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A bowl of garlic-parmesan mashed cauliflower, garnished with a parsley leaf on a lace table cloth.
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5 from 3 votes

Parmesan & Garlic Mashed Cauliflower

This creamy mashed cauliflower recipe is slightly textured, rustic, requires just 6 main ingredients and takes only 25 minutes to make! It’s keto, cheesy, easy made vegan and healthy! A perfect side dish for a simple family meal or fancy dinner party!
Prep Time5 mins
Cook Time15 mins
Steaming time5 mins
Total Time25 mins
Course: Side Dish
Cuisine: International
Diet: Gluten Free
Servings: 4 servings
Calories: 227kcal


  • cutting board & sharp knife
  • cheese grater
  • large stock pot
  • strainer
  • potato masher
  • upright blender or immersion blender


  • 1 large cauliflower
  • ½ cup parmesan - freshly grated
  • 5 garlic cloves
  • 1 tbsp. fresh parsley
  • 2 tbsp. sour cream
  • 2 tbsp. salted butter
  • ¼ cup heavy cream
  • salt & pepper - to taste


  • Bring a stock pot of water to a boil (just enough to cover cauliflower florets). While water is boiling, slice 1 large cauliflower into florets. They can be cut large.
  • Grate ½ cup parmesan, remove 5 garlic cloves from their skins and finely chop 1 tbsp. fresh parsley
  • Once pot is boiling, pour in cauliflower florets and raw garlic. Simmer for 15 minutes.  Remove cauliflower and garlic into a strainer, and allow it to steam off for 5 minutes.
  • If using an immersion blender, place  boiled cauliflower with garlic back in the pot and use a potato masher to break it up. Add parmesan, 2 tbsp. sour cream, 2 tbsp. salted butter, and ¼ cup heavy cream, and allow butter to melt. If using a blender, place all ingredients in the blender. Blend with either method to desired consistency. 
  • Stir in fresh, chopped parsley and salt to taste. Reheat, if necessary, for a few minutes over low heat. Sprinkle with fresh pepper and serve.


If you would rather roast the cauliflower and garlic instead of boil:
Slice cauliflower into small florets and remove garlic cloves from skins. In a large bowl, coat florets and garlic with 1 tbsp. olive oil. Pour onto a foil-lined baking sheet and roast for 30-40 minutes at 400 F. (200 C.)
To make this recipe vegan:
Simply substitute sour cream, cheese and butter with vegan brands. I like Tofutti’s “Better Than Sour Cream,” Earth Balance as a butter substitute and Violife’s vegan “Just like Parmesan.” You can also use “Miyoko’s Cultured Vegan Cheddar Shreds,” which melts nicely.
To freeze properly:
Freeze mashed cauliflower and garlic without the other ingredients in a sealed container or ziplock bag. To thaw, remove from freezer and refrigerate over night.
To reheat:
I prefer to reheat it in a pot on the stove, stirring occasionally, for just 7-10 minutes. But if you prefer to bake it in the oven, bake at 350 F. (175 C.) for 20-25 minutes.
This recipe will last in the fridge for 3 days when stored in a sealed container.
See post for detailed instructions with photos of the process.
Nutrition information is an estimate.


Serving: 4ounces | Calories: 227kcal | Carbohydrates: 13g | Protein: 9g | Fat: 17g | Saturated Fat: 10g | Trans Fat: 1g | Cholesterol: 49mg | Sodium: 330mg | Potassium: 698mg | Fiber: 4g | Sugar: 4g | Vitamin A: 859IU | Vitamin C: 107mg | Calcium: 226mg | Iron: 1mg