Best Mashed Cauliflower Recipes

Top Rated Mashed Cauliflower Recipes

There’s no reason not to feed your carnivorous desires this Valentine’s Day. A juicy cut of London broil with a healthy side of mashed cauliflower will, well, help to get the juices flowing.This recipe is provided by Alexandra Miller, RDN, LDN, Corporate Dietitian at Medifast, Inc.

Planning on staying in and ordering pizza with your Valentine? Try this Spinach, Tomato, and Turkey Pizza recipe for two instead.This recipe is provided by Alexandra Miller, RDN, LDN, Corporate Dietitian at Medifast, Inc.

This dish is a great alternative for mashed potatoes, the cauliflower has a significantly lighter calorie count and the same comforting quality — no side is better for special occasions and weeknights alike. The flavor profile dish is simple, with fresh garlic, Parmesan, and thyme. Feel free to switch things up — swap out the Parmesan and thyme for curry powder and raisins, for instance.Click here to see the Simple Ingredients Made Spectacular story.

Garlic Parmesan Mashed Cauliflower Recipe

If you are looking for the best cauliflower mash recipe out there look no further. This Garlic Parmesan Mashed Cauliflower Recipe is easy to make, healthy, and absolutely delicious! The perfect side dish to go with any meal.

The ingredients you'll need

You'll only need six ingredients to make this tasty side dish (the exact measurements are listed in the recipe card below):

Fresh cauliflower: This is not the best recipe for using frozen cauliflower. For the best flavor and texture, fresh is the way to go. One way to make life easy is to buy a bag of pre-washed cauliflower florets.

Butter: I use unsalted butter. I love using creamy European butter, but any butter will be good.

Minced garlic: Mince it yourself, or use the stuff that comes in a jar. You can also use ½ teaspoon of garlic powder instead of the fresh garlic.

Grated parmesan: Make sure you use finely grated parmesan, not coarsely shredded.

Kosher salt and black pepper: If using fine salt, you should reduce the amount you use, or the dish could end up too salty. A teaspoon of kosher salt weighs less than a teaspoon of regular salt.

7 Comforting Mashed Cauliflower Recipes

By now you’re probably realized that potatoes aren’t on the menu when on Paleo, but the good news is that mashed cauliflower can get you most of the way to mashed potatoes. In fact, Paleo culinary artists have been doing their best to come up with the perfect stand-in for a mound of mashed taters, and have done a pretty good job of getting it right with a big head of cabbage and some supplemental ingredients. Here we’ve rounded up the best ones we can find for the mashed potato addicts out there.

1. Easy Mashed Cauliflower with Garlic
We like things easy, especially when it comes to side dishes, so Rebecca has made sure to cut out all of the complicated steps and boiled this down to only its essential parts. Can’t make it without cauliflower, so that’s included. Almond milk is used to give them a creaminess and make it so it’s not just eating mashed up cauliflower. A bunch of garlic is used to give them a strong taste, and when combined with the ghee this is going to be a buttery, garlicky offering. Salt and pepper to taste and you’re ready to serve it up!

2. Mashed Cauliflower with Roasted Garlic & Chives
What makes this mashed cauliflower recipe so delicious is that you roast the garlic before adding them to the mix. It uses an entire head of garlic, so you definitely will taste it, and there is plenty of olive oil and the healthy fat it contains. They are also using ghee which gives this a nice buttery flavor. A little bit of chives, some sea salt, and some ground black pepper and these are good to go. Many of the ingredients that go into these also go into a batch of mashed potatoes, so it does a good job of recreating them.

3. Spud-free Cottage Pie
Cottage pie or shepherd’s pie traditionally uses mashed potatoes as a big part of what makes it up. If you want to enjoy these recipes while doing Paleo, you’ll need to swap out those mashed potatoes with mashed cauliflower, and this is a good recipe to start with. It not only gives you a good base of beef and vegetables, it caps the top off with a thick layer of mashed cauliflower. If you’ve never made Cottage Pie before, this is a pretty easy recipe to follow, and you don’t have to worry if it’s breaking any Paleo rules or not, because it isn’t.

4. Everything Mashed Cauliflower
This recipe uses a special shortcut to produce mashed cauliflower that has “everything” in it. The everything they’re referring to is the mix of toppings that goes onto an everything bagel. If you’re a fan of the bagel, you’re likely missing them while on Paleo, and this is one way to remind yourself of what they taste like without going off track. The spice mix she’s found is actually a mix of all the toppings that go on an everything bagel. You can obviously make the mix up yourself if you’re unable to find it locally. The recipe creator even states that this is a good way to get the taste of a bagel without acting recklessly.

5. Slim Palate Mashed Cauliflower
At this point it’s turning into a showdown between different Paleo chefs to see who can make the best mashed cauliflower. This offering has just four ingredients that make up the base, but then gives you four different flavor options to choose from, so you can decide if you just want them plain, or curried, cheesy, herbed, or smoky depending on what you’re serving them up with. It’s interesting to see that just a lot of cauliflower, some butter, garlic, and salt and pepper is all you need to make a basic batch of mashed cauliflower.

6. Creamy Mashed Cauliflower
If you like your mashed potatoes creamy, this is the mashed cauliflower recipe for you. You’ll have to be the kind of Paleo follower that allows a bit of cheese, but you get to pick the cheese you use so you can choose something that agrees with you. You’ll also want to use almond milk when it comes to the milk being used. They have to use something with a creamy texture to make the creaminess, right? The end result is a buttery, creamy, cheesy blend of cauliflower that makes it seem like you’re just having an ordinary side dish and aren’t going without anything.

Mashed Garlic Cauliflower
Here’s our final mashed cauliflower recipe, which can serve as a go-to whenever you need a boost of garlic in your life. It uses plenty of cauliflower of course, but also a respectable amount of garlic, almond milk to smooth everything out, and parsley and paprika for additional flavoring. This means these won’t just look like a pile of potatoes on your plate, but they’ll taste like them too when you bite into them. They make the perfect side dish to just about any meat dish, beef and chicken being the two most popular choices, but lamb and pork also working quite nicely.

Recipe For Mashed Cauliflower With Butter

I think I have convinced my family that the four of us would be better off removing as much wheat and gluten as possible from our daily meals, and that we additionally benefit by adding more vegetables instead. Agreeing on a rational and reasoned level is one thing, but putting it into practice is another ballgame altogether.

We are still in the pretty early phases of cleaning up our diet, maybe further along than some, but not as far along as others, but some options clearly won’t get eaten if placed upon the dinner table. Like Brussels sprouts. Or cooked cabbage. Or liver.

So I have to pick my battles well, and find ways to serve up vegetables that meet my criteria, but still are palatable enough to be eaten by two high schoolers. Which is why I went looking for a recipe for mashed cauliflower with butter, to which I sometimes add just a little horseradish or goat cheese, because I am crazy like that.

I find cauliflower, as traditionally prepared, to be fairly plain and not very exciting. When served having been boiled or steamed, I politely took two or three florets, choked them down, and called it a day.

But after reading about a few of the many benefits of eating cauliflower, I think it’s time to make it more frequently, and definitely a bit tastier than simply boiling it. According to several different sources, cauliflower contains compounds that fight cancer, boosts heart health, is full of mineral and vitamins and is anti-inflammatory, all good news!

Cauliflower also has a pretty high ORAC score, higher even than raw carrots, which is a snack most parents would be thrilled if their kids ate on a regular basis. An ORAC score is a measurement of the level of anti-oxidants, with the higher scores being preferred. Raw carrots measure up at almost 700, and raw cauliflower comes in at 870. But that’s white cauliflower, if you can find the green or purple varieties, their ORAC scores are much higher when cooked, with purple cauliflower scoring above 2,000!

But just remember to keep everything in perspective, all sorts of fruits and berries have much higher scores, and chocolate is way up there, but a diet based upon fruit and chocolate won’t end well in the long run!

Having decided to cook, and then mash the cauliflower, to better approximate mashed potatoes, I had to figure out how to best cook my vegetables. Jo Robinson has a wonderful book out, Eating On The Wild Side , that goes through all sorts of fruits and vegetables and lets you know their history, which ones are the best for your health, and how best to prepare each variety.

According to Robinson, boiling the cauliflower reduces its anti-oxidant value and its ability to fight cancer. But steaming seems to work just fine, so that is the route I decided to go.

Now to add a fat, because every vegetable needs a fat to go with it. Not just for taste, but to make sure that our bodies can properly absorb the nutrients in the vegetables as most vitamins are fat soluble and will simply pass through our systems if we don’t eat some good fats along with them. So that’s easy, butter from grass fed cows should do the trick. And probably a lot of it.

The first time I tried mashed cauliflower, my version was much too plain and boring. Which is why I have upped the salt and pepper from my first attempt, and in some cases add in some goat cheese. However, for the sake of this recipe, I simply included the bare minimum of ingredients, without any additions.

Mashed cauliflower seems to be a wonderful canvas to which you can add all sorts of ingredients. Maybe some garlic, some fresh herbs or all sorts of spices seem to be wonderful choices when making this recipe for mashed cauliflower. But whatever you add, I’m sure you’ll find that this recipe is super easy, and a sure fire way to add more vegetables to any meal.

The Best Mashed Cauliflower Recipe

Who knew that cauliflower could be such a great healthy alternative to mashed potatoes. I was a little skeptical at first but after I made them I was pleasantly surprised. One, how easy they are to make and two, how delicious they taste.


1 head of cauliflower, chopped into small pieces

1/2 c almond milk or milk of choice


  1. Take cauliflower and cut off the stem
  2. Chop to a fine texture
  3. Prepare a double boiler and steam cauliflower for about 10 minutes
  4. Place cauliflower in a cuisinart food processor and add 1/2 cup milk of choice and blend until smooth
  5. Add more almond milk if needed
  6. Add garlic powder and salt and pepper to taste
  7. Blend well and serve warm

The Best Mashed Cauliflower

The best mashed cauliflower, ever! This recipe is so delicious, ultra creamy and just about perfect.


  • 30 ounces, weight Frozen Cauliflower
  • ½ teaspoons Fine Sea Salt
  • ¼ cups Sour Cream
  • 1 Tablespoon Butter (cold From Fridge)
  • ⅛ teaspoons Ground Nutmeg
  • Salt And Pepper, to taste
  • ⅓ cups Shredded Cheese


Place cauliflower in a large pot and cover with water and 1/2 teaspoon salt. Boil until buttery-tender. Drain very well. Place back in the pot over medium-low heat. Stirring from time to time (don’t burn it!), steam off all the excess water, about 3–4 minutes. Take off heat.

Place cauliflower in a large food processor with the blade attachment. Add all other ingredients and process until thick and smooth.

These quinoa and cauliflower meatballs make for a succulent vegetarian dinner idea and a great way to try some new spices. With over 140K shares on Pinterest, this is one of our most popular cauliflower recipes.

Perfect Mashed Cauliflower Recipe

Tired of making watery mashed cauliflower? Try to make my perfect mashed cauliflower recipe using an immersion blender and season with garlic powder, Parmesan cheese, mayo and butter. Mm… Amazing! It has a perfect smooth texture that you and your family will love.

When we started to reduce the amount of carbs we were eating every meal, I decided to make more recipes with cauliflower because it has a similar texture as the loved white potatoes, but less carbs. I’ve already made lots of cauliflower recipes such as cauliflower fried rice, “potato” cauliflower salad, One-Pan Cauliflower Curry, Mediterranean Cauliflower Salad, Cauliflower Pizza Crust, cauliflower tots and lots of salads with it. We loved them all and I shared them here on my blog. If you haven’t seen them yet, please go to check it out. They are SO GOOD!

However, the only cauliflower recipe that I couldn’t make well was the mashed cauliflower. Every time I tried to make it, I didn’t like the result because they all became very watery. So, I decided to recipe test this mashed cauliflower recipe for few times using different methods of cooking.

First I cooked the cauliflower florets directly in boil water, but it didn’t work out well because florets absorbed lots of water and mashed cauliflower became very watery again. Second I tried to steam the cauliflower florets, but I blended it in a high-speed blender and it again didn’t have the texture I was looking for. It was more like a creamy soup.

And then, I decided to steam the cauliflower florets and then I mashed it with an emersion blender and/or food processor. This method worked great because I could control how I wanted the texture to be.

Once I got the perfect texture I tested the ingredients I should use to season it better. At first I used butter, salt and pepper and heavy cream (half-half) and it was good, but I think the heavy cream is too watery for a mashed cauliflower recipe. I replaced it for mayo and added Parmesan cheese too. Mm… AMAZING! This is the perfect way to season it and now I am pretty happy with the result.

After I tried so many different ways to make the perfect mashed cauliflower recipe, I understand that the best way is by steaming the cauliflower florets instead of boiling them, using an emersion blender and/or food processor instead of a high-speed blender and using mayo instead of heavy cream. Please, try this recipe and I’m sure you won’t regret it at all. Enjoy!

Mashed Cauliflower Recipe

What to do when you love carbs but they don't love you? The answer is clever substitutions. My husband introduced me to mashed cauliflower years ago when we were dating and I was intrigued. No way could this taste like mashed potatoes. These cauliflower mashed potatoes are very close to the real thing and are delicious in their own right. In fact, we make them even when we're not watching our carbs. Since I first tried that very basic mashed cauliflower recipe years ago, I have been playing around with it by adding different ingredients. This cheesy variation is probably our favorite. While you're here, don't forget to check out our other family friendly recipes.

What kicks this recipe up a notch is the addition of Parmesan cheese, cream cheese and garlic. Yum! This recipe is super easy to make with two important items - a steamer insert and a food processor.

In just a matter of minutes you have this beautiful, creamy mashed cauliflower.

Use this whenever you would use mashed potatoes. We have served it with steak and it pairs perfectly!

Anytime I have made mashed cauliflower, I've noticed that it cools off very quickly. Probably because of the cold ingredients you are mixing into the hot cauliflower. If you serve this right away, it is not an issue. If you don't, you will probably want to warm it in the microwave for a minute or two before serving. Either way, it tastes great!

If carbs don't love you, don't fret. Just make some clever substitutions and you'll be saying "carbs who?"