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 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!
I know that in January many people watch their carbs even more strictly than usual, so for this week’s Friday Favorites pick I’m reminding you about this mashed cauliflower recipe that’s definitely my favorite side dish when I’m really limiting carbs. And 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 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 the one I make over and over. And everyone has heard about cauliflower mash being compared to mashed potatoes, but this pureed cauliflower is perfectly happy about being cauliflower, and any cauliflower fan who’s limiting carbs will be happy to have this on their plate.
And lately 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 with ingredient amounts.)
- 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!
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.)
- Cut a large head of cauliflower into small, same size pieces.
- Simmer the cauliflower and garlic about 20 minutes on low heat, until it’s quite soft.
- Let drain very well. (Don’t rush this or the finished dish will be watery.)
- 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.)
- 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.
- There may be enough water left on the cauliflower so you wonโt need to add liquid, but if it seems thick add some half and half or cream.
- 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.
- 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.
More Low-Carb Cauliflower Side Dishes:
- Low-Carb Twice-Baked Cauliflower
- Roasted Cauliflower with Red Peppers, Green Olives, and Pine Nuts
- Parmesan Roasted Cauliflower
Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese
Thisย Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese is the best recipe Iโve 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
- Put cauliflower in a pan with enough water to cover, and add garlic and a small amount of salt.
- Let cauliflower come to a boil, then lower heat and cook 20 minutes, or until cauliflower is very soft.
- 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.)
- While cauliflower cooks measure out the grated Parmesan and goat cheese.
- 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.
- 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.
- 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.
- 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
6Serving Size
1Amount 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.
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 Kalynโs Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes Iโm 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 2025.
48 Comments on “Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese”
This was so good. I didnโt have any goat cheese so Iย just added 1/2 a round of Boursin cheese. I also mashed it with a fork instead of purรฉe it. I like to have chunks in it. I do that with mashed potatoes too. I will definitely make this again.ย
So glad you liked it, and I do think that using Boursin cheese was a great idea!
I finally got around to making this cauliflower dish. It is amazing, Kalyn! I used Boursin cheese (herb/garlic) and probably added a tad more Parm. I served it with a new coq au vin recipe I made, using Zinfandel wine. The cauliflower was the “bed” for the coq au vin. It was really a match made in heaven.
So glad you enjoyed it! I love the idea of using Boursin for the cheese! And your dinner sounds wonderful.
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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.)
It looks so delicious
Thank you!
I love the idea of adding rosemary!
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.
Glad you guys are enjoying this!
since you CAN'T make mashed potatoes in the food processor w/o making wallpaper paste, this is GOOD!
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 ๐
Ariadne, glad to hear you liked it and good to know it will work with frozen cauliflower too.
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!
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.
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!!
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….
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.
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
I can’t wait to try this one!
Lauren, how fun hearing that. I do love this recipe too, glad you like it!
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 ๐
I like the sound of mashed cauliflower.
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!
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!
Aaw, yeah. I can see me loving this.
Cauliflower is one of those great underrated Vegetables.
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.
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.
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?
Kalyn,
Cucina Bella told me about this recipe and your page, Thanks for the recipe!
Kim
Oh this is perfect! I have all of these ingredients sitting in my fridge and could use a change of pace!
I’ll chime in with a thanks, too, since I love cauliflower but haven’t had it “mashed” yet.
I love it. You’ve succeeded in making my favorite SBD dish even better.
Thanks for sharing.
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)!!
Karen
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.
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 ๐
Kalyn – I’ve made mashed cauliflower before, but I love how you’ve dressed it up. I’ll definitely be trying your version.
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.
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.
This is a brilliant idea – now why didn’t I ever think of it?
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
This is great! I’ve been looking for a recipe like this. Thanks!
Paz
i love, love, LOVE the cauliflower “mock potatoes”. ๐ i made them for a potluck my first thanksgiving after i had my WLS and no one knew they were cauliflower!
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.
Sher