Cauliflower Mash

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Love mashed potatoes but watching your carbs?  This cauliflower mash is so yummy and you won’t feel like you’re giving up a thing!

cauliflower mash

I grew up with the mentality that a plate contains a meat, vegetable and a starch. Starches typically mean rice or potatoes.  We have been trying to watch our carb intake some.  I have been wanting to try this cauliflower mash recipe for a while now, and last week, I did.  It was amazing, and our whole family loved it.

Try it next time, in place of potatoes — and let me know what you think!

Cauliflower mash, a great mash up!

Cauliflower mash comes through in so many ways! First, if you know cauliflower rice, then this comes as no surprise. Simply put, cauliflower mash works too. 

You can get that same comfort food, stick to your ribs, holidays and homecomings, enjoyment mashed potatoes provide. No kidding. I remember trying cauliflower rice for the first time. 

I thought “This is just as good as regular old rice if not even way better”. Of course I had high expectations for cauliflower mash as a result. Pleasantly surprised to say the least. 

Cauliflower mash has a nice consistency similar to good mashed potatoes. You drain off and cook out the excess water in cauliflower, so don’t expect a wet mushy vegetable experience. Instead, the cauliflower takes on a nice caramelized flavor.

With the bit of garlic, the rich butter, and the easy seasoning, you arrive at something delicious. It just feels good eating it. Even better when you realize the benefits of eating cauliflower!


Cauliflower Mash is healthy delicious!

Cauliflower is cruciferous vegetable. Like its relatives like broccoli, it is super high in fiber and B-vitamins. Cauliflower has choline too so it is known as a “brain food”. There are plenty of antioxidants and phytonutrients too. 

In short, eat more cauliflower. It will make you smarter, leaner, and most likely live a bit longer too. 

Cauliflower mash tips

If you want to use less butter in the recipe, then no problem. It will still taste delicious. The butter does help the consistency but you can cut it by half if you are trying to cut the calories. 

If you want to avoid butter entirely then any margarine or similar product works well too. Use it in similar proportions.

If you want to add a neat and flavorful twist, then use a couple tablespoons of cream cheese instead of equal parts butter. Try one of the flavored cream cheese spreads like red pepper or even lox cream cheese. 

It will add creaminess and a cheesy dimension that tastes wonderful!

Pop your cauliflower in the oven first. Bake it on high for about 15 or 20 minutes. Doing so brings out even more sweet and savory notes in the cauliflower. It makes the final product taste even better.

Just remember to cut down your microwave time by almost half. 


cauliflower mash

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What can I serve cauliflower mash with?

You can use mashed cauliflower to go with everything a mashed potato stood with previously. It goes with steak or pork just as well as turkey or chicken. 

I do have a few dishes I think it goes great with and are backed by popular opinion of family and friends. 


  • Slow cooker Dr Pepper ribs You may have tried Coca Cola ribs but its time you had a Dr Pepper rib too! The sauce on these and the succulent ribs go fantastic with cauliflower mash.
  • Beef tips and gravy become complete with mashed cauliflower. Of course that rich beefy gravy will go great with the mash!
  • Apricot barbecue glazed chicken with cauliflower mash feels like a holiday meal. But don’t expect long holiday like cooking conditions. This is fast and easy to make. 

Storing your mashed cauliflower

This keeps really well. In the fridge you get about a week out of it. In the freezer, with a well sealed container, a month is no problem. 

Cauliflower is pretty naturally resistant to molding. When you see those brown and  black dots appear on your cauliflower in the fridge, that isn’t mold or mildew. That is just oxidation and the cauliflower is still edible. 

Like a soup stock that gets better by being simmered longer, stored cauliflower gets more flavorful. So look forward to that especially if you want to make it ahead of time. 


cauliflower mash

Enjoy! I hope you experience just as much “wow” factor as I did when I first tried them.  M.

close up of cauliflower mash in a white bowl
5 from 1 vote
Print Recipe

Cauliflower Mash

Love mashed potatoes but watching your carbs? This cauliflower mash is so yummy and you won't feel like you're giving up a thing!
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Uncategorized
Cuisine: American
Keyword: Cauliflower Mash
Servings: 4 servings
Calories: 140kcal
Author: Michaela Kenkel


  • 1 medium head cauliflower chopped
  • 4 Tablesppons butter
  • 3 Tablespoons water
  • 4 teaspoons garlic minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon pepper


  • In a bowl microwave cauliflower and water until cauliflower is tender. Time will vary based on your microwave. Will take about 10 minutes.
  • In either your food processor or stand mixer, add cauliflower and garlic and butter. Whip until smooth. Take time to scrape the sides down. Consistency will be like lumpy mashed potatoes. 🙂
  • Add remaining seasonings. Whip again.
  • Top with fresh parsley or chives for serving.


** I added more salt for ours. Add according to your taste preference. I also doubled this recipe. Our family loved it!


Serving: 1g | Calories: 140kcal | Carbohydrates: 7g | Protein: 3g | Fat: 12g | Saturated Fat: 7g | Polyunsaturated Fat: 4g | Cholesterol: 31mg | Sodium: 378mg | Fiber: 3g | Sugar: 3g



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  1. I am sending this recipe to my sister right now! She is always looking for ways to cut out extra carbs! Going to give this one a try for sure! YUM!

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