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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! And this tasty cauliflower mash is perfect for a side dish when you don’t want mashed potatoes. Use Cauliflower Recipes to find more recipes like this one.

Click here to PIN Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese!

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

If you’re thinking about Thanksgiving dinner and how to avoid potatoes I heartily 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!) This is the one I make over and over.

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. And I think anyone who’s seriously limiting carbs at Thanksgiving will be happy to have this on their plate! And it’s also a delicious low-carb and Keto side dish any time of year.

And if you’re still narrowing down the menu and trying to plan a Thanksgiving dinner that’s low in carbs, check out my picks for The Best Low-Carb and Gluten-Free Thanksgiving Side Dish Recipes. There are so many tasty options there for a dinner that’s low in carbs but still delicious!

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 complete printable 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 Ideas for Low-Carb Holiday-Worthy Cauliflower:

Instant Pot (or Stovetop) Loaded Cauliflower Mash
Low-Carb Twice-Baked Cauliflower
Easy Cheesy Baked Keto Cauliflower
Roasted Cauliflower with Red Bell Pepper, Green Olives, and Pine Nuts
Cauliflower Roasted with Parmesan
Instant Pot (or Stovetop) Low-Carb Loaded Cauliflower Soup
Low-Carb Cauliflower Gratin with Sharp Cheddar and Parmesan

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

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

Yield 6 servings
Prep Time 25 minutes
Cook Time 20 minutes
Total Time 45 minutes

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)
  • 3 T grated Parmesan cheese (depending on size of cauliflower, see notes)
  • 3 T goat cheese (depending on size of cauliflower, see notes)
  • 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.


If you have a large head of cauliflower use the full 3 tablespoons of Parmesan and goat cheese. You might want a bit less for a smaller head of cauliflower.

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

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 85Total Fat: 5gSaturated Fat: 3gUnsaturated Fat: 2gCholesterol: 12mgSodium: 199mgCarbohydrates: 7gFiber: 3gSugar: 3gProtein: 5g

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.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

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

  1. 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.)

  2. I love the idea of adding rosemary!

  3. 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.

  4. Glad you guys are enjoying this!

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

  6. 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 🙂

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

  8. 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!

  9. 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.

  10. 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!!

  11. 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….

  12. 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.

  13. 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

  14. I can’t wait to try this one!

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

  16. 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 🙂

  17. I like the sound of mashed cauliflower.

  18. 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!

  19. 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!