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Get It Now- Why You’ll Love My Mashed Cauliflower Recipe
- Ingredients & Substitutions
- Ways To Cook The Cauliflower
- How To Make Cauliflower Mashed Potatoes
- My Recipe Tips
- Flavor Variations
- Storage Instructions
- Serving Suggestions
- More Easy Cauliflower Recipes
- My Food Processor For This Recipe
- Mashed Cauliflower (Easy & Creamy) Recipe card
- Recipe Reviews
This mashed cauliflower recipe is one of my top low carb recipes that I turn to over and over (and over) again. It’s irresistibly smooth and creamy, and the cauliflower flavor is not overpowering. It even made it into my second cookbook! But most importantly, I love that this dish goes with everything. It’s the ultimate light, comforting backdrop to main dishes that normally beg for mashed potatoes, like my keto meatloaf, saucy Crock Pot pork chops, or a simple steak. Some people refer to it as cauliflower mashed potatoes or simply cauliflower mash, but whatever you call it, it’s a staple you can count on.
Why You’ll Love My Mashed Cauliflower Recipe
- Garlicky, buttery flavor – I won’t make any mash without butter, salt, and pepper. But my secret ingredient and added garlic make this one even better!
- Smooth texture – These cauliflower mashed potatoes were already so good the first time I made them back in 2019, but I’ve improved the recipe since then. Now they have the perfect creamy, smooth texture — a lot like my mashed sweet potatoes.
- Just 5 ingredients – Simplicity is my jam. With just a handful of common ingredients (plus salt), you might already have what you need to make this.
- Quick and easy – Ready in only 15 minutes without much work, this recipe is perfect for busy weeknights when you need a quick and tasty side dish.
- Low carb and keto friendly – Only 5g net carbs per serving! Over my many years eating low carb, I’ve used cauliflower to replace carbs every which way — from cauliflower rice to loaded cauliflower, and so many other cauliflower recipes in between. And that’s been lots of time to experiment with my cauliflower mash, too.
- Healthier alternative to potatoes – Even if you’re not watching carbs, mashed cauliflower a great way to enjoy your vegetables with “comfort food” vibes! It’s one of my favorite ways to sneak in some extra veggies, and I’m not one bit sorry about the butter. 😉
Ingredients & Substitutions
This section explains how to choose the best ingredients for my cauliflower mashed potatoes recipe, what each one does, and substitution options. For measurements, see the recipe card below.
- Cauliflower – I use a large head of cauliflower to get 4 cups of mashed cauliflower from this recipe. (That’s about 2 pounds for the whole head, which is equivalent to 6 cups or 1.5 pounds of cauliflower florets). If you have a small to medium head (4 cups of florets), use 2/3 of the other ingredient amounts.
- Butter – I prefer to use unsalted butter and add salt separately to taste. Feel free to use salted butter and just reduce the amount of salt. If you need a paleo or dairy-free option, swap in ghee, olive oil, or butter-flavored coconut oil (I’m not even dairy-free and still think it’s amazing).
- Cream Cheese – This is my secret ingredient that adds a silky texture and makes the cauliflower flavor more neutral. Cut it into chunks before using. I typically use plain cream cheese, but you can also use flavored, such as garlic and herb. For a dairy-free option, use almond milk cream cheese.
- Garlic – Fresh minced garlic has the best flavor, but the kind from a jar is fine to save time. You can also substitute 1/2 teaspoon of garlic powder.
- Sea Salt – Feel free to add some black pepper if you like, too.
- Garnishes – This is optional, but I like to add some fresh chives or fresh parsley. Some extra butter to melt on top is also delicious.
Ways To Cook The Cauliflower
After cutting the cauliflower into florets, you’ll need to cook it before using it in my mashed cauliflower recipe. I often get people asking if they can do this in different ways, so here are all the ones I’ve tried and how to do each:
- Boil: This is the first method I tried and still do it often! Bring water to a boil in a pot. Add the cauliflower, cover with a lid, and simmer for 10-12 minutes, until very soft. Drain well.
