Cauliflower Mashed Potatoes

4.83 from 29 votes
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Grab a big spoon and dive into a bowl of fluffy cauliflower mashed potatoes for your next low-carb side dish. Simply boiling cauliflower florets and then whipping with a dollop of butter creates a smooth and creamy consistency.

Bowl of cauliflower mashed potatoes with butter and chives.

Recipe Science

  • Cauliflower’s mild sweetness intensifies when cooked, losing its raw, sulfurous notes.
  • Boiling florets in salted water seasons the vegetables and quickly tenderizes them. Drain well to ensure a smooth, creamy puree.
  • Pureeing cooked cauliflower with butter breaks down the cell walls, releasing natural starches for a creamy, silky texture.

Why It Works

Mashed potatoes are always a hit for a holiday celebration or a simple weeknight side dish with dinner. However, let’s face it: sometimes a low-carb option is needed when eating lots of heavy foods. Whether on a special diet or want a tasty alternative, try the mighty cruciferous cauliflower and see if your family can taste the difference.

You only need simple ingredients to make this light-as-air cauliflower mashed potatoes recipe: cauliflower florets, butter, salt, and pepper. That’s it! Boiling the vegetable pieces until fork-tender and blending them into a silky smooth puree yields a velvety product that rivals the traditional spud version. Give it a try. I’m sure you will be pleasantly surprised with the results.

Ingredients You’ll Need

  • Cauliflower: Purchase a three-pound head of cauliflower. You’ll need 10 cups of florets for this recipe.
  • Water: The florets are cooked in salted water to season and tenderize the vegetables.
  • Butter: Adds richness and flavor to the dish. The fat also helps to thicken the consistency slightly while still keeping the texture light and fluffy.
  • Seasoning: Salt and pepper enhance the cauliflower’s earthy and slightly sweet taste.
  • Herbs: The side dish is garnished with fresh chives for a delicate onion flavor.

See the recipe card below for all ingredients and measurements (US and metric).

Ingredient Substitutions

This cauliflower mashed potatoes recipe is easy to customize! Try these tasty options:

  • Add Garlic: Add roasted garlic for a caramelized flavor, or make garlic butter with garlic powder and serve on top.
  • Add Cheese: Parmesan cheese for a nutty flavor, cheddar, gruyere, or mozzarella.
  • Herbs: Fresh herbs like thyme, green onions, rosemary, or sage would also be a nice twist.
  • Make it Creamy and Tangy: Add a hint of tartness to the mashed cauliflower recipe with sour cream, greek yogurt, or a small amount of cream cheese or creme fraiche.

How to Make Cauliflower Mashed Potatoes

Chopped cauliflower florets boiling in a stockpot.

Step 1: Cook the Cauliflower

In a large pot, bring water and salt to a boil. Add the cauliflower florets and cook until fork-tender, about 15 minutes. Drain the cooked cauliflower well to remove excess moisture, ensuring a creamy puree.

Boiled cauliflower florets and a piece of butter inside a blender.

Step 2: Puree the Cauliflower

Place the cooked cauliflower, butter, and salt into a blender or food processor.

Cauliflower mashed potato puree inside a blender.

Blend on medium-high until the cauliflower puree is smooth, about 30 seconds. This creates a creamy, silky texture.

Experimentation is Encouraged: I have experimented with adding just a few russet or white potatoes to the florets and some greens to add a heartier texture and a more identifiable flavor. For this variation, try my Swiss chard and potatoes recipe.

Cauliflower mashed potatoes in a bowl with a serving spoon.

Step 3: To Serve

Season with additional salt and pepper to taste. Garnish with chives or your favorite herbs or toppings for a finishing touch. This low-carb comfort food is for everyone!

Frequently Asked Questions

What do cauliflower mashed potatoes taste like?

Cauliflower has a very neutral flavor with a hint of sweetness. When it’s cooked, the raw, sulfurous notes disappear. The rigid structure effortlessly breaks apart in the blender, creating a velvety consistency for a light cauliflower mashed potato puree.

Can I make the cauliflower mashed potatoes more chunky in texture?

I designed this cauliflower mashed potato recipe to have a light, airy, and creamy texture. This is achieved with a high-shear tool with blades like a blender. However, if you’re a fan of the chunky texture, that is easy to do! Use a potato masher to break up the cauliflower pieces until a mix of smooth and rice-sized pieces is dispersed in the dish.

