Mashed Cauliflower with Caramelized Onion and Roasted Garlic

We love this Mashed Cauliflower recipe! Skip the spuds and try this mashed cauliflower with luscious caramelized onions and roasted garlic.

Mashed Cauliflower with Caramelized Onion and Roasted Garlic

Since first falling in love with the dish in restaurants and recreating it at home, I just about OD-ed on mashed cauliflower.

Determined to keep things fun and exciting, I amped up the flavor with a few new add-ins and found a new veggie buddy for it to hang out with.  A few months ago it was all about the mashed cauliflower and spaghetti squash…. but now I’m really digging the cauli n’ kale combo!

These little tweaks are enough to  keep this veggie on my plate until my next foodie crush comes along.

Though, knowing me, I really like to get around when it comes to my veggies.

Mashed Cauliflower with Caramelized Onion and Roasted Garlic

Round it out with some fresh cheddar and some steamed kale, it’s a delicious combo! This mashed cauliflower is our favorite!

Mashed Cauliflower with Caramelized Onion and Roasted Garlic
5 from 1 vote

Mashed Cauliflower with Caramelized Onion and Roasted Garlic

We love this Mashed Cauliflower with Caramelized Onion! Skip the spuds and try this mashed cauliflower with luscious caramelized onions and roasted garlic.

Course Side Dish
Cuisine Vegetarian
Keyword Mashed Cauliflower
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 servings
Calories 54 kcal
Author Jenn Laughlin - Peas and Crayons


  • 1 head of cauliflower
  • 1/2 large onion, roughly chopped
  • 3-4 cloves garlic
  • 2 TBSP plain greek yogurt
  • 1/4 tsp kosher salt
  • 1/2-1 tsp extra virgin olive oil
  • freshly ground black pepper, to taste
  • dried or fresh parsley, to taste
  • chopped green onions or chives, to taste


  1. First grab your gahhhhhlic! You can skip the roasting to save on time but having a some deeelish roasted garlic on hand is worth its weight in gold. You can add it to pretty much anything and everything, and in a pinch it makes some positively magical garlic bread. So snap your oven or toaster oven to 400F, grab a bulb of garlic, peel back a few layers of the skin, and chop off the top so you can see some meaty garlic on top. Drizzle with a little oil and season with S+P if you'd like, then wrap in foil or parchment paper and roast for 30 minutes.
  2. While your garlic roasts, cut + separate into large florets. Blanch for approx 15 minutes in shallow, boiling water. (just enough to cover the tops) I'm in the habit of seasoning the water with some freshly ground black pepper and a pinch of kosher salt -- feel free to follow suit! Once the cauliflower is tender enough to mash [test a small piece if you'd like!] remove from heat and strain in a colander. For whipped, texture-less cauliflower whip out your food processor, and for thick, smashed-potato-like cauliflower toss directly into a pot [my method. less clean up, great texture!]. I'm big on fork-mashing and then calling it a day.
  3. While your cauli is blanching and your garlic is roasting its face off, caramelize your onions. It's just like sauteing, only you'll turn the heat up a teeny bit more and encourage the golden browning that you'd avoid otherwise. If this is your first time, allrecipes has a great tutorial. Heat your skillet to medium-high with approx 1/2 teaspoon of oil, add chopped onions, and stir frequently. Add a pinch of salt to help those babies give up a little liquid and feel free to add a little water or broth to the pan to help de-glaze the brown bits that stick.
  4. So by now you should toss your cauliflower into a pot, adjust heat to medium, and add a few cranks of freshly ground black pepper and 1/2 tsp salt. If you haven't started mashing yet, go for it! Then add a few cloves of garlic and your gorgeously caramelized onions and stir to incorporate. Next give it a taste! Adjust seasonings as needed. I always add a little extra salt + pepper and a generous sprinkle of parsley. Garnish with chopped chives or dried parsley + paprika and serve steaming hot.

Recipe Notes

Finishing all the prep-work for the cauliflower and onion while your garlic roasts cuts down on total time for this dish!

Vegan? Use almond/coconut milk instead of greek yogurt + skip ze cheese!

Nutrition Facts below are estimated using an online recipe nutrition calculator. Adjust as needed and enjoy!