- Steam: This is my go-to method these days, as the cauliflower mashed potatoes turn out firmer. Bring water to a boil in a pot fitted with a steamer basket, with the water level below the basket. Add the cauliflower, cover with a lid, and cook for 10-15 minutes, until very soft. See my steamed cauliflower recipe for more details.
- Microwave: I go for this option when I’m in a rush and don’t want to babysit boiling water. Place the florets into a large bowl with 1/2 cup of water. Cover the top with plastic wrap and microwave with 10-15 minutes, until very soft.
- Roast: If you love the flavor of roasted cauliflower, you can roast it before mashing. However, I find that steaming or microwaving makes for a more soft, creamy mashed cauliflower. If you still want to roast, just toss the florets with olive oil, salt, and pepper, and arrange on a large baking sheet in a single layer. Roast for 30-40 minutes at 400 degrees F, tossing halfway through, until very soft.
- Frozen riced cauliflower: I love a good shortcut! Yep, you can even use bags of frozen cauliflower rice — you’ll need 1.5 pounds. Just cook for a few minutes longer than normal to make it mushy enough for a mash.
How To Make Cauliflower Mashed Potatoes
This section shows step-by-step photos together with the instructions, to help you visualize the recipe. For full instructions, including amounts and temperatures, see the recipe card below.
Once the cauliflower is cooked until it’s nice and soft, here is how I make a mash with it…
- Saute the garlic. Cook the garlic with a little oil in a small skillet, for just 1-2 minutes. I skipped this step in older versions of my cauliflower mash recipe, but now highly recommend that you do this. (You can see some of the older reviews mention that the garlic flavor is too strong, which was from raw garlic. Sauteing gets rid of this issue.)
- Blend until smooth. Add the cauliflower, garlic, butter, cream cheese, and salt to a food processor. Puree until completely smooth, scraping the sides as needed.
- Garnish. Transfer the cauliflower puree to a bowl, and add any toppings you like. I like a little pat of butter, a few cranks of fresh cracked pepper, and a sprinkle of fresh chives. But I have more variations and toppings ideas for your cauliflower mashed potatoes below!
My Recipe Tips
The biggest challenge with cauliflower mash is the texture! Don’t miss my tips to ensure it comes out smooth, not lumpy or watery:
- Use only florets (no stems) for the smoothest texture. The stems don’t get as smooth as florets. I sometimes save them to toss in soups, though.
- Dry the cauliflower very well. This is crucial if you use the boiling, steaming, or microwave methods to cook the cauliflower. Mashed cauliflower can be notorious for being kind of runny compared to potatoes, but draining and drying well helps.
- Make sure the cauliflower is cooked very soft. This is my key tip, and how I make my “cauliflower mashed potatoes” super smooth! You want it much softer than you’d normally cook cauliflower (beyond fork-tender), which is why the times above are longer than normal. Think fall-apart soft!
- Puree for longer than you think you need. Again, it’s all about texture! I keep my food processor running for a good few minutes to get it extra smooth.
- You can use a potato masher, but I don’t recommend it. The food processor creates a silky consistency that mashing by hand simply can’t match. If you don’t have a food processor, an immersion blender should work, but will take longer.
Flavor Variations
My version here is one of the most basic mashed cauliflower recipes (like a blank canvas for for any meal), but there are many ways you can upgrade it:
- Loaded – Swap half of the cream cheese with sour cream. At the end, stir in (or just sprinkle with) shredded cheddar, sliced green onions, and chopped cooked bacon. I make bacon in the oven most of the time, but air fryer bacon or microwave bacon are great for making it quickly.
- Cheesy – Add your favorite cheese (check out my keto cheese list for ideas!) to the food processor. I love cheddar, Gruyere, Gouda, or parmesan cheese. If you prefer melted cheese on top, you can transfer the mash to a baking dish, top with cheese, and bake to melt.
- Sour Cream & Chives – Top your cauliflower mashed potatoes with a dollop of sour cream and fresh chives. So good!
- Pesto – Add 2 tablespoons to the food processor. Store-bought works just fine, but it’s even better with my homemade basil pesto.
- Lemon Herb – Stir in a teaspoon of lemon zest and 1-2 tablespoons of fresh herbs, like thyme or rosemary. I don’t recommend lemon juice, because it will water down the mashed cauliflower.
