Garlic Roasted Mashed Cauliflower
This roasted garlic mashed cauliflower recipe is a low-carb alternative to traditional mashed potatoes. The cauliflower is cooked and blended with roasted garlic, creating a creamy, flavorful side dish that's both kidney-friendly and low in sodium. Perfect for those looking for a healthy, comforting option, it pairs well with a variety of main dishes.
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Servings: 4 servings
Serving Size:0.5 cup
Nutrition
Calories:251 kcal
Carbs:13 g
Sodium:192 mg
Potassium:359 mg
Phosphorus:56 mg
Protein:3 g
Fiber:2 g
Equipment
- 1 Food processor or immersion blender
- 1 Cutting Board
- 1 Chef / Chopping knife
- 1 Large mixing bowl
- 1 Sheet pan
- 1 Unbleached parchment paper
Ingredients
- 1 Head of Cauliflower, medium-sized Stems removed and pulled apart into florets
- 5 Garlic cloves whole
- 1 cup Oat milk plain
- ¼ cup Extra virgin olive oil
- 2 tbsp Extra virgin olive oil
- ¼ tsp Kosher salt
- ½ tsp Black pepper
- Parsley for garnish
Instructions
- Preheat oven to 425°F and line a baking sheet with unbleached parchment paper.
- Place cauliflower and garlic in a mixing bowl and toss with the 2 tbsp of olive oil.
- Add mixture to a baking sheet and roast for 30 to 45 minutes, turning half-way through.
- Add the cauliflower, garlic, salt, and pepper to a food processor or immersion blender and blend, slowly drizzling in the the remaining ½ cup of oil and oat milk, a little at a time, until smooth.
- Garnish with parsley and serve hot.
Full Nutrition
Nutrition Facts
Garlic Roasted Mashed Cauliflower
Amount Per Serving (0.5 cup)
Calories 251
Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 3g19%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 15g
Cholesterol 0mg0%
Sodium 192mg8%
Potassium 359mg10%
Carbohydrates 13g4%
Fiber 2g8%
Sugar 5g6%
Protein 3g6%
Vitamin A 2IU0%
Vitamin B1 0.1mg7%
Vitamin B2 0.1mg6%
Vitamin B3 1mg5%
Vitamin B5 1mg10%
Vitamin B6 0.3mg15%
Vitamin C 51mg62%
Vitamin D 1µg7%
Vitamin E 3mg20%
Vitamin K 28µg27%
Calcium 109mg11%
Copper 0.1mg5%
Folate 57µg14%
Iron 1mg6%
Manganese 0.3mg15%
Magnesium 17mg4%
Phosphorus 56mg6%
Selenium 2µg3%
Zinc 0.4mg3%
* Percent Daily Values are based on a 2000 calorie diet.
