Who knew cauliflower? was such a versatile vegetable? When prepared properly, mashed cauliflower has a texture similar to regular mashed potatoes with a sweet, buttery flavor. Add some garlic and garnish with green onions and they taste even better!
I love potatoes, but most of us are getting too many white starchy foods in our diet (French fries anyone?). This recipe for Cauliflower Mashed Potatoes (or “fauxtatoes” as I like to call them) is a great side dish for Christmas or other holidays. We also love it for a healthy family dinner every night of the week. They are naturally gluten free, low carb and keto.
Why eat cauliflower “potatoes” instead?
Potatoes have several nutritional benefits, and a baked potato beats Frankenstein's processed “foods” every time. However, it can't top cauliflower health-wise.
Here's why cauliflower fixes:
- They are low in carbohydrates – A small potato has over 20 grams of carbohydrates. Cauliflower, in comparison? Only 5 grams. We need carbohydrates for energy, but lots of them can work against us. These “potatoes” protect blood sugar levels and prevent insulin spikes that harm health.
- Less pesticides – Potatoes rank high on the list of foods heavily sprayed with pesticides. In fairness, non-organic cauliflower is also on the list, but it ranks much lower (better). When organic is not available, cauliflower is a better choice.
- Balanced protein and fiber – A white potato seems to win this one, 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 approach amino acid profile.
- Nutrient dense – It is true that potatoes are packed a lot vitamin C and a good amount of B6, potassium and iron. However, just one cup of cauliflower has almost 30 mg more vitamin C than a potato, comparable levels of B6 and folate, and an extra dose of vitamin K. To give potatoes their due, they're higher in potassium that cauliflower … again, only if you eat the skin.
So how do you win your family over to this delicious, better-for-you mashed potato?
How to Make the Best Cauliflower Mashed Potatoes (The Kids Will Eat!)
This is a substitute 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 the win! If it's your first time turning cauliflower into a side dish with “potatoes,” adding cheese and extra flavor turns them into something delicious.
Most kids won't cringe at the change, and you can be happy knowing you're squeezing in extra nutrients. Top with melted cheese and even more staunch veg haters i will try it. It also tastes delicious served with this Marry Me Chicken dish. Incidentally, we like to use cauliflower to make Paleo “rice” also.
With regular mashed potatoes you can use a food processor or potato masher. Since cauliflower is not a starch, it needs to be blended for a creamier texture.
Flavor options
Most of the time I use garlic powder to season my cauliflower potatoes. You can also use fresh, minced garlic cloves. To really boost the flavor, try roasted garlic on site! Or simply saute minced garlic in olive oil over low heat until fragrant.
For cream mass, I add parmesan cheese and cream cheese or sour cream. Greek yogurt also works and gives it a nice flavor and some protein.
Here's how to make cauliflower mashed potatoes that are truly guest (and kid) worthy:
Cauliflower mashed potatoes recipe
These creamy cauliflower “mashed potatoes” are cheesy comfort food with a nutritional punch. Made with buttered cauliflower, I think they are even better than regular mashed potatoes!
- 1 fresh cauliflower with large heads (OR 1-2 bags of frozen cauliflower)
- ¼ CUP unsalted butter
- 2 TBSP cream cheese (or sour cream, as desired)
- 2 TBSP Parmesan cheese (chopped, optional)
- ¼ SPOON garlic powder (to taste OR 2-3 cloves of garlic, minced)
- salt (to taste)
- black pepper (to taste)
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If using a fresh head of cauliflower, roughly chop into uniform, large florets. Cauliflower rice will also work, but it cooks much faster.
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In a large pot, bring several liters of water to a boil.
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Add cauliflower and cook until fork tender.
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Drain well.
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Transfer the cooked cauliflower to a large bowl and add butter and cream cheese or sour cream and Parmesan cheese.
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Use an immersion blender or hand mixer to blend until smooth and creamy. This is the most important step…the cauliflower pieces are a giveaway!
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Sprinkle the cauliflower puree with additional cheese as desired and serve warm.
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Garnish the cauliflower puree with chopped fresh parsley or fresh chives if desired.
Nutrition facts
Cauliflower mashed potatoes recipe
Amount per serving (0.75 cup)
Calories 116
Calories from fat 90
% Daily Value*
Fat 10 g15%
Saturated fat 6 g38%
Trans fat 0.3 g
Unsaturated fat 0.4 g
Monounsaturated fat 3 g
cholesterol 26 mg9%
Sodium 459 mg20%
potassium 298 mg9%
Carbohydrates 5 g2%
Fiber 2 g8%
Sugar 2 g2%
Protein 3 g6%
Vitamin A 314 IU6%
Vitamin C 46 mg56%
Calcium 48 mg5%
Iron 0.4 mg2%
* Percent Daily Values are based on a 2000 calorie diet.
Store in an airtight container in the fridge and reheat any leftovers on the stove.
More of a visual person? Watch my 90 second video tutorial here:
Tips for Success
If you've tried making mashed potatoes with cauliflower before and didn't like the result, don't be afraid to try again using the following tips:
- Be sure to drain the cooked cauliflower well and squeeze out any extra liquid before the chopping and pounding step.
- Don't just mash, whip! My favorite method is an immersion blender right in the pot to make the “potatoes” nice and airy.
- Clothing! Top with crumbled grass-fed butter hamgrated cheese and/or fresh or dried herbs.
Cauliflower puree without milk
I have not made this recipe without milk (here is my opinion above that), but well-known brands of coconut oil with a buttery flavor along with a little coconut milk to lighten the structure would probably work well. (ps If you are suspicious of “flavored” coconut oil. here is an explanation.)
How to Make Cauliflower Mashed Potatoes in the Instant Pot
When I first posted this recipe, I had a few questions about why I boiled the cauliflower instead of steaming it to preserve the nutrients. I get the best textural results by preparing cauliflower this way, but as long as you start with tender (but not overcooked and mushy) cauliflower, almost any cooking method will work. (I take it back… no microwave!)
The Instant Pot is a great solution to this debate and actually does an excellent job of storing nutrients. If you are new to it, here is my weight on my favorite Instant Pot pattern and cooking tips!
Option for Instant Pot:
- Wash and rinse the cauliflower, removing the leaves and stems.
- Add the steamer/trivet basket to the Instant Pot along with 1 cup of water.
- Add the cauliflower pieces.
- Place on high manual pressure for 4 minutes.
- Manual use/release of pressure.
- Open, drain and remove the inner basket.
- Gently squeeze any remaining liquid from the cauliflower and return to the pot.
- Add other ingredients and beat until creamy!
Will you be trying this mashed cauliflower recipe instead of mashed potatoes? If you're a mashed cauliflower devotee, do you have any tips to share? Please let me know in the comments!
