Cauliflower Mash


In the realm of healthy eating and creative cooking, cauliflower has emerged as a superstar ingredient. This humble cruciferous vegetable has gained popularity as a versatile substitute for various dishes, including the beloved mashed potatoes. Cauliflower mash has taken the culinary world by storm, offering a nutritious and delicious alternative to its starchy counterpart.

This post may contain links to products, as an Amazon Associate I may earn from qualifying purchases at no extra cost to you.

Cauliflower is a nutritional powerhouse, packed with vitamins, minerals, and fiber. It is an excellent source of vitamin C, K, and B vitamins, while also providing folate, potassium, and magnesium. Additionally, cauliflower is low in calories and carbohydrates, making it an ideal choice for those following a low-carb or keto diet. By substituting cauliflower for potatoes, you can enjoy a nutrient-rich dish without sacrificing taste or texture.

Creating a luscious and creamy cauliflower mash is a straightforward process that requires a few simple steps. Begin by trimming the cauliflower florets and discarding the tough stems. Rinse the florets thoroughly and steam or boil them until they are tender (I cook them in a milk/water mixture to add extra creaminess to the final product, but this is optional). Once cooked, drain the cauliflower and allow it to cool slightly. Next, transfer the cauliflower to a food processor or blender, adding your preferred seasonings. Options such as garlic, butter, cream, herbs, or grated cheese can be incorporated to enhance the flavor. Blend until smooth and creamy, adjusting the consistency with additional liquid if needed. Voila! You have a delectable cauliflower mash ready to be devoured.

I have both a Ninja food processor and a Vitamix. Someday I will do a post about the pros and cons of each. To be honest they are both wonderful additions to any kitchen. I have linked below to the ones that I have. I have had my Vitamix for over 20 years and I cannot say enough good things about it. My Ninja is much more recent and I must say, I have pulled my Vitamix out a lot less. I use both but I find the Ninja is more versatile to be honest. I cannot say if it will last for as many years as my Vitamix has, only time will tell.

If you are looking for other tasty side dishes to go with your main meal try my instant pot mashed potatoes or how about some barbeque potatoes and carrots…yum.

Variations of Cauliflower Mash:

While a simple cauliflower mash is delightful on its own, there are countless variations that allow you to customize the flavors according to your palate. Here are a few ideas to inspire your culinary creativity:

  1. Loaded Cauliflower Mash: Add crumbled bacon, cheddar cheese, and chives for a decadent twist reminiscent of a loaded baked potato.
  2. Garlic and Herb Cauliflower Mash: Infuse the mash with minced garlic, fresh herbs like rosemary or thyme, and a drizzle of olive oil for an aromatic burst of flavors.
  3. Parmesan and Truffle Cauliflower Mash: Elevate your mash by mixing in grated Parmesan cheese and a dash of truffle oil for a sophisticated and luxurious taste.
  4. Spicy Curry Cauliflower Mash: Incorporate curry powder, cumin, and chili flakes to infuse the mash with a touch of exotic spice and warmth.
  5. Roasted Garlic and Sour Cream Cauliflower Mash: Roast garlic cloves until soft and add them to the blend along with sour cream for a rich and tangy delight.
  6. Baked Potato aka Cauliflower Mash: add sour cream, butter, green onions or chives and bacon for that baked potato vibe.

Cauliflower Mash

A nutritious and delicious alternative to traditional mashed potatoes, creamy and flavorful cauliflower mash that can be enjoyed on its own or used as a versatile base for various dishes.
Prep Time 5 minutes
Cook Time 20 minutes
Course Side Dish
Cuisine American, Canadian
Servings 4


  • 1 Food processor or blender


  • 1 large head of cauliflower
  • 2 cups milk (optional)
  • water (to cover cauliflower)
  • 1 tbsp salt
  • 2 Tbsp butter
  • 2 Tbsp sour cream (optional)


  • Trim the cauliflower head and cut it into florets, discarding the tough stems.
  • Rinse the florets thoroughly under cold water, then add to your pot and cover with water and milk (or just water if you prefer), add salt.
  • simmer the cauliflower florets until they are tender and easily pierced with a fork (about 10-15 minutes)
  • Drain the cooked cauliflower and allow it to cool slightly. (reserve 1 cup of the cooking liquid if you used milk)
  • Transfer the cauliflower to a food processor or blender.
  • Blend the cauliflower then add the butter and sour cream if using, and If desired, add the reserved milk or cream gradually to achieve the desired consistency.
  • Taste for salt, adjust as necessary
  • Serve the cauliflower mash hot, garnished with your preferred toppings such as grated cheese, chopped herbs, or crispy bacon.


A perfect substitute for mashed potatoes.
Keyword cauliflower, mashed cauliflower, mashed potato

Cauliflower mash is not limited to being a mere substitute for mashed potatoes. Its versatility extends to a wide range of dishes. Use it as a creamy topping for shepherd’s pie, a base for casseroles, or as a low-carb alternative to rice or pasta. Cauliflower mash can also be transformed into delightful fritters, savory pancakes, or used as a pizza crust substitute. The possibilities are endless, limited only by your imagination.

Cauliflower mash has emerged as a culinary revelation, providing a healthier and equally satisfying alternative to traditional mashed potatoes. With its nutritional benefits, ease of preparation, and adaptability, this versatile dish has become a staple for health-conscious food enthusiasts and creative home cooks alike. So, next time you’re craving comfort food or looking to experiment in the kitchen, grab a head of cauliflower and embark on a delicious journey.

Previous Post Next Post