Nutrition Facts
Mashed Cauliflower with Caramelized Onion and Roasted Garlic
Amount Per Serving
Calories 54 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Cholesterol 1mg0%
Sodium 192mg8%
Potassium 469mg13%
Carbohydrates 9g3%
Fiber 3g13%
Sugar 4g4%
Protein 4g8%
Vitamin C 71mg86%
Calcium 47mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Mashed Cauliflower Recipe

If you get a chance to try this Mashed Cauliflower with Caramelized Onion and Roasted Garlic, let me know! You can leave me a comment here (LOVE checking those daily!) or tag @PEASandCRAYONS on Instagram so I can happy dance over your creations. I can’t wait to see what you whip up!

I really really reeeeeallly love it with a little grated cheddar and served a top a bed of silky, fluffy, sauteed kale.  It channels a loaded baked potato minus all the craziness.

Feel free to add a dollop of sour cream or greek yogurt and extra green onions on top. Glorious!

How do you spice up a dish you’ve made over and over again?

crazy for cauliflower?

Like This? You'll Love These:
· · · · · · · · · · · · ·

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating


  • Anonymous

    5 stars
    I did this for thanksgiving and it was awesome!

  • Thanks Maddie!!!!

  • Maddie Shen

    This looks delicious, and the photographs are gorgeous!

  • This looks amazing! I’m Pinning this to try!

  • Firstcomeflowers

    Sounds absolutely fab. I love roasted cauliflower ans recently saw Martha slice and sauted cauliflower steaks. time for me to get busy with the cauliflower.

  • Jonnique Bell

     This looks so good and healthy! Stumbled upon your blog and your newest follower. Can you please add your recipe to my Taste This Thursday party!?

  • Thanks Jessica!!! Its one of my favorites — cannot stop making it! =)

  • Maria

    Yum!!!! This looks delicious!!!!! I love your blog, I’m your newest follower! :o)

  • Val

    Drool Worthy. Oh my.

  • Lacy @ NYCityEats

    Mashed cauliflower sounds spectacular! I’ve never thought to try it before but really it is a great substitute for potatoes. This sounds soooo delicious with the roasted garlic & onions mmm. Looks amazing!

  • Thanks Sloane!! I can get mine to eat it when it’s piled high on other veggies so def try it over kale or another fav veggie of his! =)

  • feedthebf

    I absolutely adore mashed cauliflower!  Your version looks amazing =)

  • YUM this looks amaze. 

  • This looks great! I need a way to get me fiance to like Mashed Cauliflower. This may be it.  

  • Wow! This looks delicious! I have some leeks I got from the farmers market and have been meaning to use…I think I’ll add them to this and see how it works! 

  • Yes, and beautiful pictures, too!  Buzzed!

  • This looks insanely delicious. Truly spectacular pictures. 

  • Namitha

    Awesome ! I like cauliflower and am sure this must have tasted great. Thanks for visiting my blog 🙂

  • Fake baked potatoes!  Cheese on top and I’m sold!

  • Yuumy!  I have actually never had mashed cauliflower on it’s own but it looks delicious.

  • Thank you Thank you!

  • Yayy!!!! Just make the vegan swaps I posted and you’re good to go! =) I’m glad it’s been such a huge hit! xxoo

  • Oh, perfect!  I love mashed cauliflower and was planning on making it when something else hit me…I think I’m gonna have to make THIS one!   BRAVO!

  • nicoleandgwendolyn

    yes yes yes!  because of you, i am in love with mashed cauliflower forever.  my dog loves it, too.  i shall absolutely be trying this version.  thank you! 🙂

  • Melissa

     Thank you so much!

  • Ohmygosh not a silly question at all — I can’t believe I left the serving info out! It makes 4 standard sized servings. Thanks so much for reminding me! =) xoxo

  • Mmmm…that melted cheddar sends it over the edge.  LOVE it.  🙂 

  • That sounds delicious!!

  • Kiri W.

    Beautiful! I love the use of Greek yogurt in this. 🙂 Very nice!

  • Melissa

    This looks amazing! Perhaps a silly question, but how many servings would you say this makes?

  • Oh, I LOVE this! Anything with caramelized onions is a hit with me and then you add some cheese – girl, you make me weak in the knees 🙂

  • Ooohhh… I like this as a baked potato replacement.

  • Lauren

    YUM. making this.

  • Your pictures are gorgeous! I’ve never had mashed cauliflower looks good!

