Is mashed cauliflower healthy?

Yes, it's low in calories and carbs, making it a great substitute for mashed potatoes.

How do I make it creamy?

Blend cooked cauliflower with garlic, cream or butter, and season to taste.

Yes, you can use plant-based butter and non-dairy milk to make it vegan.

Vegetables

A creamy and flavorful alternative to mashed potatoes, this Roasted Garlic Mashed Cauliflower is a low-carb side dish.

Per 100 g

70 kcal

1 serving

105 kcal

(150 g)

Protein	Carbs	Fat
2 g / 100g	8 g / 100g	4 g / 100g

Where the calories come from

Protein 11% · Carbs 42% · Fat 47%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 serving (150 g, 105 kcal) is 5% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 serving takes about 26 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Roasted Garlic Mashed Cauliflower is number 3 of 6 by calories per 100 g, lowest first. The similar foods average 76 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Savory Sautéed Spinach	23	3 g
Beet Greens Stir-Fry	35	2.5 g
Roasted Garlic Mashed Cauliflower	70	2 g
Roasted Sweet Potato Wedges	90	2 g
Zesty Lime Chili Corn	110	3 g
Sriracha Lime Brussels Sprouts	120	3 g

Nutrition data updated June 14, 2026.

8/10

Is mashed cauliflower healthy?: Yes, it's low in calories and carbs, making it a great substitute for mashed potatoes.
How do I make it creamy?: Blend cooked cauliflower with garlic, cream or butter, and season to taste.
Can I make this dish vegan?: Yes, you can use plant-based butter and non-dairy milk to make it vegan.

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