Mashed Cauliflower (Vegan, Paleo)


Cauliflower is one of the world’s most versatile vegetables.

Not only does it make a perfect pizza crust and a tasty fried rice, it’s also a surprisingly delicious alternative to traditional mashed potatoes!

Serving mashed cauliflower in lieu of potatoes is an easy way to lighten up your meal, and is a great solution for those of you who need to avoid starches. Thanks to the cauliflower base, this creamy mashed dish can be served with turkey and my grain-free stuffing for a properly combined Thanksgiving dinner!

An added bonus? Steaming cauliflower is much faster than boiling potatoes. Win!

Mashed Cauliflower (Vegan, Paleo)
serves 2

Ingredients:

Medium-sized head of cauliflower, chopped into florets (about 1 1/2 lbs.)
3 roasted garlic cloves
1 teaspoon fresh thyme leaves
1 teaspoon fresh chives, chopped
salt and pepper, to taste

Directions:

Fill a large saucepan with about an inch of water, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-8 minutes, or until fork tender.

Drain the steamed cauliflower, and transfer to the bowl of a large food processor. Add in the roasted garlic cloves and seasonings, and process to your desired texture.

Note: You can usually find roasted garlic cloves available at the olive bar in your local natural grocery store. If you prefer to roast your own, use this method. Sometimes I’ll just use a 1/2 teaspoon of garlic powder instead, too!

I don’t usually need to add any additional liquid for blending, but feel free to add a splash of almond milk or water, if needed. I ended up using about a teaspoon of fine sea salt for this particular batch, but each batch may vary, so be sure to start with less than you think you need, and add more as you go.

Serve warm and enjoy!


5.0 from 4 reviews
Mashed Cauliflower (Vegan, Paleo)
Prep time: 
Total time: 
Serves: 2
 
Serving mashed cauliflower in lieu of potatoes is an easy way to lighten up your meal, and is a great solution for those of you who need to avoid starches. Thanks to the cauliflower base, this creamy mashed dish can be served with turkey and my grain-free stuffing for a properly combined Thanksgiving dinner!
Ingredients
  • Medium-sized head of cauliflower, chopped into florets (about 1½ lbs.)
  • 3 roasted garlic cloves
  • 1 teaspoon fresh thyme leaves
  • 1 teaspoon fresh chives, chopped
  • salt and pepper, to taste
Instructions
  1. Fill a large saucepan with about an inch of water, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-8 minutes, or until fork tender.
  2. Drain the steamed cauliflower, and transfer to the bowl of a large food processor. Add in the seasonings, and process to your desired texture.
  3. If additional liquid is needed to facilitate blending, feel free to add a splash of almond milk or water, and adjust the seasonings to your taste. I ended up using about a teaspoon of fine sea salt for this particular batch, but each batch may vary, so be sure to start with less than you think you need, and add more as you go.
  4. Serve warm and enjoy!
Notes
This mashed cauliflower dish makes a great base for any of your favorite add-ins. If you prefer cheesy mashed potatoes, try adding 2-3 ounces of creamy goat cheese, or a sprinkling of nutritional yeast for a vegan variation. You could also add in some extra chives and a few spoonfuls of plain goat yogurt for a "sour cream & onion" flavor. The options are endless! Also, be sure to note the serving size on this recipe. One medium head of cauliflower only made enough to serve two people in our house-- we love to heap it onto our plates! If you're serving a bunch of mashed potato fans, you may want to double or triple this recipe, to be on the safe side.

This mashed cauliflower dish makes a great base for any of your favorite add-ins. If you prefer cheesy mashed potatoes, try adding 2-3 ounces of creamy goat cheese, or a sprinkling of nutritional yeast for a vegan variation. You could also add in some extra chives and a few spoonfuls of plain goat yogurt for a “sour cream & onion” flavor. The options are endless!

*Note: Be sure to note the serving size on this recipe! One medium head of cauliflower only made enough to serve two people in our house– we love to heap it onto our plates! If you’re serving a bunch of mashed potato fans, you may want to double or triple this recipe, to be on the safe side.

Reader Feedback: Have you tried mashed cauliflower before? If so, are you a fan? I was really hesitant to serve it to Austin for the first time last year, but he immediately loved it! In fact, we both prefer mashed cauliflower over mashed potatoes now. Who would have guessed?!

