese provides a rich umami boost. This recipe is quick and easy, making it perfect for busy cooks who want something indulgent yet nutritious with its creamy consistency and comforting taste. This mash is sure to be a staple at your dinner table. This dish is served with roasted meats, grilled fish or hearty vegetables for a complete meal.
RECIPE CATEGORY
Side
SERVING SIZE
1 serving
CUISINE
American
PREPARATION/TECHNIQUES
Steam, Simmer, Sauté
OCCASION/HOLIDAY
Thanksgiving, Christmas, Family Dinner, Weeknight Meal, Potluck
SPECIAL CONSIDERATION/DIETARY CONCERNS
Low Carb, Vegetarian, Gluten-Free, Healthy, Quick & Easy, Low Fat
DISH TYPE
Casserole/Gratin
INGREDIENTS
There are the following ingredients for Creamy Garlic Parmesan Cauliflower Mash:
- 1 ½ cups cauliflower florets
- 1 tbsp unsalted butter
- 1 tbsp grated Parmesan cheese
- 1 clove garlic, minced
- 2 tbsp low-fat milk
- ¼ tsp salt
- ¼ tsp black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 120 kcal
- Carbohydrates: 9g
- Protein: 5g
- Fats: 8g
- Saturated Fat: 5g
- Cholesterol: 20mg
- Sodium: 320mg
- Fibre: 3g
- Sugar: 3g
PREPARATION
These steps are followed for the preparation of Creamy Garlic Parmesan Cauliflower Mash:
- Steam the Cauliflower: Bring a medium-sized pot of water to boil. Add cauliflower florets and steam for about 8-10 minutes until fork-tender. Drain well to remove excess moisture, as too much water can make the mash runny.
- Sauté the Garlic: In a small pan, melt the butter over medium heat. Add minced garlic and sauté for 30 seconds until fragrant but not browned. Be careful not to burn the garlic, as it can turn bitter.
- Blend the Ingredients: Transfer the steamed cauliflower to a food processor or use a potato masher for a chunkier texture. Add the sautéed garlic and butter, Parmesan cheese, low-fat milk, salt and black pepper. Blend until smooth and creamy. If needed, add a splash of milk to adjust consistency.
- Final Touches: Adjust seasoning to taste and serve warm. Garnish with fresh herbs or extra Parmesan for added flavour.
PREP TIME
- 5 minutes
COOKING TIME
- 10 minutes
TIPS
Here are some tips for the preparation of Creamy Garlic Parmesan Cauliflower Mash:
- Drain Well: Ensure the cauliflower is well-drained before blending to prevent excess moisture, which can make the mash watery.
- Adjust Consistency: For a creamier mash, add an extra tablespoon of milk. For a thicker texture, reduce the liquid.
- Boost Flavour: Enhance taste by adding fresh herbs like chives or rosemary. A pinch of smoked paprika also adds depth.
- Make it Dairy-Free: Use olive oil instead of butter and almond milk in place of dairy milk for a lactose-free version.
- Use a Food Processor: Blending with a food processor gives a smoother consistency, while mashing by hand retains some texture.
VARIATIONS
- Cheesy Mash: Add ¼ cup of shredded cheddar or mozzarella for an extra cheesy flavour.
- Spicy Kick: Mix in ¼ teaspoon of crushed red pepper flakes or cayenne pepper for some heat.
- Herbed Cauliflower Mash: Stir in 1 tsp of fresh chopped parsley, thyme or basil for a fresh, aromatic taste.
- Keto Version: Replace low-fat milk with heavy cream for a richer, keto-friendly option.
- Vegan Alternative: Swap Parmesan with nutritional yeast and use dairy-free butter for a plant-based dish.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stovetop over a low flame, stirring occasionally.
- Freezing: Freeze the mashed cauliflower in an airtight container for up to 2 months. To reheat, thaw in the fridge overnight and warm up in a saucepan, adding a splash of milk if needed.
- Meal Prep Friendly: Make in advance and portion into single servings for quick and easy side dishes throughout the week.