Garlic Cauliflower Mash Recipe

By the wlr team

A delicious twist on regular mash, this garlicky cauliflower alternative is both low carb and low calorie. It’s quick to prepare and a delicious accompaniment to both meat and fish.

  • Recipe makes: 2 servings
  • Prep time:
    5 mins
  • Cook time: 15 mins
  • Calories: 136
    per serving


  • 420g Cauliflower, Raw, Average
  • 1 Tbsp/15ml Oil, Olive, Extra Virgin, Average
  • 1 Clove/3g Garlic, Raw, Average
  • 30ml Milk, Almond, Average
  • 2.5g Salt, Sea, Average
  • 1 Pinch/0.2g Pepper, Black, Freshly Ground, Average
  • 1 Tbsp/6g Chives, Fresh, Average


Bring a large pot of salted water to a boil over high heat.

Add the cauliflower and reduce the heat to simmer. Cover and cook for about 10 minutes or until tender.

While the cauliflower is cooking, drizzle a drop of olive oil in a small pan over medium heat and cook the garlic until softened and slightly browned (about 2 minutes). Remove from heat.

Drain the cooked cauliflower in a strainer. Then put it in a medium mixing bowl.

Transfer half of the cauliflower to a blender and puree until smooth.

Add the remaining cauliflower and puree until creamy and smooth. Blend in 2 Tbs. of olive oil and the garlic. Add almond milk for a creamier consistency. Season with salt and pepper to taste. Garnish with chives.

Nutrition information per serving
Calories (kcal)136
Carbohydrate (g)6.5
Fat (g)9.1
Protein (g)7.1
Fibre (g)3.7
Alcohol (g)0.0
Fruit & Veg2.9

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