Cauliflower is one of my favorite vegetables—nutrient-dense, versatile, and surprisingly comforting. From cauliflower pizza crust and cauliflower rice to creamy soups and simple roasted florets, this cruciferous vegetable adapts to so many dishes. One of my go-to preparations is a cauliflower mash that stands in beautifully for traditional mashed potatoes. It’s savory, smooth, and pairs well with nearly any main course.
Although I still enjoy potatoes occasionally, I often choose cauliflower because it tends to cause less inflammation for me and it keeps meals lighter. These Cauliflower Mashed Potatoes deliver the comfort and texture you want from a mash, with fewer carbs and more fiber. They also showcase how a handful of simple ingredients—cauliflower, garlic, a flavorful broth, and a good fat—can transform into an elegant, crowd-pleasing side dish.
Cauliflower Mashed Potatoes
A creamy, savory cauliflower mash that makes an excellent low-carb substitute for traditional mashed potatoes. Simple to prepare and easy to customize.
Ingredients
- 1 head cauliflower
- 2 garlic cloves
- 1 cup chicken or vegetable broth, plus more as needed
- 2 tablespoons ghee (or butter / olive oil for a dairy-free option)
- 2 sprigs thyme, leaves removed (optional)
- Kosher salt, to taste
- Freshly ground black pepper, to taste
Instructions
- Prepare the cauliflower: Trim any greens and core the head, then break it into roughly six large pieces so it cooks evenly.
- Cook: In a large pot over medium-high heat, combine the cauliflower, garlic cloves, and broth. Bring to a boil, reduce to a simmer, cover, and steam the cauliflower until it is very tender and easily pierced with a fork—about 12–15 minutes depending on size.
- Blend: Remove the pot from the heat. Transfer the cauliflower, garlic, and cooking liquid to a food processor or blender, or use an immersion blender directly in the pot. Add the ghee and process until smooth. If the mixture is too thick, add more broth a little at a time until you reach your preferred consistency.
- Season and serve: Stir in thyme leaves if using, then season with salt and freshly ground black pepper to taste. Serve hot as a side dish.
Tips and Variations
For extra richness, stir in a splash of heavy cream or a couple tablespoons of cream cheese after blending. To keep it vegan, replace ghee with olive oil or a plant-based butter. For a lighter texture, use less fat and increase the broth gradually. Roasting the cauliflower before blending will add a deeper, caramelized flavor—simply roast florets at 425°F (220°C) until golden, then proceed with the recipe.
Make-Ahead and Storage
This mash can be made ahead and reheated over low heat on the stove, stirring in a little broth to loosen the texture as it warms. Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Freeze in portions for up to one month; thaw in the refrigerator before reheating.
Nutrition
Nutrition information is an estimate and will vary by ingredients and portion size. Example values for a full batch:
- Calories: 432 kcal
- Carbohydrates: 32 g
- Protein: 13 g
- Fat: 32 g (Saturated Fat: 19 g)
- Cholesterol: 82 mg
- Sodium: 1046 mg
- Potassium: 1798 mg
- Fiber: 12 g
- Sugar: 12 g
- Vitamin A: 100 IU
- Vitamin C: 282 mg
- Calcium: 155 mg
- Iron: 3 mg
Nutrition information is automatically calculated and should be used as an approximation only.
Why Choose Cauliflower?
Cauliflower provides a great source of vitamins, fiber, and phytochemicals. Many people appreciate it as a lighter alternative to starchy side dishes while still enjoying a creamy, satisfying texture. Whether you’re reducing carbs or simply adding more vegetables to your plate, cauliflower mashed potatoes are an easy and flavorful option.
Additional Info
Author: Alex Snodgrass
Servings & Calories: Calories listed above reflect the full recipe; adjust per serving as needed.
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