This Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese is the best recipe I’ve tried for mashed cauliflower! And this tasty cauliflower mash is perfect for a side dish when you don’t want the carbs from mashed potatoes.

PIN Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese!

Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese shown in bowl with spoon and salt-pepper shakers.

I think everyone who likes cauliflower and goat cheese is going to love this savory Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese! I’ve tried so many variations of cauliflower mash through the years, and in my humble opinion this is the BEST pureed cauliflower you could possibly want. It’s the creamy goat cheese that makes this mashed cauliflower dish so good for me, and this is a low-carb side dish I make over and over.

And everyone has seen recipes comparing pureed cauliflower to mashed potatoes, but this pureed cauliflower is perfectly happy about being cauliflower, and thrilled to be flavored with garlic, Parmesan, and goat cheese! Anyone who’s limiting carbs will be happy to have this on their plate.

And the last few years I’ve been making this Pureed Cauliflower recipe with a bit more goat cheese and more grated Parmesan and adding a pat of butter when I serve it, so I’m going to mention those changes in the recipe. I hope you try it!

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

  • large head cauliflower
  • Minced Garlic (affiliate link) or 2-3 garlic cloves
  • half and half or heavy cream (if needed)
  • grated Parmesan cheese
  • goat cheese
  • salt/pepper to taste
  • butter for serving (optional)

What kind of goat cheese did I use to flavor the pureed cauliflower?

For this recipe I used the creamy goat cheese that comes in a log. (There are some good brands from France, but I usually just buy the goat cheese at Costco!) Read more about Goat Cheese if you’re not familiar with it.

What other cheese could you use for the pureed cauliflower?

I do think goat cheese is an acquired taste, and if you’re not a fan of the pungent flavor you can use another type of creamy white cheese that you enjoy to flavor the pureed cauliflower, such as Feta, Cotija, Queso Fresco, or even Ricotta or cream cheese.

Do you need an immersion blender to make pureed cauliflower?

I originally used an Immersion Blender (affiliate link) for this recipe, which made it easy to puree the cauliflower right in the pan I cooked it in. But lately I have been preferring the slightly more chunky texture you get from using a potato masher and then a hand mixer. You can also use a food processor to make this; use whichever method you prefer.

How low in carbs is the Pureed Cauliflower?

This cauliflower mash that’s deliciously flavored with garlic, Parmesan, and goat cheese has only about 5 net carbs per serving!

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How to Make Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

  1. Cut a large head of cauliflower into small, same size pieces.
  2. Simmer the cauliflower and garlic about 20 minutes on low heat, until it’s quite soft.
  3. Let drain very well. (Don’t rush this or the finished dish will be watery.)
  4. While it cooks measure out the goat cheese and grated Parmesan. (Nowdays I use 4 tablespoons of goat cheese and 4 tablespoons of Parmesan, but use more or less to taste.)
  5. I like to mash the cauliflower with an old-fashioned potato masher (affiliate link) and then whip it with a hand mixer (affiliate link). But you can definitely puree the cauliflower with an Immersion Blender (affiliate link) or a Food Processor (affiliate link) if you prefer a smoother texture.
  6. There may be enough water left on the cauliflower so you wonโ€™t need to add liquid, but if it seems thick add some half and half or cream.
  7. If you added cauliflower to a food processor, put it back into the pan you cooked it in. Turn heat on very low and heat cauliflower a few minutes, stirring the whole time.
  8. Stir in the cheeses so they melt into the hot cauliflower, season to taste with salt and fresh ground black pepper, and serve, topped with a generous pat of butter if desired.

Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese shown in bowl with spoon.

More Low-Carb Cauliflower Side Dishes:

Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese shown in bowl with spoon and salt-pepper shakers.
Yield: 6 servings

Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese

Prep Time 25 minutes
Cook Time 20 minutes
Total Time 45 minutes

Thisย Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese is the best recipe Iโ€™ve tried for pureed cauliflower; it's amazing! And these days I love to serve the Pureed Cauliflower with a generous pat of butter added right when I put it on the table, but take your choice on that!

Ingredients

  • 1 large head cauliflower, cut into small same-size flowerets
  • 2 tsp. minced garlic or 2-3 garlic cloves
  • 1 - 2 T half and half or cream (if needed)
  • 4 T grated Parmesan cheese (more or less to taste)
  • 4 T goat cheese (more or less to taste)
  • salt/pepper to taste
  • pat of butter to add when serving, optional

Instructions

  1. Put cauliflower in a pan with enough water to cover, and add garlic and a small amount of salt.
  2. Let cauliflower come to a boil, then lower heat and cook 20 minutes, or until cauliflower is very soft.
  3. Remove from heat and drain very well. (I let it drain nearly 5 minutes in a colander. Don’t skip this step or the finished dish will be a bit watery.)
  4. While cauliflower cooks measure out the grated Parmesan and goat cheese.
  5. When cauliflower is well drained, if you like a slightly chunky texture mash it in the pan you cooked it in with a potato masher and finish with a hand mixer. If you want a smoother texture, puree in the pan with an immersion blender or put it into into a food processor and puree.
  6. Most of the time there will be enough water left on the cauliflower so you won’t need to add liquid, but if it seems too thick add a bit of half and half or cream.
  7. If you added cauliflower to a food processor, put it back into the pan you cooked it in. Turn heat on very low. Heat 2-3 minutes, stirring constantly so it does not stick to the bottom.
  8. Then stir in the Parmesan and goat cheese, stir to mix in the cheeses, season with salt and pepper, and serve hot with a pat of butter to melt on top if desired.

Notes

I love this pureed cauliflower with creamy goat cheese, but use another type of soft cheese if you're not a goat cheese can.

Recipe created by Kalyn with inspiration from South Beach Diet Cauliflower "Mashed Potatoes".

Nutrition Information

Yield

6

Serving Size

1

Amount Per Serving Calories 116Total Fat 8gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 2gCholesterol 20mgSodium 242mgCarbohydrates 8gFiber 3gSugar 3gProtein 6g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese would be a perfect side dish for any low-carb or Keto eating plan, as well as any phase of the original South Beach Diet. It does have two types of cheese, so I’d serve it with something that’s relatively low in fat if you’re following South Beach.

Find More Recipes Like This One:
Use Cauliflower Recipes or Side Dishes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalynโ€™s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes Iโ€™m sharing there.

Historical Notes for this Recipe:
This mashed cauliflower recipe that’s flavored with garlic, Parmesan, and goat cheese was first posted in 2006, back in the days when this type of dish was often called “South Beach Mashed Potatoes.” I’ve made it over and over since then. The recipe was last updated with more information in 2024.

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