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Cauliflower Puree

Cauliflower puree is a great, low carb option for a side dish. Here's how to make the fluffy puree in just a few minutes.

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I know someone will tell you that cauliflower puree tastes just like mashed potatoes, but don’t believe the hype. 

While you can make an amazing mashed cauliflower or cauliflower puree, it’s delicious – but it doesn’t compare to mashed potatoes in the least bit. 

Pureed cauliflower stands on its own, and with a few simple additions, you can make a light and airy cauliflower puree that pairs well with steak or chicken

This is a low carb and keto friendly dish. It’s one of my favorites to make, and we thoroughly enjoy having it as a nice little addition to our plates.

Ingredients for cauliflower puree 

pureed cauliflower on a spoon
  • 1 head of cauliflower (775g)
  • 3 cloves of garlic
  • 2 tablespoons of butter (softened)
  • ¼ cup of heavy whipping cream
  • Salt and pepper to taste

How to make cauliflower puree

pureed cauliflower with microgreens on top

Begin by bringing a pot of salted water to a rolling boil

Cut your cauliflower into even pieces. Be sure to remove the stems and any greenery. 

Once the water reaches a boil, add in your cauliflower and garlic, and let it boil for 5 minutes, or until you can easily pierce it with a fork.

Drain the water from your pot, and add your cauliflower and garlic to a blender. 

Add softened butter, salt, pepper and heavy whipping cream. 

Blend the mixture for one minute. 

Your cauliflower should be thick and fluffy. 

Top with microgreens, or fresh parsley. 

Serve in a dish and enjoy!

More side dishes for you to try

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Cauliflower Puree


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5 from 1 review

  • Author: Mila Clarke Buckley
  • Total Time: 10 minutes
  • Yield: 4 servings 1x
  • Diet: Diabetic
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Description

Super easy whipped cauliflower for a tasty and flavorful side dish.


Ingredients

Units Scale
  • 1 head of cauliflower (775g)
  • 3 cloves of garlic
  • 2 tablespoons of butter (softened)
  • 1/4 cup of heavy whipping cream
  • Salt and pepper to taste


Instructions

  • Begin by bringing a pot of salted water to a rolling boil
  • Cut your cauliflower into even pieces. Be sure to remove the stems and any greenery. 
  • Once the water reaches a boil, add in your cauliflower and garlic, and let it boil for 5 minutes, or until you can easily pierce it with a fork.
  • Drain the water from your pot, and add your cauliflower, salt, pepper and garlic to a blender. 
  • Add softened butter and heavy whipping cream. 
  • Blend the mixture for one minute. 
  • Your cauliflower should be thick and fluffy. 
  • Top with microgreens, or fresh parsley. 
  • Serve in a dish and enjoy! 

Equipment

Notes

  • Grated parmesan is amazing over this. It adds to the fat in the dish, but it’s wonderful.
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Category: Side Dishes
  • Method: Stove
  • Cuisine: American

Nutrition

  • Serving Size: 1/4 cauliflower
  • Calories: 128
  • Sugar: 3.9g
  • Sodium: 61.3mg
  • Fat: 9g
  • Carbohydrates: 10.6g
  • Fiber: 3.9g
  • Protein: 4.1g
  • Cholesterol: 23.7mg
About Mila

Hi! I'm Mila.

I’m earning my Master’s degree in Applied nutrition.

I’m currently an Integrative Nutrition Health Coach living with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

How can I help with your diabetes management?

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One Response

  1. Thank you for this recipe and I agree with you 100% that this is a dish in itself. It is oversold but this recipe is a winner.






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