- Veggies – Sometimes I fold in sauteed mushrooms, caramelized onions, or sun-dried tomatoes when I have them.
Storage Instructions
- Store: Cauliflower mashed potatoes store very well, so don’t hesitate to make them ahead! I keep them in an airtight container in the fridge for up to 3-5 days.
- Reheat: Warm up in the microwave, on the stovetop over low heat (stirring often), or in the oven at 350 degrees F, until hot.
- Freeze: Even though dairy often doesn’t freeze well, it’s fine to freeze my mashed cauliflower recipe, since it’s all mixed together. Cool completely, then freeze for up to 6 months. I recommend freezing in zip lock bags laid flat, until solid, and afterward you can move around in your freezer as needed.
Serving Suggestions
Any recipe that goes well with mashed potatoes will go well with mashed cauliflower. Here are a few of my favorites:
- Chicken – Mash goes with any chicken recipe, but especially those that have a sauce to drizzle over it, such as my pan seared chicken breast (mine has a pan sauce), creamy mushroom chicken, sweet honey garlic chicken, 5-ingredient pesto chicken, or easy chicken marsala.
- Beef – Cauliflower mashed potatoes are the perfect pairing for a steak, such as sirloin, filet mignon, or New York strip. I also love it with braised or slow cooked meats, such as keto pot roast or Instant Pot beef short ribs. Or make my low carb meatloaf for the ultimate combo!
- Pork – My favorite pork option is smothered pork chops, because the mash soaks up the sauce, but you can also serve it with my baked pork chops or pulled pork.
- Fish – Try it with pan seared halibut (the bright lemon butter sauce I make with it is amazing over the cauliflower, too!), simple baked salmon, or baked cod.
- Swaps In Recipes – Some recipes call for mashed potatoes as an ingredient, and you can easily swap in mashed cauliflower instead! My keto shepherd’s pie is a great one to start with.
More Easy Cauliflower Recipes
Cauliflower is one of my favorite low carb vegetables. I love the flavor itself, but it also makes such an easy replacement for traditional carb-filled dishes (like cauliflower rice, cauliflower hummus, cauliflower pizza crust, and this mashed cauliflower, of course). Here are more of my comfort food recipes with it:
My Food Processor For This Recipe
If you’re wondering how to make cauliflower mashed potatoes ultra-creamy, my trusty food processor is the secret! It beats manual mashing by a landslide, and it can even fit a double batch.
Mashed Cauliflower (Easy & Creamy)
Learn how to make cauliflower mashed potatoes super smooth and creamy! You need only 5 ingredients for this easy mashed cauliflower recipe.
Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
Option 1 – Microwave Method:
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Place the cauliflower florets into a large bowl with 1/2 cup (118 mL) water. Cover the top with plastic wrap.
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Microwave for 10 to 15 minutes, until very soft and mushy. Drain and pat dry.
Option 2 – Steam Method:
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Fill a large saucepan or pot with enough salted water to come right below a steamer basket fitted over it. Bring the water to a boil.
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Place the cauliflower florets into the steamer basket and fit on top of the pan. Cover the pan with a lid.
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Reduce water to a simmer and cook, covered, for 10 to 15 minutes, until cauliflower is very soft and mushy.
Make the Mashed Cauliflower:
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Heat olive oil in a small skillet over medium heat. Add the minced garlic and saute for about a minute, until fragrant.
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Place the cooked cauliflower, sauteed garlic, butter, cream cheese, and salt into a food processor. Puree for 1-2 minutes, until completely smooth.
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Adjust salt to taste.
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Garnish with chives if desired. You can also drizzle some melted butter on top if you'd like.
Did You Like It?
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Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. 🙂
360 Comments
Lisa
0Excellent Cauli Mash thanks for the recipe.
Claudia
0Delicious! Cook cauliflower in instant pot (sealed) for 8 min, open lid and they will be ready
Andrea
0These were amazing and the perfect sub for mashed potatoes.
Jenny
0I am making this for my son, he is only 6 months into his keto journey. Thanksgiving dinner will be a lil tricky, I love the look of this dish, can anyone help me with how to make him a gravy from the turkey diner without any flour. Would appreciate the advice.
