Low~Carb Garlic Butter Mash

I’m really getting into these alternative recipes!

I have to admit I’m not a carb-free girl, I’m more of an Anti-Dieter… but I actually prefer lots of these to their original counterparts.

Guilt Free Egg Fried “Rice” has become a weekly staple, Low Carb Pizzas are my ultimate movie watching treat and don’t even get me started on the Avocado Cookies.

Credit for this creamy, virtually carb free comforting bowl of goodness goes to you. You all commented, Tweeted & Facebooked that I needed to try my hand at carb free mash. Well you’ve got some seriously good taste, this stuff is delicious!

It’s like an Autumnal hug in a bowl.

Rather than leaving you feeling stuffed, heavy and bloated like potatoes can… this comforts and fills you up with none of the regret.

Hey, you’re only eating a big bowl of vegetables after all!

This recipe makes a big bowl, which is enough to feed 3 or 4 as a main event, or about 6 as a side.

You’ll need:

1 cauliflower

1 sachet of miso paste

1 clove of garlic

Lump of butter

Splash of cream

Nutmeg, salt n pepper.

Add a glass of water and your miso sachet to a large saucepan, put the lid on and get it boiling. Chop your cauliflower into florets (the natural tree shapes that the cauli forms), pop them into saucepan and cover.

Leave it for about 10mins, you want the cauli to be soft and mashable but not sloppy at all. Keep an eye on it, when you can happily slip a knife though, drain the pot.

Pop your cauliflower into your food processor and crush your clove of garlic in too. Blitz it all together, pop a lump of butter in as it blends, along with a splash of cream, a grating of nutmeg and a good pinch of salt & pepper.

I’m leaving the butter & cream measurements up to you, depending how rich you want it to be. Personally, I’d be French about it and go wild!


It would make a cracking side for roast chicken, or just a bowl of good old fashioned bangers ‘n’ mash…

If food is love then this is a great big hug from Mum after a long, miserable day in the rain.


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  • Charlotte

    Oooh this looks delicious and so British, I’m going to have to try it! Thanks for all your recipes, Rosie. By the way, have you been to brunch at Merci (in Paris)? It’s a real must – http://www.worthwakingupfor.co.uk/2013/11/brunch-at-merci.html Xx

  • Anne Borup MΓΈller

    Okay, that last sentence is genius, my friend – you are really something!

    (AND the dish will be tried this weekend, no doubt about it)

    • KC

      The last sentence made me chuckle. I’m all for dishes that are the food equivalent of a hug!

  • This looks gorgeous Rose! If I had a cauli in I would whip it up for lunch, your recipes always make me so hungry, it’s a good job they aren’t ridiculously bad for us! πŸ™‚ xx

    P.S. I’m making the choco avocado cookies, may have had to make extra just to snack on the batter! Oops!

  • Bangers and mash = ultimate winter warmer comfort food. I love how this is pretty much guilt free to! I need to stock me up on some of those cauliflowers pronto x


  • Can’t wait to try this. Looks so delicious.

    xx glamdevils

  • Katie Brigstock

    such a good idea! this looks delicious! x

  • Andrew

    Looks like a smashing recipe Rosie, it’s not exactly carb free though. There are carbs in cauliflower, just around 1/3 of the carbs of a potato (around 5%) – give or take. I admit that 5% carb mash doesn’t quite have the same ring to it. Anyway, I’m sure i’m missing the point.

    • Ann

      I’m not an ace at math… but 1/3 and 5% aren’t in any way equal…

      • holly

        If a potato has 15% carbs, and a cauliflower has 1/3 the carb content of a potato, then a cauliflower has 5% carbs…at least I think thats correct!

        • Andrew

          Thanks Holly – that was the logic I was using.

    • Claire Hartley

      I’m pre-diabetic and unable to enjoy carbs anymore. I can tell you this is a very welcome addition to my recipe repertoire! 5% carb is still effectively carb free. Let’s not split hairs and just enjoy a lovely new recipe!

    • Petey

      It says “creamy, VIRTUALLY carb free comforting bowl of goodness……” right in the post.

  • I have a friend who is swearing off carbs at the moment- may have to send this her way!