  • I don’t think I’ve commented before, but I just want to say this looks perfect!! Exactly what I’m craving at the moment. I love recipes like this that are so simple, quick and good! Thanks!

  • OoOh gotta love those mystery boxes!!!! I want to sign up for one!

    If you get cauli def try this with the cheddar and kale add-on to amp up the flavor — this way the focus isnt entirely on the cauli and you can fall in looove with it =) xoxo

  • Robyn :)

    I do not like cauliflower, but I am now buying a basket of produce every 2 weeks where you do not know ahead of time what you are getting so I figure if I get a cauliflower head I should probably try to find something to make with it I might like!!  LOL.  This looks pretty good 🙂

  • jess_gonzalez22

    mmm this looks heavenly. I keep trying to incorporate more vegetables into my diet while at college…and this looks like a winner for sure 😀

  • *Happy Dance!* Thanks Ashley!!

  • Sahweet Thanks! =)

  • macnic

    MMMM, I just did a take on this last week – mashed the cauliflower with onion dip. YUM. I’m going to try your version.

  • Ashley Palmer

    All I had to do was read the title of this post and the recipe was bookmarked immediatly! Looks amazing!!!

  • It was one of those last minute additions that I was SO GLAD I made! =) Thanks Kiri!!!

  • TOTALLY a meal! Go make it! <3

  • coming right up!

  • Yeah you should! =) hehe dooo it dooo it!

  • YUMMMMMM!!! I’ve only made mashed cauliflower once. I should try again!

  • YUM! I have only had mashed cauliflower a couple tmies at a friends and at a restaurant but loved it both times! I need to attemp to make it 🙂

  • You had me at caramelized onion.  Yes, please.  

  • Ohmygosh Thanks Abby! =)

  • I’m loving these veggies!  I’ve never gone for straight mashed cauliflower, but this is surely a winner.  

  • Anything with caramelized onions is a keeper. I’ve never done straight up mashed cauliflower, I’ve always combined it with potatoes but I need to give this a shot. Over some kale with cheese on top, it’s practically a meal 🙂

  • Caramelized?  Garlic?  Cauliflower?  Three words I loooove.  Count me in! 

  • This is Fantastic! As are all of your recipes, seriously 🙂 I love how much healthier this is than regular mashed potatoes (which is what I would compare it to!) Thanks for the idea pretty lady 

  • Sprint2theTable

    I am just entering a love affair with cauliflower.  Roasted has been my first method, but this is on track to be next!  I love the caramelized onions in it.  Yum!

  • TheMrsatSuccessAlongtheWeigh

    I am SOOOOO making this!!  This look amazing!  I’ve got some asiago and chipotle cheeses on hand so I might use those.

  • This looks great with the kale. I didn’t grow up with cauliflower so I am kind of scared of using it plus I have really no idea if I would like it. I have debating for a while to try it out and this was the way – all mashed up.  You sold me with the garlic and onions though. Delish!

  • I keep wanting to try mashed cauliflower, and I just haven’t yet.  I definitely think this is one veggie dish I would really like!  Perhaps I just won’t tell my husband what it is until after he tries some?? 😉

  • I love mashed cauliflower.  Sometimes when I make mine I add 1 small potato , just to thicken and bind it better.  I don’t think my daughter would know what actual mashed potatoes are, all we have a mashed cauliflower!

  • Zoe

    This looks yummy! I love mash 🙂 x

  • Awesome!
    just looking at it makes me feel hungry . thumbs up ya.
    i really like this post hhihi perfect healthy 🙂

  • Jessica

    I love the idea of subbing cauliflower for potatoes! I have seen recipes similar to this all over the place, and have been wanting to try it for awhile, but still haven’t done it! Your recipe sounds great, I can’t wait to try it at home…I’m pinning it to my “Recipes” board on Pintrest right now!

  • I love making mashed cauliflower!! Chili is something I  make ALL.THE.TIME. and my husband and I just find a billion ways to eat it: plain, with spaghetti squash, on top of a potato, with eggs… you name it!!

  • I am convinced caramelized onion or roasted garlic will turn any dish from just “meh” to absolutely stellar.  I’m filing this dish for later!

  • A Tasty vegetarian recipe, which is rarely seen. Love this recipe.

What’s For Dinner?

Find out with our free weekly recipe newsletter!