Thank you.
Happy and healthy eating to all.
Wholesome Yum D
0Hi Jenny, I have the perfect Keto Gravy Recipe!
Courtney
0These were DELISH! Will be making it again, for SURE!
Toni
0This is the best healthy mashed potato recipe I’ve tried! So good!
Wholesome Yum M
0Hi Rod, This cauliflower mash can be reheated either with a little butter in a small saute pan on the stovetop, or can be microwaved until warmed through. I prefer to do this on the stovetop to keep the best flavor and texture, but the microwave does a good job in a pinch!
Marlene
0This is fantastic! Between the microwave for steaming and the food processor, it’s a breeze to make! It’s great with the ingredients in the recipe and I’ve changed it up a bit for variety. My husband is lactose sensitive so I use lactose free ingredients. One of his favorite ways to eat it is with lactose free shredded parmesan cheese, lactose free sour cream, lactose free butter, fresh chopped dill, garlic salt. Delicious!!!
Roberta
0Thank you for the links remainding to your other bread recipes that don’t require your premixed bread flour for those who can’t have access to your products yet (we EU pepole are still waiting the launch…hoping just that the import fees don’t male them too expensive to try), a touch of care really appreciated as you already did with the recent post with video on the pancakes (pinned to try in the next days 🙂 )!
Lisa
0Wow this was soooo delicious. Husband and I loved it. We will definitely make again. I used an instant pot, sprinkled cauliflower with some garlic salt and onion powder and a bit of veg broth and cooked 9 minutes and left for 15 minutes. Then drained, put in food processor with butter and cream cheese and whipped it. SUPER YUM! Thanks for a delish dish!
Natalie
0I can’t wait to make this for my hubs. He’s on keto
Swathi
0So yum!
Kristyn
0Sugar-free & low carb?! You can’t get better than that! You can’t even tell, this is delicious!!
Amy L Huntley
0I love that this is sugar free and low carb and doesn’t even taste like it! So yummy and the perfect texture!
Natalie
0I have recently started to really love bread pudding. It took me a while. I think it’s because I thought the bread was too soggy, but really it’s the perfect consistency!! Love the cinnamon-y flavor with the cranberries!
Krystle
0So rich and creamy! Thanks for fulfilling my ultimate craving.
April
0This felt like cheating! But OMG it was so good. Can’t wait to make it again for the holidays!
Glenda
0Yum! Gotta love when dessert is good for you AND absolutely delicious! We’ll make this one, again.
Allyson Zea
0This was so good, I can barely believe that it’s keto! Thank you for the easy recipe!
Paula
0Even being keto, this bread pudding didn’t lack anything in flavor and texture! 5 stars!!
Camille
0I love this! Thanks for sharing!
Sylvia
0Very good! I used my food processor to mash the cauliflower and added some extra butter to help with consistency. I also had left over veggies so those went into the meat mixture, to include a couple of Serrano peppers, and I loved it!
Charles Eldredge
0This was delicious! And very much like mashed potatoes….very smooth and creamy. I did read the comments before making so I used garlic powder instead of fresh garlic cloves. I steamed the stems for 5 minutes, then added the florets and steamed it all for 15 more minutes. That way the stems are just as soft as the florets. I didn’t measure my ingredients so I’m sure I put in a little extra butter and cream cheese, so it was a little too creamy….next time I’ll measure, but the flavor and texture was wonderful! I did add some ground white pepper as well. Yum! This recipe is a keeper!
Cristien Camp
0I have to say, this came out fairly runny. I had to add about 2 tsp of xanthan gum and cook this over medium heat for about 10 minutes while stirring to thicken it up. I also did not use the raw garlic, but used garlic powder and some Chicken boullion powder when I put it in the food processor. It was very good at that point! Thank you for all of your amazing recipes! you are my GO TO website for all things Keto!
ellen reynolds
0This was sooooo good! Much lighter than potatoes and healthier. I’ll do this one more often. :Thanks.
Wholesome Yum M
0Hi Danette, Yes, this recipe freezes well. My only suggestion is to freeze in individual serving sizes, which will make it quick and easy to reheat.