  • I’ve never been a fan of cauliflower but I may have to give this one a go! Your photos make it look oh so appetising. Thanks for the recipe πŸ™‚

    thetaranakigirl.blogspot.com xx

  • Elanor

    This sounds amazing! I have an unholy love for mashed potato, so I’ll have to give this a try πŸ˜€ But you’ve got me craving bangers and mash now and I haven’t done my food shopping yet πŸ™

    Elanor xxx


  • Becca

    This looks like such a yummy and healthy alternative to mash, I do love my ‘veggiebubbles’ (as my mum calls them)!

    Becca x
    Paradise Tea

  • Looks like another delicious winner, Rosie! The mister and I are really into mashed rutabaga using a similar recipe and love it – that said, I am going to have to give this a try! Also, your serving-ware is lovely.

    Meghan xo

  • This Cotswold Girl

    I’m also loving turnip mash instead of potatoes at the moment – perfect with sausages & gravy! Tried the cauli pizza the other day too, was amazing xx


  • Hannah Pearce

    Such a great idea! Especially since potatoes make me put on weight like crazyyy!

  • I am LOVING all these “Alternative” recipes, especially since my madre & I tend to cook this way for our family suppers! You may be interested in my Gluten – Free bread recipe which I did just the other day (I’ll insert the link) http://indiaalexandraworld.wordpress.com/2013/11/05/lets-make-bread/ Tastes delicious & is easy peasy to make too xxx PS – Keep these recipes comin’

  • This looks like a fab alternative to traditional mash!

    Happy Thursday Rosie xoxo


  • Sarah

    This looks absolutely delish! I try to eat clean and this will really help me with my goals.

    The Purse Snatcher

  • This looks so delicious!! I’m also a carb eater, but every now and then I feel I have to back off them for a while so this will be a great alternative.


  • Courtney

    Mmmm, food hugs…gotta love ’em!

  • This looks incredible… especially now that I’m living back at uni and it’s catered and every single meal is an explosion of potatoes πŸ˜‰ x

  • Nomi Glaser

    This looks amazing and perfect for todays weather! I did make the avocado cookies and I can’t get enough of them! I made the second batch last night (they really don’t last long in my house!) Hope all is well, and loving all the recipes.

  • Dorothy HF

    Yummm, looks good enough to eat on it’s own!

    Goes Wear


  • Dorothy HF

    yummmm, looks good enough to eat on it’s own!

    She Goes Wear


  • Talisa Lauren Tossell
  • Bethany Burroughs

    With Thanksgiving coming up here across the pond, I think this recipe will have to replace the mashed potatoes I usually serve. Let’s see if anyone notices!

  • There’s actually nothing better than mashed potatoes! Looking forward to giving this a go! x


  • Oh hey Rosie girl, thanks for keeping me skinny! Actually, scratch that… thanks for keeping me skinny until I decide to make up for the lost calories with lots of ice cream & cookies! πŸ˜‰

  • i’m loving all these little twists on recipes. cauliflower instead of potato is a great alternative. can’t wait to try. thanks for the post!

  • Amanda

    I have tried mashed cauliflower before and haven’t loved it but I am going to give it another go. I think I am going to use Greek yogurt instead of cream since that’s what I tend to have on hand. I may also roast a head of garlic to use because…who really cares, roasted garlic is its own excuse.

    LOVE your blog! You turned me on to Low Card Pizza as well. It’s a miracle! Cauliflower hugs from San Francisco!

  • I love cauliflower mash, I haven’t made it in way too long actually. I love it with roasted bbq chickpeas for a bit of a mix of consistencies and flavours πŸ™‚ YUM!

  • Looks absolutely s- mashing! hee hee (sorry!) Seriously though, if you want some inspiration for guilt-free scrummylicious breakfast, swing by my Nutella protein pancakes. After several attempts at making something also virtually carb free and full of good proteins I managed to nail it at the third attempt. They are all goodness, all goodness I say.

    Caterina x
    Journographie: Nutella Protein Pancakes

    • Phoebs

      lol nutella is good for you? nooooooooo it aint πŸ™ i wish tho!

