This cheesy cauliflower mash is flavourful from the garlic, herbs and cheese and makes for a simple low carb side dish in place of regular potato mash. Plus it adds another vegetable to your dinner! A vegetarian, gluten-free and low histamine recipe.
Cauliflower rice has been on my radar (and plate!) for a while, but cheesy cauliflower mash is a relatively recent discovery and I love it. Alongside my honey roasted vegetables and roasted potatoes with zucchini, these are flavourful sides that go with so many meals.
If you love mash as much as my family does, then you may also like to see my creamy potato cauliflower mash which is flavoured with garlic and sage.
You can of course have cauliflower mash without cheese, but just a few spoonfuls transforms this side into something a little more creamy and indulgent!
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⭐ Why this recipe is so good
- It's very simple to make: the process is very similar to regular potato mash, but with some added flavourings as cauliflower doesn't have too much flavour by itself. The benefit of this is being able to add as much flavour as you like!
- Cheesy cauliflower mash is low carb: in comparison to regular mashed potatoes, cauliflower mash is a low carb mash but still has all the comfort food vibes.
- Gets another vegetable on your plate! We all know eating our veggies is good, and this is another way to get a portion.
- Lots of vitamins: cauliflower is a good source of vitamin C and other nutrients, as well as fibre (Healthline).
🥘 Ingredients for cauliflower mash
This creamy cheesy cauliflower mash only requires a few ingredients. You will need:
- Cauliflower: the main ingredient of course. Use a medium size cauliflower for a side dish to serve 3-4 people.
- Onion and garlic: to flavour the cauliflower. Adjust the garlic quantity to preference. I only use one clove but you may like more!
- Cream cheese: for that cheesy taste. Cream cheese is low histamine, but it is always good to try and use a brand with as few additives as possible.
- Milk: personally I use non-dairy milk, but either is fine.
- Olive oil: both to fry the onions and garlic, but also a drizzle on top to serve adds flavour. I suggest using something like the Filippo Berio extra virgin olive oil for a better taste than regular olive oil.
- Parsley: for flavour, although you may like to use dill if you tolerate as well.
📖 Variations on the recipe
If you don't follow a low histamine diet, then a tablespoon of parmesan would be nice and add even more cheesy flavour to this side dish.
For those who like dill (and tolerate), this is also great as a garnish.
🔪 Step by step instructions
Making this cheesy cauliflower mash is very easy to do, and requires just a few steps:
STEP 1
Bring a large pan of water to a boil and add the cauliflower florets. Bring back to the boil, then reduce the heat to a light simmer. Cook for 10-12 minutes or until the florets are fork tender.
Place a colander over a bowl, and add the cauliflower to drain excess liquid. I suggest leaving it for a few minutes for as much liquid as possible to drain off.
STEP 2
Fry the onion and garlic in a little olive oil until softened, about 5 minutes.
STEP 3
Add the cauliflower to a food processor and blend until smooth. You may need to scrape the sides down a few times.
STEP 4
Add the onion and garlic to the food processor, and blend for another 10 seconds or so. Next add the milk, cream cheese, half the parsley, salt and pepper (if using). Blend again so it is smooth and creamy in texture.
💭 Recipe tips and notes
- Leave the cauliflower to drain in the colander for at least a few minutes after cooking to allow the liquid to drain, as they will help it be less watery.
- Adjust the amount of garlic and cream cheese to taste, you may like to add more to preference.
📋 Frequently asked questions
Cauliflower mash will be more 'wet' than regular potato mash. Some tips to help:
Once you have boiled the cauliflower, I suggest placing it in a colander or sieve over a bowl so the excess liquid can drain off.
You can pat dry the cauliflower with a paper towel or a clean tea towel once it has been placed in the colander to further remove excess water.
The beauty of this cauliflower mash is that you can adjust the flavourings to preference. Cauliflower is pretty bland on its own, so you need some flavourings. Increase the amount of garlic, herbs and cheese to your taste preference.
Yes, for sure. Just swap out the drizzle of olive oil to serve for a pat of butter.
Yes definitely. The mash will likely be a little more lumpy than if you use a blender or food processor, but some people prefer it! Of course, the onion and garlic won't blend into the mash as they would in a food processor.
🍽 Dishes to pair with this mash
Mash is always delicious as a side with chicken recipes such as my panko chicken and blueberry chicken, or with turkey dishes such as my turkey with sage cream sauce or other meat dishes.
It's also so good with fish dishes such as my almond crusted cod and pistachio crusted cod, along with some veggies on the side.
Or enjoy with plant-based dishes, including my quinoa stuffed zucchini boats!
🥣 More flavourful sides
Whether it is hot sides for an evening meal or holiday dinner, or cold side salads, you can find so many ideas on my sides page including my fun pesto Brussels sprouts and my brown butter hasselback butternut squash! A few recent recipes to try out:
I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating ⭐ if you tried the recipe!
📖 Recipe
Cheesy Cauliflower Mash
Equipment
- Food processor
- Colander or sieve
Ingredients
- 1 medium cauliflower cut into florets
- 2 tablespoon extra virgin olive oil divided
- ¼ white onion diced
- 1 garlic clove finely diced or minced
- ¼ cup milk or non-dairy milk
- 2 tablespoon cream cheese
- pinch salt
- pinch black pepper optional
- 2 tablespoon parsley
Instructions
- Bring a large pan of water to a boil and add the cauliflower florets. Bring back to the boil, then reduce the heat to a light simmer. Cook for 10-12 minutes or until the florets are fork tender. Place a colander over a bowl, and add the cauliflower to drain excess liquid.
- Fry the onion and garlic in a little olive oil until softened, about 5 minutes.
- Add the cauliflower to a food processor and blend until smooth. You may need to scrape the sides down a few times. Then add the onion and garlic, and blend for another 10 seconds or so. Next add the milk, cream cheese, half the parsley, salt and pepper (if using). Blend again.
- Spoon the cauliflower mash into your serving bowl, and drizzle with olive oil. Sprinkle the remaining parsley and grind of pepper, if using.
Notes
- Leave the cauliflower to drain in the colander for at least a few minutes after cooking to allow the liquid to drain, as they will help it be less watery.
- Adjust the amount of garlic and cream cheese to taste, you may like to add more to preference.
- Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
- garlic, which scores 1.
- milk will have variable scores depending upon type used.
- black pepper, which scores 2.
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