American · side

Garlic Butter Mashed Cauliflower

Name: Garlic Butter Mashed Cauliflower
Total time: 25 min
Cuisine: American
Ingredients: 1 large head cauliflower (about 680 g / 6 cups florets, most of the stems cut off); 1 tsp olive oil; 2 garlic cloves, minced; 2 tbsp butter, cut into chunks; 2 tbsp (1 oz) cream cheese, cut into chunks; 3/4 tsp sea salt, to taste; a small pat of butter, to serve (optional); fresh chives, to garnish (optional)

Garlic Butter Mashed Cauliflower — from Wholesome Yum's cooking video

Watch how it’s made · 8:43

Video by Wholesome Yum on YouTube · Open on YouTube

25 minServes 4142 kcal a serve

Keto (5.9 g net carbs a serve)
Vegetarian
Gluten-free ingredients
Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

A buttery stand-in for mashed potato: about 6 g net carbs a serve (a similar portion of potato mash has around 30 g), and rich in vitamin C from the cauliflower.

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Ingredients 8

1 large head cauliflower (about 680 g / 6 cups florets, most of the stems cut off)
1 tsp olive oil
2 garlic cloves, minced
2 tbsp butter, cut into chunks
2 tbsp (1 oz) cream cheese, cut into chunks
3/4 tsp sea salt, to taste
a small pat of butter, to serve (optional)
fresh chives, to garnish (optional)

Method

Tap a time to watch that step in the video.

Cut the cauliflower into florets, trimming off most of the stems. 2:59
Warm the olive oil in a small pan over medium heat and sauté the garlic for a minute or two until fragrant, then tip it into a bowl so it doesn't burn. 3:56
Steam the florets over salted boiling water (or microwave them covered with a splash of water) for 10–15 minutes, until they fall apart when pressed with a fork. Drain well. 4:35
While still hot, put the cauliflower in a food processor with the garlic, butter, cream cheese and salt and blend for 1–2 minutes, scraping down the sides, until completely smooth. 5:38
Taste for salt, swirl into a serving dish and finish with a pat of butter and chopped chives if you like. 6:48

Tip. Cooking the cauliflower until very soft and blending for a full 2 minutes gives the smoothest mash. Dry the florets well so it isn't watery. Keeps 4 days in the fridge.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy142 kcal590 kJ

Protein3.9 g8% of a day

Fibre3.5 g12% of a day

Carbohydrate9.3 g5.9 g net · 3.5 g sugars3% of a day

Fat11 g6.2 g saturated14% of a day

Sodium510 mg22% of a day

Where the energy comes from one serve

Net carbs 17%
Protein 11%
Fat 72%

Fits keto: 5.9 g net carbs a serve, with 72% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin C High92%

83 mg a serve, mostly from cauliflower (99%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin K High25%

29 µg a serve, mostly from cauliflower (90%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Folate High25%

99 µg a serve, mostly from cauliflower (98%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B6 Source19%

0.3 mg a serve, mostly from cauliflower (93%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Potassium Source11%

530 mg a serve, mostly from cauliflower (96%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Show the other 10

Vitamin A9%

83 µg a serve, mostly from butter (58%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Omega-38%

0.1 g a serve, mostly from cauliflower (55%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Magnesium6%

27 mg a serve, mostly from cauliflower (94%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc5%

0.6 mg a serve, mostly from cauliflower (88%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Calcium4%

50 mg a serve, mostly from cauliflower (75%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Iron4%

0.8 mg a serve, mostly from cauliflower (90%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E4%

0.6 mg a serve, mostly from olive oil (29%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Selenium4%

1.9 µg a serve, mostly from cauliflower (53%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin D1%

0.2 µg a serve, mostly from butter (61%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B121%

0 µg a serve, mostly from cream cheese (44%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Wholesome Yum; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.