Mashed Cauliflower (Cauliflower Puree)

Roasted Mashed Cauliflower
Roasted Mashed Cauliflower. ©
Total Time 19 min
Prep 12 min, Cook 7 min
Yield 4 servings

Pureed or mashed cauliflower is a great substitute for mashed potatoes. They are low in carbs and high in nutrients, and the "cauli-taste" is very mild. Try it even if you think you won't like - I can't tell you the number of people who have been shocked at how good mashed cauliflower Even my husband asks for it! You can flavor it up in any way you like Adding garlic is a great addition, or Parmesan cheese, or both!  


  • raw cauliflower - a medium head makes about a pound of florets
  • any combination of butter, milk, cream, or whatever you use when you make mashed potatoes - about 1/4 cup
  • salt and pepper
  • If you have low-carb "instant mashed potatoes", you can add up to 1/4 cup for texture* - I use a couple of tablespoons
  • Options: minced garlic (a clove or two); garlic powder (1/2 to 1 teaspoon); cheese such as Parmesan


*I like to use instant "potatoes" made for low-carb diets, such as Dixie Carb Counters Instant Mashers. Other people use a small amount of real potato or instant potatoes to improve the texture. But you don't need any of these things.

Break the cauliflower up into florets, or just chop up the head into pieces. I like to cook it in the microwave in a container that I prepare and serve it in, but you can steam it.

Cook it until it's tender -- a fork should easily pierce it.

The easiest thing to do is to add the rest of the ingredients to the container the cauliflower is cooked in, and then use a stick (hand) blender to put it all together. Or you can put it all in a regular blender or food processor.

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