Garlic Mashed Cauliflower


Can we talk for a minute about how far cauliflower has come in this world? Once a sad, boiled companion to broccoli, cauliflower has become a cruciferous star on its own. From pizza crusts to vegan alfredo, this nutritious veggie has had a serious glow-up. This recipe is no exception. A quick, low-calorie, high-nutrient side dish, this garlic mashed cauliflower pairs well with just about any main course. Try serving it wherever you’d serve mashed potatoes—sauteed fish, grilled chicken, or a Thanksgiving-style turkey leg. 



  • 1 Taylor Farms Cauliflower Rice
  • 1 tablespoon olive oil
  • 1 clove garlic, smashed
  • ¼ cup grated Parmesan cheese
  • 1 tablespoon reduced-fat cream cheese
  • Salt and pepper to taste
  • Chopped chives for garnish


  1. Put cauliflower in a microwave-safe bowl and cover. Microwave for about 5 minutes. Stir after 5 minutes and microwave for an additional 5 minutes or so until tender. 
  2. Empty cooked cauliflower rice into a bowl, food processor, or blender depending on your preferred mashing method.
  3. Add grated Parmesan cheese and cream cheese.
  4. Mash the mixture with your tool of choice: the back of a large spoon, a potato masher, a blender, or a food processor. 
  5. Heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.
  6. Combine cauliflower mash, garlic, and pepper to taste in the bowl, blender, or food processor. 
  7. Garnish with chopped chives and enjoy!

Is Cauliflower Really Healthy?

You’ve been told to “eat the rainbow” to make sure you get enough vitamins and minerals in your diet. “Focus on bright-colored fruits and veggies, they have the most vitamins,” they tell you. So what’s the deal with cauliflower? Can it be that healthy even though it’s chromatically-challenged?

First, not all cauliflower is white. There are green, purple, orange, and white varieties. But even the white version would grow to be brownish green if the buds (the part we eat) aren’t protected from the sun while the plant is growing. Farmers cover the buds in a process called “blanching” to ensure the final product is the white cauliflower you see in the store.

White or not, cauliflower is packed full of vitamins, especially vitamin C. That’s right, you don’t have to rely just on oranges for this important vitamin. A serving of cauliflower has over half the recommended daily requirement for vitamin C! Cauliflower also has a good amount of several B vitamins, so eat up! 

Cauliflower is low in carbohydrates, too, making it a good option if you’re looking to lower your carbohydrate consumption (or save those carbs for dessert, we won’t tell.). For example, a cauliflower-based pizza crust has 17 g of carbs, while a whole wheat pizza crust will have around 27 g. If we compare cauliflower to your average white potatoes, ½ cup of cooked cauliflower has 3 grams of carbohydrates, while ½ cup of cooked potatoes will have about 15 grams. 

Mashed cauliflower makes for a tasty, nutritious side. Enjoy!

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