  • Sepideh

    the recipe i use is a bit different, but this is one of my FAVOURITES! It’s SO delish! And bosu points since it’s guilt-free..! When I feel a bit naughty, I add cheese to it and make it ubber-cheesy…it’s SO good…


  • Emma

    Hmm, a little dubious, as I hate the taste of cauliflower – the only vegetable I do actually dislike. But I’m guessing the garlic and other flavours cover much of it.

    Hmm maybe…

  • Don’t get me wrong, I do love potatoes (total comfort food), but cauliflower is another great vegetable to work with. Look at that steam! Garlic is a great flavor to add to a bland tasting vegetable. Nutmeg as well.. I would never have thought of that!

  • Emma

    omg this made my mouth water so bad haha! Looks delish

    Emma from http://www.masqueradebelle.co.uk

  • Definitely going to try this, it looks so yummy!

    Sincerely Miss Ash

  • Mmm, this looks amazing Rosie! Thanks for the recipe πŸ™‚ xx

  • Emily

    Ahh YUM. This looks amazing. I can’t wait to try it!

  • Phoebs

    you should try this vegan chocolate caramel tart i swear it is so delicious and while full of good fats it doesnt have any processed sugar or flour etc. i hate goji berries tho so id leave them out! http://kokoskitchen.com/occasional-indulgence/raw-chocolate-caramel-pie/

  • Hooray for cauli-mash! πŸ™‚ I love cauli mash,pizza, rice and have you tired cauli rice pudding? basically it’s cauli rice cooked in almond milk with some honey + cinnamon and although it’s not for everyone it makes a really warming (and very low calorie/fat/carb) desert! xo

  • Holly

    Definitely making this tonight! Thanks for the recipe, keep ’em coming!

    Holly x

  • Michelle

    i agree so British and delicious


  • I may try this but without the garlic πŸ˜€

    • This is good and delicious too. Your an awesome cook Rosie. Keep the recipes coming

  • I think i just died a little bit, I love cauliflower and equally mash, This is like the dream team of foods!

  • Amanda Alice

    This sounds delicious! And this dinner set I luuurve.

  • Hannah Fitzpatrick

    Hi Rosie, first of all I love your blog and have made lots of your recipes! Which are all brilliant.
    I was showing some of them to my mum who is an artist (www.botanical-artist.co.uk) and she has been wanting to do some food illustrations and was very taken with your photographs and is wondering if she could have permission to produce some paintings from some of them. She would of course if you wanted show you the result if you were happy for her to use some of them.

    Hannah xx

  • maureen

    That looks delicious especially with the bangers.. come to mama

  • Alexe @ Keys to the Cucina

    Yum this looks amazing. I love the addition of nutmeg too, def going to try that in my next cauliflower mash!

  • Kristina

    I made this tonight and loved it! SOO super quick and easy (once I figured out the blasted food processor). Thanks for the happy way to eat veggies!



  • Maddy

    Just made this for dinner as part of my pact with my sisters to get healthier! I’ve never been a fan of vegetables (read: I will barely eat any) which makes eating healthily quite the challenge so this was such a hidden gem – I can genuinely say I enjoyed eating cauliflower for the first time ever! As a regular reader of your blog, I love that I can go back to older recipes and feel like I’m reading them for the first time, so many meals are now on my ‘to make’ list.
    Next to try: the Cauliflower egg fried rice!
    Maddy x

  • Erika Dwyer

    I live in Canada and could not find that Miso paste ANYWHERE… accidently bought miso to go and had some weird flavoring in it.. not good…. if any1 has suggestion (ontario specifically ottawa) would love suggestions

  • Lianna Chandler

    I made this for the first time last night and it was delicious. I was worried that it wouldn’t turn out as good as yours as I had to use skimmed milk instead of cream, but luckily it worked. My boyfriend is the mashed potato king and even he thought this was delicious. He has asked to have it again, and soon. That makes this a winning recipe in my book. Thanks Rosie! Xx

  • Nicole Madon

    is there a substitute if we don’t get miso paste in our neck of the woods?

  • alittlefreckle

    Such a good alternative!!! I’m excited to try this πŸ™‚

    Emma x