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Kalyn's Kitchen

The BEST Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese (Video)

This Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese is the best recipe I’ve tried for pureed cauliflower; it’s amazing! And this tasty cauliflower mash is also low-carb, Keto, low-glycemic, and gluten-free. Use Cauliflower Recipes to find more recipes like this one.

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Watch the video to see if you’d like to make The Best Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese!

The BEST Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese found on KalynsKitchen.com

I know lots of you are thinking about Thanksgiving recipes right now, and if you’re avoiding potatoes I’d recommend this lovely Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese, which would taste great with a spoonful of turkey gravy over it. I’ve tried a lot of variations of mashed cauliflower through the years, and it’s the creamy goat cheese that makes this The Best Pureed Cauliflower (in my humble opinion!) and this is the one I make over and over. But I realize that goat cheese is an acquired taste, so if you don’t like goat cheese, try it with another type of creamy cheese.

When I first heard of the South Beach Diet and their now-famous recipe for Cauliflower Mashed Potatoes, the idea of cauliflower masquerading as mashed potatoes struck me as a little strange. I’ve seen many recipes comparing pureed cauliflower to potatoes, but this pureed cauliflower is perfectly happy about being cauliflower, and thrilled to be flavored with garlic, goat cheese, and Parmesan. If I was seriously dieting at Thanksgiving time, I’d be happy to have this on my plate! And it’s also a delicious low-carb side dish any time of year.

The BEST Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese found on KalynsKitchen.com

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

(This is just a summary of the steps shown in the photos; scroll down for 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. Puree the cauliflower with an immersion blender, food processor, or small hand mixer until it’s as soft as you’d like it.
  5. This recipe uses the type of creamy goat cheese that comes in a log, although I think it would be tasty with other types of cheese as well. I used about 3 tablespoons of goat cheese and 2 tablespoons of Parmesan.
  6. Stir in the cheeses so they melt into the hot cauliflower, season to taste with salt and fresh ground black pepper, and serve.

The BEST Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese found on KalynsKitchen.com

More Low-Carb Cauliflower Ideas You Might Like:

Instant Pot (or Stovetop) Loaded Cauliflower Mash ~ Kalyn’s Kitchen
Cheesy Cauliflower “Tater Tots” ~ I Breathe, I’m Hungry
Low-Carb Twice-Baked Cauliflower ~ Kalyn’s Kitchen
Cauliflower with Pine Nuts and Bacon ~ Simply Recipes
Roasted Cauliflower with Red Bell Pepper, Green Olives, and Pine Nuts ~ Kalyn’s Kitchen
Low-Carb Ham and Cheese Cauliflower Fritters ~ All Day I Dream About Food
Instant Pot (or Stovetop) Low-Carb Loaded Cauliflower Soup ~ Kalyn’s Kitchen
Cheesy Broccoli Cauiliflower Casserole ~ Spend with Pennies
Cauliflower Gratin with Sharp Cheddar and Parmesan ~ Kalyn’s Kitchen
Creamy Cauliflower Sauce ~ Barefeet in the Kitchen

The BEST Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese

This Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese is the best recipe I’ve tried for pureed cauliflower; it’s amazing!


  • 1 large head cauliflower, cut into small same-size flowerets
  • 1 tsp. minced garlic or 2-3 garlic cloves
  • 1 T half and half or cream (if needed)
  • 2-3 T grated Parmesan cheese (depending on size of cauliflower)
  • 2-3 T goat cheese (depending on size of cauliflower)
  • salt/pepper to taste


  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. When cauliflower is well drained, put into food processor and puree, adding the half and half if needed. (Most of the time there will be enough water left on the cauliflower so you won’t need it.) You could also use a small hand beater to “whip” the cauliflower as you would potatoes. I also think this would taste great mashed with a hand masher for a more coarse consistency.
  5. Put cauliflower back into the pan you cooked it in and turn heat on very low. Add Parmesan, goat cheese, and season with salt and pepper.
  6. Heat 2-3 minutes, stirring constantly so it does not stick to the bottom.
  7. Serve hot, with a little freshly grated Parmesan on top if desired.


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

All images and text ©

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 eating plan, as well as any phase of The South Beach Diet. It does have two types of cheese, so I’d serve it with something that’s low in fat if you’re following South Beach.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

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43 comments on “The BEST Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese (Video)”

  1. Pingback: Fabulous Low-Carb Instant Pot Dinners with Beef - Slow Cooker or Pressure Cooker

  2. just in time for the holidays, thank you so much! we're having "mashies" thanksgiving, they're expected on the buffet, but have been wondering what good gravy vehicle i could make for those in the fam who are eating low carb….this sounds perfect! son and i are the only goat cheese likers in the fam so i'll use part cream cheese and part greek yogurt (low fat) so everyone can enjoy this dish. it looks delish, thank you again ;0)

    • Hope you enjoy, and I think cream cheese and a little Greek yogurt for tang sounds perfect to replace the goat cheese. (There are some people who turn their nose up at goat cheese in my own family too.)

  3. I love the idea of adding rosemary!

  4. I made this today and added fresh rosemary from our herb garden. Amazing recipe … I'll be enjoying it all this week, satisfying my craving before bringing real mashed potatoes (a pioneer woman recipe nonetheless) to Thanksgiving. Also really enjoy your ham/cauliflower/cheese casserole and make it all the time for my family.

  5. Glad you guys are enjoying this!

  6. since you CAN'T make mashed potatoes in the food processor w/o making wallpaper paste, this is GOOD!

