Mashed Cauliflower (Vegan, Paleo)

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

mashed cauliflower in a small bowl

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!

mixing cauliflower in a food processorI 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!

mashed cauliflower in a small bowl

4.84 from 6 votes
Print
Cauliflower Mashed Potatoes
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
 

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!

Course: Side Dish
Servings: 2
Calories: 57 kcal
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
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!
Recipe 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?!

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Comments

Michele Sparrow

This is a great recipe. I love cauliflower! This is what I use when I make my rice for my sushi, too. I pulse it raw, however. Such a great veggie!

Danielle @ Clean Food Creative Fitness

This looks great! I made a total recipe fail one time with mashed cauliflower so I like that this has no liquid in it! I think the recipe I tried was way too watery from what I remember!

the delicate place

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 🙂

    Abby

    How did you do the coconut curry mash!?!?!

Jen @ Existential Evolution

Finally got around to making your cauliflower pizza recently and it was delish! Wow you’re really laying out a great Thanksgiving spread for us this week. Thanks for sharing the fruits of your labor with us.

kaity @ kaityscooking

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

Justine

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…..

Donna

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!

Claire

I loved this recipe! I prefer this to masked potatoes. Thanks for the recipe.

Claire

Drats, meant MASHED potatoes!

Abby

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. 🙂

Melodious

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!

Christine

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

Linda

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

Kris Simms

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

Aurial

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!

Maxine

What if I don’t have a food processer. Can I use a mixer?

Kayla

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!

Cathy

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.

Joanne

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

Emma

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!

Bill

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 🙂

Marlene

This recipes even got two thumbs up from my picky teenage daughter! Thanks a million 🙂

Thalita

What is the nutrition facts for this recipe?
Thank you!

Jamie

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 !!

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