Mashed Cauliflower Recipe: The Healthier (and Better Tasting!) Mashed Potatoes

I used to be the world’s biggest mashed potatoes fan.

There was just something about the creamy deliciousness of the ultimate American side dish that was so comforting… so satisfying… so good.

But that was until a couple of weeks ago, when I finally tried to make mashed cauliflower for the first time.

I’ve tried to make mashed cauliflower before from Paleo-approved recipes and it turned out a little blah, so this time I tried to tweak the recipe to fit my taste buds.

The result was magnificent. 

Not only did the dish live up to all my comfort food taste and texture expectations, it didn’t leave me feeling heavy afterwards like mashed potatoes always would… and it was way healthier.

So try this mashed cauliflower recipe at home… you won’t regret it!


1 medium head of cauliflower, organic if possible
4-5 cloves garlic
Pinch of sea salt
1-2 T grass fed unsalted butter
Ground pepper to taste


Fill a large pot with 1-2 inches of water, add a steamer insert, put on the lid and turn the temperature up to high. While you’re waiting for the water to boil, cut the cauliflower into medium sized florets and peel garlic.

When the water is boiling, dump everything into the steamer. Sprinkle with salt, turn down the temperature to medium, and steam until the cauliflower is soft enough to stab with a fork (about 10-12 minutes). Check it once or twice to make sure that the water doesn’t try up at the bottom of the pot.


When the cauliflower is soft, remove the pot from the burner and drain excess water. Throw everything into your Vitamix (if you don’t have one, a food processor or regular blender will work too, the Vitamix just mixes everything so perfectly!).

Add a tablespoon or two of butter, a few turns of ground pepper, and another pinch of salt. Process everything until smooth.


Once there aren’t any chunks left, use a spatula to get the the mixture out of the blender or food processor, and serve immediately.

If you’re not ready to eat it right away, no worries—it keeps in the fridge for a good five days or so, and reheats beautifully in the microwave.

This mashed cauliflower recipe is cheap, healthy, and delicious—so you have no excuse not to try it!

Approximate nutritional information: 

Total calories: 148
Carbohydrates: 14g
Protein: 6g
Fat: 9g
Fiber: 6g

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8 thoughts on “Mashed Cauliflower Recipe: The Healthier (and Better Tasting!) Mashed Potatoes”

  1. My son: why do these mashed potatoes taste like broccoli?

    Lol! I didn’t tell him it was cauliflower or he wouldn’t have finished it.

    Anyway, this was the first time I had it mashed and it won’t be the last. Thanks for the recipe!

  2. Hi I made an attempt at the cauliflower mash today, for some reason it would not bind together like mash . I cooked it until soft as per recipe. I dont know what happened it did taste lovely though

  3. This recipe is a winner. I’ve made it all over the world and has made cauliflower, which is often on sale and keeps better than most veg, a favourite of mine. My mother loves this recipe too and I have no qualms about serving it to guests. (Another way to win people over to paleo too…) Plus, it’s a great treat when you’ve just come home from a party and want something “naughty”.

  4. Making this tomorrow! I have attempted to make a pizza crust with cauliflower before with minimal success lol. Tasted good when I scraped it off the pan but didn’t come off like it was suppose to!

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