Comments

  1. says

    i tried cauli mash for the first time in 2009 when i was making a cottage pie recipe from mark’s daily apple. i never looked back! some of my friends had no idea that it was not potatoes! i love to do a coconut curry mash with cauliflower, i love the richness that coconut milk or oil brings to the mashed dish. it’s a staple at my thanksgiving table :)

  2. says

    i LOVE mashed cauliflower! to get my family who dislikes most veggies to eat it, i first made it with a few potatoes thrown in there and they loved it and each time i decreased the amount of potatoes in it until there was none and they loveee it still

  3. Justine says

    I tried mashed cauliflower for the first time last week. Loved it!! A new favorite for sure:) I enjoyed how light they were compared to how heavy mashed potatoes normally leave me feeling. Can’t wait to try your version!! Thanks for all your hard work in posting so many recipes this week!! Enjoying them:) I was wondering, do you have any plans for a healthy version of sweet potato casserole? Yum…..

  4. Donna says

    You can also substitute celery root (cèlèri râve) for the cauliflower to GREAT effect and family commentary….really…try it!! (Low carb/low cal/paleo)..I love this recipe for BOTH veggies!

  5. Abby says

    I’ve also done it by boiling it in a small amount of vegetable broth(depends on how much cauli I put in) but usually fill the pot an inch or two with it. Bring everything to a boil together. It’s really good! And adds a little bit of flavor as well. :)

  6. Melodious says

    While steaming is faster, I prefer to roast my cauliflower before mashing (which means a whir with the immersion blender) after adding a pat of grassfed butter and a splash of coconut milk. Delicious!

  7. Christine says

    I made this today and it was amazing! I can’t believe it tastes so much like mashed potatoes! Thanks for the recipe!

  8. Linda says

    I put mine in the Ninja and with NO additional liquids… they always come out looking like MASHED potatoes! I call them Ninja taters!

  9. Kris Simms says

    Just started on the paleo diet this month and feel so much better! Making this recipe tonite along w skirt steak and chimchurri YUM!!!!!

  10. Aurial says

    Tip for everyone! Don’t sub raw garlic for roasted garlic.
    I’m a garlic fiend and it was way too garlicky. Next time I’ll try the roasted garlic. Otherwise I loved this recipe, super easy and great texture. All of the other recipes I found were full of
    Butter or cream!

  11. says

    This is seriously the easiest, most delicious side dish ever! I added 2 tbsp of coconut cream to the mix for a little creamier consistency! I’ll definitely be making this more often!

  12. says

    Am wanting to loose weight and should avoid potatoes and any of that starchy food so I definitely will try this recipe… stay tuned for tomorrow after I have tried this.

  13. Joanne says

    Love the fact that there is no unnecessary butter, cream, coconut oil/milk, or other oil. You simply don’t need it!

  14. says

    I didn’t know what to do without mashed potatoes, and now I’m so happy I found this recipe! I used sautéed onions, coconut oil, and roasted garlic. Soooo yummy!

  15. Bill says

    WOW! These are awesome!! I spent 35 years avoiding cauliflower because as a child, an adult told me they were just like mashed potatoes. The circle is now complete :)

  16. Jamie says

    Now THAT was delicious. I don’t have a food processor but I mashed it as best I could and it was awesome. I added a bit of cheese to it and my husband loved it. Maybe it’s time to by a food processor !! Thanks for sharing !!

Trackbacks

  1. […] The Mod(erate) Squad: Fartlek for around 30 minutes. No, this isn’t some crude insult. Fartlek is Swedish for “speed play,” which means a new challenge for your run! Changing pace changes your heart rate, which changes your body. Run for 8 minutes at a warm up pace, and then alternate 1-minute hard pace with 2-minute moderate pace for 15 minutes–and when you go hard, go hard! Cool down for 8 minutes. Finish your workout with “Strength Quarters.” 25 pushups, 25 lunges, 25 dips and 25 ballerina squats (feet wide, toes pointed out, deep squat). Swap potatoes, rice and starches today for veggies. Here is a recipe for some amazing mashed cauliflower. http://detoxinista.com/2012/11/mashed-cauliflower-vegan-paleo/. […]

  2. […] Notes This mashed cauliflower dish makes a great base for any of your favorite add-ins. If you prefer cheesy mashed potatoes, try adding 2-3 ounces of creamy goat cheese, or a sprinkling of nutritional yeast for a vegan variation. You could also add in some extra chives and a few spoonfuls of plain goat yogurt for a “sour cream & onion” flavor. The options are endless! Also, be sure to note the serving size on this recipe. One medium head of cauliflower only made enough to serve two people in our house– we love to heap it onto our plates! If you’re serving a bunch of mashed potato fans, you may want to double or triple this recipe, to be on the safe side. Recipe from The Detoxinista @ detoxinista.com […]

  3. […] Mashed Cauliflower – If white potatoes aren’t on your diet, or if you’re just looking for some variety, then try some mashed cauliflower instead. The texture is naturally a bit different but it’s sure to satisfy, and most importantly, tastes great with gravy. […]

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