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Looking for a lighter, WW-friendly side dish that’s just as satisfying as mashed potatoes? This Pumpkin Cauliflower Mash with Garlic combines cauliflower, garlic, and pumpkin for a creamy, flavorful dish that’s low in calories, carbs, and WW Points. It’s the perfect fall comfort food — and a great healthy Thanksgiving side dish too.
I’ve never been a fan of plain cauliflower mash on its own, but this version won me over. The pumpkin adds richness, the garlic adds depth, and the cream cheese makes it silky smooth. Even Rod gave it two thumbs up!
Why You’ll Love This Recipe
- WW-friendly: just 1 Point per serving
- A healthy low-carb alternative to mashed potatoes
- Packed with fall flavor (pumpkin + garlic + thyme)
- Quick microwave (affiliate link) prep — ready in about 15 minutes
- A delicious Thanksgiving or holiday side
Ingredients + Substitutions
- Cauliflower: Fresh or frozen florets work.
- Pumpkin puree: Use canned or homemade pumpkin puree — not pumpkin pie filling.
- Garlic: Steamed with the cauliflower for mellow flavor.
- Reduced-fat cream cheese: Adds creaminess. You could also use Greek yogurt or light sour cream.
- Seasonings: Thyme, cayenne, salt, and pepper — adjust to taste.
WW Points & Nutrition
According to my calculations, each serving has:
- Calories: 87
- WW Points: 1 To see your WW Points for this recipe and track it in the WW app. (You must be logged into WW on a tablet or smartphone.)
- Old Points: 2 PointsPlus
Step-by-Step Instructions
Step 1: Steam the cauliflower in the microwave.
Place cauliflower and garlic in a microwave (affiliate link)-safe dish. Cover and cook until tender (about 10 minutes).
Step 2: Puree the mixture.
Drain and transfer to a food processor (affiliate link). Add pumpkin, cream cheese, and seasonings. Process until smooth.
Step 3: Heat & Serve
Return to the dish, cover, and heat through 1–3 minutes, stirring occasionally. Serve warm.
Recipe Notes & Variations
- Swap cream cheese for Greek yogurt to make it even lighter.
- For extra fall flavor, stir in a pinch of nutmeg or smoked paprika.
- Top with a sprinkle of Parmesan or fresh herbs.
- Make ahead: Prep the mash, refrigerate, and reheat before serving.
If you’ve made this Low-Fat Pumpkin Cauliflower Garlic Mash, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
Pumpkin Cauliflower Mash with Garlic
Ingredients
- 1 medium head cauliflower, roughly chopped (about 6 cups)
- 3 garlic cloves
- 1/3 cup reduced-fat cream cheese
- 1 can (15 ounces) pumpkin puree
- 1/2 teaspoon dried thyme
- 1 teaspoon salt
- 1/8 teaspoon cayenne pepper
- 1/4 teaspoon fresh ground black pepper
Instructions
- Place the cauliflower and garlic in a microwave safe dish. Cover and cook on high until tender, about 10 minutes.
- Drain and transfer to a food processor (affiliate link).
- Add the cream cheese, pumpkin, thyme, salt, cayenne and pepper. Process until smooth.
- Return to the microwave safe dish. Cover and cook until heated through, 1 to 3 minutes, stirring occasionally.
Notes
Recipe Notes & Variations
- Swap cream cheese for Greek yogurt to make it even lighter.
- For extra fall flavor, stir in a pinch of nutmeg or smoked paprika.
- Top with a sprinkle of Parmesan or fresh herbs.
- Make ahead: Prep the mash, refrigerate, and reheat before serving.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Source: Taste of Home (affiliate link) (Sept/Oct 2014)
More WW-Friendly Side Dishes
If you enjoy this pumpkin cauliflower mash, here are a few more recipes to try:
- Slow Cooker Mashed Sweet Potatoes – cozy and naturally sweet (affiliate link).
- Weight Watchers Creamy Low Calorie Mashed Potatoes – lighter comfort food classic.
- How to Make Cauliflower Rice – another great potato alternative.
- Slow Cooker Cheesy Cauliflower with Bacon – Simple, savory & oh so satisfying.
- Slow Cooker Mashed Sweet Potatoes – another fall favorite made in the slow cooker.
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Could you use the frozen cauliflower mash for this recipe? How would would you adjust it? Thanks for all the great recipes.
Hello, I found your site this past week and I love it. Last night I tried your pumpkin cauliflower mash and OMG it was so good. I served it with chicken supreme (chicken breast with wing attached) and a simple salad. My husband thought it was squash or sweet potato. I will be making this again for sure and with thanksgiving coming up it will certainly be on the menu, thank you
Hi Brenda! Welcome! I’m so glad you found me and liked the pumpkin cauliflower mash. It’s one of our favorites too. Perfect for fall! Thanks for taking the time to leave such a thoughtful comment. I really appreciate it 🙂