Grab a big spoon and dive into a bowl of fluffy cauliflower mashed potatoes for your next low carb side dish. By merely boiling cauliflower florets and then whipping with a dollop of butter creates a smooth and creamy consistency.
Mashed potatoes are always a hit, no matter if it’s for a holiday celebration or a simple weeknight side dish with dinner. Although, let’s face it, sometimes a low carb option is needed when you’re eating lots of heavy foods. Whether you’re on a special diet or want a tasty alternative, give the mighty cruciferous cauliflower a try and see if your family can taste the difference.
All you need to make this light as air cauliflower mashed potato recipe are a few simple ingredients. Cauliflower florets, butter, salt, and pepper, that’s it! Boiling the vegetable pieces until fork-tender, then blending 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.
How to make cauliflower mashed potatoes
- Boil the cauliflower florets with salted water to help season the vegetables while cooking.
- Drain the cooked cauliflower well, so it doesn’t become too runny.
- Puree the cauliflower in a blender, hand immersion blender, or food processor with butter and salt until very smooth.
A healthy alternative
According to the USDA Nutrient Database, eating a cup of cauliflower packs just 20 calories, 200 grams of protein, 4 grams of carbohydrates, 2 grams of fiber, plus vitamin c, calcium, and iron. I often make cauliflower rice for a grain-free alternative. It’s delicious!
Don’t let the indulgent taste deceive you. In this recipe, I only add about 1 tablespoon of butter, which can easily be substituted with olive oil, coconut oil, or ghee. Because of the natural starches in the cauliflower, I found that you don’t need an excess of butter, or the addition of cream or milk to create a luscious consistency.
However, if you did want to add a hint of tartness to the mash, sour cream, greek yogurt, or a small amount of cream cheese does the trick. Garlic or fresh herbs like thyme, rosemary, or sage would also be a nice twist.
Does it taste like mashed potatoes?
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 that melts in your mouth. It’s heavenly, and I can’t get enough!
I have experimented with adding just a few white potatoes in with the florets, to add heartier texture and a more identifiable flavor, like in this recipe for cauliflower mash recipe with swiss chard. You can also check out this version if you’re on the hunt for a classic mashed potatoes recipe. This easy and uncomplicated side dish will leave you reaching for seconds.
More side dish recipes
Smooth or chunky mashed cauliflower texture
I designed this 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 are dispersed in the dish.
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Cauliflower Mashed Potatoes
- 3 ½ quarts water
- 2 teaspoons kosher salt, for boiling
- 10 cups cauliflower florets, 1-inch pieces, about a 3 pound head
- 1 tablespoon unsalted butter
- ½ teaspoon kosher salt
- black pepper, as needed for seasoning
- 1 teaspoon chopped chives
- In a large pot add 3 ½ quarts of water and 2 teaspoons salt, bring to a boil.
- Add the cauliflower florets and cook until fork-tender, about 15 to 20 minutes.
- Carefully drain the cooked cauliflower well.
- Add cauliflower, butter, and ½ teaspoon salt to blender or food processor.
- Process until cauliflower pieces are smooth, 30 seconds.
- Taste and season with more salt and pepper as desired.
- Garnish with chives, serve warm.
- 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, VEGAN and PALEO: Use olive oil or coconut oil instead of butter.
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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