Are cauliflower mashed potatoes healthy?

According to the USDA Nutrient Database, a cup of cauliflower contains just 20 calories, 2 grams of protein, 4 grams of carbohydrates, and 2 grams of fiber, along with vitamin C, calcium, and iron. I only use 1 tablespoon of butter in this cauliflower mashed potatoes recipe, which can easily be swapped for olive oil, coconut oil, or ghee. Thanks to the natural starches in cauliflower, you don’t need much butter or any cream or milk to achieve a rich, creamy texture—unlike regular mashed potatoes.

Serve This With

If you tried these Cauliflower Mashed Potatoes, please leave a 🌟 star rating and let me know how it went in the 📝 comments below!

Cauliflower Mashed Potatoes

The perfect low carb side dish, cauliflower mashed potatoes whipped with a dollop of butter creates a smooth and creamy consistency.
4.83 from 29 votes
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Servings 6 servings
Course Side
Cuisine American

Ingredients 
 

  • 3 ½ quarts water
  • 2 ½ teaspoons kosher salt, divided
  • 10 cups cauliflower florets, 1" pieces, a 3-pound head
  • 1 tablespoon unsalted butter
  • ½ teaspoon kosher salt
  • black pepper, for seasoning
  • 1 teaspoon chopped chives

Instructions 

  • Cook the Cauliflower – In a large pot, add the water and 2 teaspoons salt and bring to a boil. Add the cauliflower florets and cook until fork-tender, about 15 to 20 minutes. Carefully drain the cooked cauliflower well.
  • Puree the Cauliflower – Add the cooked cauliflower, butter, and ½ teaspoon salt to blender or food processor. Process on medium-high until cauliflower pieces are smooth, about 30 seconds.
  • To Serve – Season with more salt and pepper as desired. Garnish with chives.

Recipe Video

YouTube video

Notes

  • Recipes Yield: 3 cups
  • Serving Size: ½ cup
  • Make it Whole30: Use ghee or extra virgin olive oil instead of butter. Use sea salt instead of kosher salt.
  • Make it Dairy-Free: Use olive oil or coconut oil instead of butter.
  • Storing: Store in an airtight container in the refrigerator for up to 3 days or freeze for up to 1 month.
  • Reheating: Heat on the stovetop over medium-low heat until hot. Microwave in 15 to 30-second increments until hot. Defrost before reheating if frozen.

Nutrition Facts

Serves: 6 servings
Calories 58kcal (3%)Carbohydrates 8g (3%)Protein 3g (6%)Fat 2g (3%)Saturated Fat 1g (5%)Cholesterol 5mg (2%)Sodium 271mg (11%)Potassium 498mg (14%)Fiber 3g (12%)Sugar 3g (3%)Vitamin A 60IU (1%)Vitamin C 80.4mg (97%)Calcium 53mg (5%)Iron 0.7mg (4%)

Percent Daily Values are based on a 2000-calorie diet. All nutritional information is based on estimated third-party calculations. Each recipe and nutritional value will vary depending on the brands you use, measuring methods, and portion sizes per household.

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Jessica Gavin

I'm a culinary school graduate, cookbook author, and a mom who loves croissants! My passion is creating recipes and sharing the science behind cooking to help you gain confidence in the kitchen.

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11 Comments Leave a comment or review

  1. Donna Ogrady says

    Add garlic cloves and chopped onion to the cauliflower and boil in chicken broth. Return boiled and drained vegetables to cooking pan and steam off excess moisture. Process in food processor with 1/3 cup plain yogurt, 1/3 cup grated Parmesan, 1/4 cup ghee until smooth. Stir in chopped chives.

  2. Teresa Barberry says

    If you’re boiling the cauliflower 15 – 20 minutes, doesn’t that destroy most if not all the water soluable vitamins?

  3. Darlene says

    Dear Jessica,

    Thank you for recipes that utilize regular kitchen appliances like a blender. or potato masher. In a small living space, I don’t have the luxury of space. I enjoy your recipes and science so much. You have made me fall in love with cooking again. Thank you!

    • Jessica Gavin says

      Awww, you are welcome, Darlene! Sometimes simpler is better 🙂 I’m thrilled to hear that you have fallen in love with cooking again, that makes me so happy!

    • David Aubin says

      Are you Ok?????It’s a substitute for potatoes…..no one would make them if it just said mashed Cauliflower! Duh