Healthy Holiday Swaps: Garlicky Mashed Cauliflower Recipe

November 19 • 2025

A Healthy Holiday Swap with Cauliflower

This Thanksgiving, try a healthy twist on a classic side dish with Aylo Health’s garlicky mashed cauliflower. Fewer carbs, full flavor and benefits your body will love.

At Aylo Health, we’re all about supporting your well-being during the holidays and all year long. That’s why we’re sharing healthier recipes that don’t sacrifice flavor. First up: a Thanksgiving side dish makeover. Say hello to creamy, garlicky mashed cauliflower. It’s everything you love about mashed potatoes, warm, comforting, and full of flavor, without the heavy carbs that can spike your blood sugar.

 

Garlicky Mashed Cauliflower Recipe

What You’ll Need:

  • 1 medium head of cauliflower, chopped into florets
  • 2 tablespoons melted unsalted butter (or a heart-healthy alternative like olive oil)
  • 7 roasted garlic cloves
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste
  • Optional: Chopped chives for garnish

Instructions:

  1. Boil cauliflower florets in water until fork-tender, about 10 minutes.
  2. Drain well and let sit for a minute to steam off excess moisture.
  3. In a blender or food processor, combine the cauliflower with butter, roasted garlic, mustard, salt, and pepper.
  4. Blend until smooth and creamy.
  5. Top with chives and serve warm!

Why This Swap Is Good for You

Swapping mashed potatoes for mashed cauliflower isn’t just a trend, it’s a smart nutritional upgrade. Here’s why each ingredient helps support your health:

Cauliflower

  • Low in carbs and calories: Great for blood sugar management and heart health.
  • High in fiber: Supports digestion and helps you feel full longer.
  • Rich in antioxidants and vitamins C & K: Boosts your immune system and bone health.

Roasted Garlic

  • Anti-inflammatory and immune-boosting: Garlic contains compounds like allicin, which may help fight illness.
  • Adds flavor without extra salt or fat.

Dijon Mustard

  • Low-calorie flavor enhancer: A small amount adds tang and depth without added sugar.
  • Contains selenium and magnesium: Supports metabolism and overall wellness.

Butter (or Olive Oil)

  • Healthy fats in moderation: Help with nutrient absorption and add richness. Swap in olive oil for heart-healthy monounsaturated fats.

Chives (Optional)

  • Natural source of vitamin K and antioxidants: Plus, they add a fresh pop of flavor and color.

Happy and Healthy Thanksgiving from Aylo Health

This season, enjoy the cozy comfort of holiday meals without overloading your body. At Aylo Health, we’re here to help you make small changes that add up to big health benefits.

Looking for more ways to stay healthy this season? Check out recipes here.