Cauliflower can be a polarizing topic. Not everyone is a fan. Which I GET, especially if you’re comparing it to rice, or pizza crust, or buffalo wings. I mean….

But it’s all about managed expectations! And it’s ALSO about appreciating its charming qualities like lots of fiber, B-vitamins and cancer-fighting antioxidants. Plus, it’s just so dang light, which makes it the perfect way to bulk lots of meals.

I happen to think it’s especially sneaky in this macro-friendly garlic cauliflower mash, which makes it the perfect low-carb base for any grilled or saucy proteins!

garlic cauliflower mash

What You’ll Need to Make Macro-friendly Garlic Cauliflower Mash:

  • 24 oz Bagged cauliflower florets
  • Garlic or frozen garlic cubes
  • Nonfat Greek yogurt
  • Chopped chives
  • Salt and Pepper to taste

How to Make Macro-friendly Garlic Cauliflower Mash:

This is a small recipe since in my house, I’m the only one who will eat mashed cauliflower! If your family is like mine, make some real mashed potatoes for them if you are feeling up to it. Or I like to heat up some quick pre-cooked rice. That way you can enjoy the lightened-up garlic cauliflower mash while they are happy with their favorites.  

For this recipe, I love to buy 2 12-oz steamable bags of fresh cauliflower florets. I find the florets work better than cauliflower rice for the mash texture. I also like to grab the steamable frozen bags if I can find them. They’re so GREAT to have on hand since they won’t go bad and stink up your fridge!

Nothing worse. 

Follow the instructions on the bag to steam the cauliflower florets in the microwave. The bags I use take about 4 minutes per bag. You want your cauliflower florets really nice and soft. 

Once the cauliflower florets are steamed, let them sit for a few minutes. Then dump the cauliflower into a bowl and mash it well with a fork. Add Greek yogurt (or dairy-free yogurt), salt, pepper, garlic, and chopped chives. Mash and stir until everything is blended like potatoes. Enjoy!

Gluten-Free/Dairy-Free Modifications

This macro-friendly garlic cauliflower mash is a side dish that can be easily modified to meet anyone’s nutritional needs. I love using Forager plant-based sour cream as a dairy-free alternative to yogurt. Keep in mind if you make this swap, your macros will be slightly different. Here’s the macro breakdown for the Forager plant-based swap for the same 360 g portion: 99 cal, 2 fat, 15 carbs, 5.4 protein, 9.1 fiber.

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Serving Suggestions:

This macro-friendly garlic cauliflower mash is the perfect low-carb base for any protein. It goes perfectly with grilled pork tenderloin (or really any grilled meat). Sometimes I even top it with a big scoop of the Fajita Ground Turkey Skillet.

Similar Recipes:

Mexican Cauliflower Fried Rice

Coconut Cilantro Sticky Cauliflower Rice

Low Carb Herbed Zucchini Rice

Lightened up Baby Roasted Potatoes

Super Simple Roasted Sweet Potatoes

Parmesan Roasted Carrot Fries with Basil Yogurt Sauce

Cauliflower Rice Enchilada Rice

Baked Feta Cauliflower Rice with Shrimp

Tabouli Salad with Feta, Brown Rice, and Cauliflower

Macro-friendly Garlic Cauliflower Mash

If you aren’t quite sure where you fall in the great cauliflower debate, you need to try this recipe for macro-friendly garlic cauliflower mash. If you’re looking for other healthy meal ideas check out my macro-friendly cookbooks. They are full of easy recipes that make healthy eating easy and DELISH. I also love sharing recipes on Instagram and TikTok (that’s a lie. I hate sharing recipes on TikTok, but we’re trying it. haha.) So, make sure you’re hanging out with me so we can enjoy our delicious meals together!

Disclosure: I only recommend products I would use myself and all opinions expressed here are my own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read the full privacy policy here.

garlic cauliflower mash

Macro-friendly Garlic Cauliflower Mash

This macro-friendly garlic cauliflower mash is a quick, easy, and delicious side for those times when you are looking to lighten things up.
Course Low Carb, Side Dish, sides
Cuisine Comfort, Healthy
Cook Time 10 minutes
Servings 2
Calories 85 kcal


  • 24 oz Bagged cauliflower florets (672 g)
  • 1 clove Garlic (or frozen cube)
  • 1/4 cup Nonfat Greek yogurt (60 g)
  • 1/4 cup Chopped chives (10 g)
  • Salt and Pepper to taste


  • Follow bag directions to steam in the bag. Mine is about 4 minutes per bag. You want it really nice and soft. Let sit for a few minutes, then dump into a bowl and mash it well with a fork.
  • Add greek or DF yogurt, salt, pepper, garlic, and chives and mash/stir till blended like potatoes. Enjoy!


MFP: Lillie Eats and Tells Garlic Cauliflower Mash


Serving: 360gCalories: 85kcalCarbohydrates: 14gProtein: 8.4gFiber: 9.1g
Keywords cauliflower, garlic

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About the Author

Hello. My name is Lillie. I’m not a registered dietitian, or a macro coach, or a public figure or culinary genius. I’m a mommy of four who FOUND macro-counting and fell in love with this balanced approach to food...

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