Pumpkin & Cauliflower Garlic Mash

Total Time

Prep/Total Time: 25 min.


6 servings

Updated: Sep. 12, 2022
I wanted healthy alternatives to my family's favorite recipes. Pumpkin, cauliflower and thyme make an amazing dish. You'll never miss those plain old mashed potatoes. —Kari Wheaton, South Beloit, Illinois
Pumpkin & Cauliflower Garlic Mash Recipe photo by Taste of Home


  • 1 medium head cauliflower, broken into florets (about 6 cups)
  • 3 garlic cloves
  • 1/3 cup spreadable cream cheese
  • 1 can (15 ounces) solid-pack pumpkin
  • 1 tablespoon minced fresh thyme
  • 1 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon pepper


  1. Place 1 in. of water in a Dutch oven; bring to a boil. Add cauliflower and garlic cloves; cook, covered, until tender, 8-10 minutes. Drain; transfer to a food processor.
  2. Add remaining ingredients; process until smooth. Return to pan; heat through, stirring occasionally.

Nutrition Facts

2/3 cup: 87 calories, 4g fat (2g saturated fat), 9mg cholesterol, 482mg sodium, 12g carbohydrate (5g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat.