Who knew cauliflower was such a versatile vegetable? When cooked the right way, mashed cauliflower has a texture similar to regular mashed potatoes and a sweet, buttery taste. Add a little garlic and garnish with green onions to make it even more delicious.
I happen to love potatoes, but most people have too much starchy white food (French fries anyone?) in their diets. This mashed cauliflower recipe (I call it “Fake Start”) is the perfect side dish for Christmas or any other holiday. Enjoy anytime for a healthy family dinner. They are naturally gluten-free, low-carb, and keto.
Why eat cauliflower “potatoes”?
Potatoes have several nutritional benefits, and baked potatoes consistently outperform processed Frankenstein “foods.” Still, nothing beats cauliflower from a health standpoint.
Here’s why cauliflower rules.
Low Carb – A small potato contains over 20 grams of carbohydrates. What about cauliflower compared to that? Only 5 grams. We need carbohydrates for energy, but too much can have negative effects on the body. These keto “potatoes” protect your blood sugar levels and prevent insulin spikes that can negatively impact your health. Uses less pesticides – Potatoes rank high on the list of foods that are heavily sprayed with pesticides. To be fair, non-organic cauliflower is also included in the list, but ranks much lower (and better). If organic is not available, cauliflower is a good choice. Balanced Protein and Fiber – White potatoes seem to win here, with a few tenths of a gram more protein than cauliflower and about the same amount of fiber (if you eat the skin). Cauliflower, on the other hand, offers a more balanced amino acid profile. Nutrient-rich – Potatoes are rich in vitamin C, vitamin B6, potassium, and iron. Still, one cup of cauliflower contains about 30 mg more vitamin C than potatoes, similar levels of vitamin B6 and folate, and extra vitamin K. Again, it’s just that potatoes naturally have more potassium than cauliflower. If you eat the skin.
So how can you promote this healthy mashed cauli potato to your family?
How to make the best cauliflower mashed potatoes (even the kids will eat them!)
This is one of those alternatives that I think actually tastes better than the original. A friend made these for her husband and he didn’t even realize it was cauliflower. Vegetables for victory! If it’s your first time turning cauliflower into a “potato” side dish, adding cheese and additional flavor will make it delicious.
Most kids aren’t intimidated by the difference and can rest easy knowing they’re getting extra nutrients. Top it with melted cheese and even the most stubborn vegetable haters can give it a try. It’s also delicious to eat with this Marie Mee Chicken dish. By the way, we also love making paleo “rice” with cauliflower.
For regular mashed potatoes, you can use a food processor or potato masher. Cauliflower is not starchy, so it needs to be blended to get a creamy texture.
flavor options
Most of the time, I use garlic powder to season my cauliflower potatoes. You can also use freshly minced garlic. For even more flavor, try roasted garlic instead. Alternatively, fry minced garlic in olive oil over low heat until fragrant.
If you want creaminess, add Parmesan cheese and cream cheese or sour cream. Greek yogurt also works, providing good acidity and a bit of protein.
Here’s how to make cauliflower mashed potatoes that are truly guest (and kid-worthy).
mashed cauliflower potatoes recipe
These creamy cauliflower “mashed potatoes” are a nutritious, cheesy comfort food. Since it uses buttery cauliflower, I think it tastes better than regular mashed potatoes!
1 large fresh cauliflower (or 1-2 bags of frozen cauliflower) 1/4 cup unsalted butter 2 tablespoons cream cheese (or sour cream, optional) 2 tablespoons Parmesan cheese (grated, optional) 1 teaspoon garlic powder 1/4 (or 2-3 cloves of garlic, minced) Salt (to taste) Black pepper (to taste)
If using fresh cauliflower heads, coarsely chop into uniform, large cauliflower florets. You can also use cauliflower rice, but it cooks much faster.
Bring several quarts of water to a boil in a large pot.
Add cauliflower and cook until fork-tender.
Drain well.
Transfer the cooked cauliflower to a large bowl and add the butter and optional cream cheese or sour cream and Parmesan cheese.
Blend using an immersion blender or hand mixer until smooth and creamy. This is the most important step…the cauliflower chunks are a giveaway!
If desired, sprinkle the cauliflower puree with additional cheese and serve warm.
If desired, garnish the cauliflower mash with chopped fresh parsley or fresh chives.
Nutritional information table
mashed cauliflower potatoes recipe
Amount per serving (0.75 cup)
Calories 116 Calories from fat 90
% daily value*
Fat 10g15%
Saturated fat 6g38%
Trans fatty acids 0.3g
Polyunsaturated fat 0.4g
3g monounsaturated fat
Cholesterol 26mg9%
Sodium 459mg20%
Potassium 298mg9%
Carbohydrate 5g2%
Dietary fiber 2g8%
Sugar 2g2%
Protein 3g6%
Vitamin A 314IU6%
Vitamin C 46mg56%
Calcium 48mg5%
Iron 0.4mg2%
*Percent daily intake is based on a 2000 calorie diet.
Store in an airtight container in the refrigerator and reheat leftovers on the stove.
More of a visual person? Check out my 90 second video tutorial here:
tips for success
If you tried making mashed cauliflower before and didn’t like the result, don’t hesitate to try it again with these tips.
Before the mashing and whisking step, drain the cooked cauliflower well and squeeze out any excess liquid. Don’t just mash, whisk. My favorite method is to run an immersion blender inside the pot to make the “potatoes” nice and airy. Please dress up! Top with grass-fed butter, crumbled bacon, shredded cheese, and fresh or dried herbs.
Dairy-free mashed cauliflower
I keep this recipe dairy-free (just my opinion on this), but adding butter-flavored coconut oil from a reputable brand and a little coconut milk to lighten the texture will help. , it will probably work. (P.S. If you have any questions about “flavored” coconut oil, we explain it here.)
How to make mashed cauliflower potatoes in the Instant Pot
When I first posted this recipe, I had some questions about why I boiled the cauliflower instead of steaming it to preserve its nutrition. Cooking cauliflower this way gives you the best texture, but almost any cooking method will work as long as you start with tender (but not overcooked and mushy) cauliflower. (I’ll take it home…you can’t use the microwave!)
The Instant Pot is a great solution to this debate and actually does a great job of preserving nutrients. If you’re new, here are some of my favorite Instant Pot models and cooking tips.
Instant Pot options:
Wash and quarter the cauliflower and remove the leaves and stems. Add the steamer/trivet basket to the Instant Pot along with 1 cup of water. Add cauliflower pieces. Set to manual high pressure for 4 minutes. Manually vent/release pressure. Open, drain and remove the inner basket. Gently squeeze any remaining liquid from the cauliflower and return to the pot. Add the other ingredients and whisk until creamy!
Why not try this mashed cauliflower recipe instead of mashed potatoes? If you’re a mashed cauliflower believer, do you have any tips to share? Let us know in the comments!