Elisia
0Hi, If using frozen riced cauliflower, how many cups would you sub?
Wholesome Yum M
0Hi Elisia, I would estimate that 3 cups of frozen riced cauliflower would get you close to the same yield as using a fresh head of cauli. Enjoy!
GrammyK
0If you used roasted cauliflower rather than steamed wouldn’t that eliminate the need to drain and dry your cauliflower? Planning on using this recipe next weekend for a low carb dinner party.
Wholesome Yum M
0Hi GrammyK, Yes you can roast cauliflower instead of steam it, however, the mashed cauliflower will be much creamier if it’s steamed.
Susan
0I made the recipe with ingredients exactly as written, but cooked the cauliflower along with the garlic in a pressure cooker. It takes only 3 minutes and retains more of the vegetables’ nutrients. Delicious!!!
Sara
0Love, love, love this recipe! Honestly, I rolled my eyes when I read “We prefer this garlic mashed cauliflower over mashed potatoes any day of the week!” but it’s true – totally true! I made it as directed, and don’t see a need to change a thing.
Vivos
0Mannnn, I was so looking forward to this recipe. Most of them are amazing and this one could be too. However, as I read the other comments, I can agree the garlic over powers the whole recipe. We couldn’t eat it 🙁 I was going to pair it with roast beef but now I am out of cauliflower.
Del
0This happened to me as well. So I tried it again but this time I sauteed the garlic in a little butter before mixing it in with the othe ingredients. Then it was perfect.
Pam
0Absolutely delicious!!! I make it nearly every week! Thank you so very much!!!
Laura
0Can’t wait to try this… There are so many Cauli-mash recipes out there, Fingers crossed
Krissie
0I almost lost it with this recipe because of the garlic. It is way way too much for the recipe and I do regret not reading the reviews before. I tried adding more cauliflower to the original recipe but it didn’t dilute it enough and I couldn’t eat it. What do you recommend for us to do in the event our garlic tolerance is low? Do we add heavy cream or more butter or something?
Wholesome Yum M
0Hi Krissie, I am sorry you had this experience. If you are sensitive to garlic, then you may enjoy this recipe better with a smaller amount of sauteed garlic or powdered garlic. As for the recipe you currently have made, I would try making the full recipe again without the garlic. Mix the two batches of the recipe together. You can freeze the half you don’t need to use at a later time. I hope this helps!
Leah
0This recipe is amazing! Tastesgreat and super easy to make!!
Oliver
0While I agree that garlic tolerance will vary, there is a massive difference between cooked and raw garlic. Some mention of this in the recipe would have been helpful, even “add garlic to taste” would have been better than just stating four cloves – this dish completely overpowered the rest of the dinner I’d prepared. Next time I follow one of your recipes I will read the comments section before starting 😉
The texture was lovely and I will be making it again, but no way am I using that much garlic next time!
Wholesome Yum M
0Hi Oliver, Sorry the amount of garlic didn’t suit your family. Try using sauteed garlic or garlic powder for a more discreet flavor.
Kathy
0OMG, I have been Keto for 5 years and struggle with making mashed cauliflower taste, feel, and look good. This is by far, hands-down the best recipe I have ever tried. They were LITERALLY just like mashed potatoes. It must be the cream cheese, because I have tried everything else. Sour cream, parmesan, etc…It took me 15 minutes from start to finish, with minimal ingredients. Thank you so much!
Laura Scott
0This is my go to recipe! thank you
Sue
0I was gifted several bags of frozen riced cauliflower. Would this work in this recipe? I was thinking of preparing the cauliflower as directed on the bag and then put in a colander to get out some of the liquid. Has anyone tried this recipe with frozen cauliflower?
Wholesome Yum M
0Hi Sue, Yes riced cauliflower will work. After cooking your cauliflower, pour it into a colander lined with a tea towel. When it becomes cool enough to touch, wrap up the cauliflower, and wring the excess water out. Once you have the water out, you can proceed with the recipe. Enjoy!
Shannon
0This recipe is amazing! I made this to top my shepherds pie. I left out the garlic in the cauliflower mash and added more butter and Monterey Jack Cheese.