  7. Second time I've made it, and let it puree a lot longer in the food processor to get more smooth. Could DEFINITELY pass for mashed potatoes. The first time, the texture was a bit grainy and funky, but the smoother, the better, in my opinion. I doubt anyone would know if you tried to pass it off as potatoes. We have taken to calling them: Faux-tatoes 🙂

  8. Ariadne, glad to hear you liked it and good to know it will work with frozen cauliflower too.

  9. I was a bit worried when all I had on hand was a bag of frozen cauliflower – I steamed it, and hand mashed then used my hand mixer on it – worked great! I used fat free half and half, grated parmesan from my fridge (I know, sacrilege), and I used 2 cloves of garlic in my garlic press – worked great!

    It was delicious, amazing, and I will totally make it more often! I made it with your recipe for baked fish with sour cream and dill topping – beautiful pairing and the flavors worked well. Thank you so much I love your recipes!

  10. I simply can not believe how silly easy this is and then how amazingly fabulously good it is to eat! Well, I do believe because we have it all the time now.

  11. Kalyn, this dish was YUMO! Thanks for posting. My hubby and I are both on SBD. I was dreading the strict limitations of phase 1. Your site is helping us eat more delicious and healthful than ever before. Thanks!!

  12. Thanks for this recipe, it really worked well and made loads so thought I could use the rest as a topping for Shepherd’s pie ! Yum….

  13. I forgot to mention that I used whipped cream cheese instead of goat cheese.
    Last night, I made “whipped cauliflower” and used some cream cheese augmented with crumbled feta (thank you Costco!) and added fresh-grated parmesan when it was almost done.
    I used the hand-mixer for this to puree it more.

  14. I played with this recipe using what I had on hand. No goat cheese in the fridge, but I had some whipped cream cheese. Rather than mincing the garlic, I peeled a couple of cloves and tossed them into the pan to boil with the cauliflower.
    After draining, I put it all back in the (now dry) pot and whipped it with a little splash of low-fat buttermilk and some freshly grated parmesan.
    It turned out to be so good that leftovers were a treat, after reheating in the microwave!
    I hope this helps inspire more people to “play with their food” in recipes… Jan

  15. I can’t wait to try this one!

  16. Lauren, how fun hearing that. I do love this recipe too, glad you like it!

  17. Kalyn, this is the first recipe of yours I tried about a year ago, and I bookmarked your website immediately afterwards. Thanks for making my food delicious! This recipe is still my favorite 🙂

  18. I like the sound of mashed cauliflower.

  19. I made it last night for dinner and we loved it! I actually followed your suggestion and used the potato masher (and a bit of elbow grease) to mash the cauliflower. I like the resulting chunky texture and the delicate flavor of cauliflower with goat cheese accents (I used only grated aged goat cheese). Thanks Kalyn!

  20. heh heh,

    This reminds me that there is a nineteenth century Jewish cookbook (Aunt Babette’s Cookbook) with a recipe for imitation cauliflower! I can’t remember how you make it but I have a link to the facsimile. The Quintessence restaurant uses cauliflower bits to make a persuasive imitation tabouli. My own imitation tabouli is made with hemp seeds. I won’t link here, because I seem to remember there is a problem with that, but the motivated reader will find it easily enough.

    I don’t see what’s not to like with cauliflower and cheese!

  21. Aaw, yeah. I can see me loving this.

    Cauliflower is one of those great underrated Vegetables.

  22. Simona, that’s just how I feel too. Those recipes that say “you won’t be able to tell it’s cauliflower” make me smile.

  23. I guess I am the first 2007 commenter on the recipe. I love your introduction: cauliflower is delicious and does not need to try and taste like something else. I have a big head in my fridge that was meant for the oven, but now you made me want to try your recipe.

  24. Comments to this point were from April 2006 when the recipe was first posted. Kind of fun to get a history lesson when you leave a comment isn’t it?

  25. Kalyn,
    Cucina Bella told me about this recipe and your page, Thanks for the recipe!


  26. Kalyn,
    Cucina Bella told me about this recipe and your page, Thanks for the recipe!

  27. Oh this is perfect! I have all of these ingredients sitting in my fridge and could use a change of pace!

  28. I’ll chime in with a thanks, too, since I love cauliflower but haven’t had it “mashed” yet.

  29. I love it. You’ve succeeded in making my favorite SBD dish even better.

    Thanks for sharing.

  30. Kalyn
    This looks amazing – I’m absolutely going to try this soon (as soon as I get a chance to get to the grocery store)!!


  31. I’ve been debating for a while now whether or not to try making mashed cauliflower “potatoes” but you’ve convinced me now. I’m trying to eat more balanced meals and I think your recipe is a good start.

  32. This takes the cake (er…) for me as one of the greatest ways to eat cauliflower ever! Plus, I really enjoy the World’s Healthiest Food website 😀

  33. Kalyn – I’ve made mashed cauliflower before, but I love how you’ve dressed it up. I’ll definitely be trying your version.

  34. Kalyn, this looks really good! I had pureed cauliflower at Ruby Tuesday’s (in Park City) once, but it was flavorless and soupy. Your version really does look like mashed potatoes.

  35. This looks fantastic. I’m big on cauliflower! Once I tried making mashed carrots instead of mashedpotatoes. It was more difficult than I expected and tasted weird.

  36. This is a brilliant idea – now why didn’t I ever think of it?

  37. great-i made this 2 nights ago but without goat cheese-which sounds good. i slipped it to my kids and they liked it even after i told them it was cauliflower-ha

  38. This is great! I’ve been looking for a recipe like this. Thanks!


  39. i love, love, LOVE the cauliflower “mock potatoes”. 🙂 i made them for a potluck my first thanksgiving after i had my WLS and no one knew they were cauliflower!

  40. Oh–that looks fabulous Kalyn. The parmesan and goat cheese would make it so good. I love cauliflower anyway–so adding them just makes it better.


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