Jennifer
0Should have read the reviews. I am excited to try again with some sautéed garlic. The raw garlic was too much for my husband and I. Can’t wait to try again with a garlic modification!
Emily
0I would definitely recommend not using raw garlic in this recipe… Steam it, saute it, use garlic powder. I used two small cloves of raw organic garlic and I couldn’t eat it. It burned my mouth so much. I tried baking it in the oven to cook the garlic and that didn’t fix it. I eventually cooked potatoes and mashed them in. It was still very garlicky but edible. Sorry. Maybe it would be ok with garlic from China or something.
Alicia
0I’ve tried this recipe twice now and followed reader suggestions to reduce the garlic, but it just does not taste at all like mashed potatoes to me. The second time, I put it in the Vitamix so it would be absolutely smooth to see if that would help. It just tastes like pureed cauliflower, and not even in a good way. It was like a weird dip or cauliflower hummus. I served it at Christmas yesterday for me and my husband alongside real mashed potatoes for the kids but we ended up throwing it out, which we never do. I’m going to give up on keto mashed potatoes. 🙁
Charlene
0Will be trying this recipe this weekend,can you purée in a blender instead of food processor
Wholesome Yum M
0Hi Charlene, Yes, you can use a blender in this recipe. Enjoy!
G
0I think the problem might have been that you included too much of the stem. It’s more fiberous. The florets alone are much smoother.
Cheryl
0I only put 2 cloves of garlic in (recipe calls for 4?!?), and it was still way too much.
I made a second head of cauliflower, and I I made a bowl of half no garlic and one big spoon of garlic. Still too much.
I usually love your recipes, but this was way off for me, and I love garlic
Wholesome Yum M
0Hi Cheryl, I am sorry this recipe didn’t suit your tastes. Garlic can be very subjective to people. Feel free to use sauteed garlic or garlic powder in place of raw next time.
Eva Versini
0I am a huge fan of garlic but all I could taste was garlic and I actually used 3 larger sized cloves total for making a double batch. I suggest using 1/3 or even 1/4 of the garlic and it could have been perfect. Everything else I have made on this site has been delicious so it may just be me that didn’t enjoy this one.
Heather B
0This recipe is PERFECTION! Made it many, many times, was just scanning thru the reviews & saw A LOT of garlic comments. I put my cloves in the steamer pot with fresh cauliflower & it all blends together perfectly in the food processor & not bitter or strong at all tasting at all. Smooth & creamy!
Melanie
0This was my first try at making this and it was really good. I didn’t have any garlic but I did have some Tuscan herb infused olive oil. It was perfect. I still added butter and cream cheese. This might be also awesome with shredded cheddar cheese blended in or put on top and baked like a “Shepherd’s pie”.
Nancy
0I really was looking forward to eating this dish and followed the recipe to the dot. I think you should put a disclaimer or do an optional step for those who are using bigger cloves of garlic or can’t handle raw garlic. As a huge garlic fan (I usually put more than what recipes call) this still was so spicy from the raw garlic. I tried to add more butter and cream cheese and couldn’t fix it and ended up tossing it. I finally went through the comments and saw that people had the same issue.
Wholesome Yum M
0Hi Nancy, I am sorry you ended up throwing it out. Yes, garlic preferences can vary a lot. Please feel free to sautee the fresh garlic or use garlic powder for a more mellow flavor.
kazy
0This came out so good. Yummy, yummy….can’t wait to try some of your other recipes. Looking forward to cooking your Chicken Marsala
Brenda
0This is the best Cauliflower Mash! ♥️
Brenda
0I’ve prepared this recipe many times. We love garlic and we love this recipe. ♥️
Jason Britt
0You need to change this recipe. Four raw garlic cloves? It ruined the dish. Inedible. An entire head of cauliflower to waste. This is irresponsible.
Wholesome Yum M
0Hi Jason, I am sorry you did not enjoy this recipe. Garlic is a subjective thing. Some enjoy a lot while others can only tolerate a small amount. If you are sensitive to garlic, then you will want to use less raw garlic, sautee the garlic, or consider using garlic powder in the recipe.
Hina Shah
0It turned out very nice only the bad part was I used 4 big cloves of garlic which made it extra spicy