fbpx

Every Last Bite

Healthy Grain Free recipes for the Specific Carbohydrate Diet

The Best Cauliflower Mash

32 Comments


I have been trying to create a mashed cauluflower recipe for years now, and in the process have made 20+ different failed variations. Although the texture is very similar to mashed potatoes, cauliflower is incredibly bland. I found myself adding clove after clove of garlic and way too much salt, to give the dish a bit more flavour. I finally discovered that the secret to mashed cauliflower is not a specific ingredient, but rather the way you cook it. Hint: you should NEVER boil or steam cauliflower before mashing.


This cauliflower is pure heaven in a bowl. It is so much creamier then I ever imagined it could be and has such great flavour. The secret is first sautรฉing chopped cauliflower in a pan which brings out the rich roasted cauliflower flavour. After the cauliflower has become golden in colour, almond milk is added to the pan and left to simmer for about 10 minutes. This is when all of the amazing creaminess develops. Once all of the liquid has evaporated you can transfer the mixture to a blender, or use a hand emulsifier to puree into smooth and creamy mash.


If you are a fan of mashed potatoes I can promise that you will absolutely love this recipe. Not only does mashed cauliflower taste better then mashed potatoes, it is also a lot healthier. One small head of cauliflower contains less then 70 calories, to make the equivalent amount of mashed potatoes, you would require 4 potatoes totaling 520 calories. Although you can use almond milk in mashed potato recipes, full fat cream is often used instead to make them extra creamy and extra high in calories. Once you try this mashed cauliflower, you wonโ€™t believe that there are just 50 calories and 4 carbs per serving!


This cauliflower would make the perfect side dish for any winter feast and would be a great addition to any Thanksgiving dinner. I am so excited for you guys to give this recipe I try, I canโ€™t wait to hear what you think!

If you make this recipe let me know in the comment section below, I would love to hear what you think or take a photo and tag me (@everylastbite_) on Instagram, I love seeing your photos!

3.88 from 48 votes
Print
Mashed Cauliflower
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 
Diet: Dairy Free, Grain/Gluten Free, Paleo, Refined Sugar Free, SCD Legal, Vegan, Whole30
Servings: 2
Ingredients
  • 4 cups finely chopped cauliflower 1 small head
  • 2 tbsp butter or coconut oil
  • 1/4 tsp salt
  • 1 3/4 cups unsweetened almond milk
Instructions
  1. Cut the cauliflower into chunks, place in a food processor and pulse for 10 seconds until the cauliflower is broken into small pieces. Alternatively you can chop it by hand.
  2. Place the butter or coconut oil into a large skillet on medium high heat, and once hot, add in the cauliflower and sprinkle with salt. Cook for 6 to 7 minutes until the cauliflower begins to turn golden in colour.
  3. Add in the almond milk and let the cauliflower cook for approximately 10 minutes until there is no liquid in the bottom of the pan, it should all be absorbed into the cauliflower.
  4. Transfer the mixture to a food processor or blender and puree until completely smooth.
  5. Serve warm

 

Related Recipes:

Reader Interactions

Comments

  1. Thanks for the technique, not boiling or steaming is key to assure great flavor/texture. The recipe also provides room to expand ingredients such as garlic or fresh herbs. Delicious!

    Reply

  3. this was definitely the BEST cauliflower mash that Iโ€™ve ever made! And Iโ€™ve made it lots of different ways! Thank you for taking the time to make this recipe so perfect! I loved your Instagram Whole 30 takeover and Iโ€™m now a loyal follower, canโ€™t wait to try more of your amazing recipes!

    Reply

  5. Made this with cashew milk,garlic and olive oil and it was perfect I did “roast” the cauliflower in the oven instead of using the pan method

    Reply

  6. I wasn’t so sure about mashed cauliflower – I had my reservations for sure! I’m happy to say that this recipe resulted in creamy mashed cauliflower that tasted much more complex than “just cauliflower” despite the short list of ingredients. Amazing! Note: I doubled the recipe the second time and learned not to double the almond milk. I’ll try doubling the cauliflower, but only 1 1/2 times the almond milk.

    Reply

    • I’ve actually slightly updated the recipe so there is a bit less almond milk now which I think makes a difference. So happy to hear that you enjoyed the mash!

      Reply

    • Yes exactly, I drizzled a bit of olive oil and parsley overtop to make the mash look more attractive in photos but it is completely not necessary if you are serving this at home, it tastes delicious all on its own.

      Reply

  9. I doctored this a bit and used heavy cream instead of almond milk and then added garlic and parmesan (I’m keto) and it was delicious!!!!

    Reply

  10. Served this with your pot roast (minus the wine, still amazing but will do again post whole 30). Incredible! I also did coconut milk because I only had flavored almond milk. I’m a little obsessed with garlic so I threw it in while it cooked down. Will be making these all of the time!

    Reply

    • I’m so happy that the Pot roast worked out without the wine!! That sounds like such a delicious combo served with cauliflower mash!

      Reply

  11. Have you tried making these with coconut milk? Just curious…love the creaminess and subtle sweetness of the canned stuff ๐Ÿ™‚

    Reply

    • Ok, so I made this with a can of coconut milk…it was seriously TO DIE FOR! I was going to make it with the almond milk but we had an ice storm and I didn’t get to the store. I always have coconut milk on hand. Now, I don’t think my family will let me make it any other way. I applaud your perseverance in this quest, I agree the sautรฉing makes ALL the difference. Which milk you use is definitely secondary :). I made a pork tenderloin with cherry sauce from Everyday Paleo and served it over this…a new favorite meal in my house! Highly highly recommend!

      Reply

  12. Would using cashew milk instead of almond milk change the dish much? I already have a carton of cashew milk I’d like to use instead of buying a brand new thing of almond milk. But I’ll buy a small carton if the almond itself is important to the texture or flavor!

    Reply

    • I am embarrassed to admit that I haven’t had cashew milk in so long, I can’t remember what it tastes like! The milk makes the mash very creamy so ideally you want to use a milk that isn’t sweet and has as little flavour as possible.

      Reply

  13. I made this last night and LOVED them! The texture is perfect and the creaminess and consistency are just like the real thing!

    Reply

    • I’m so happy you liked them Kaitlin! I hope you are binging on lots of post wedding diet goodies ๐Ÿ™‚

      Reply

  14. My husband made these for me and they are FANTASTIC! They are so creamy. We will be making these for Christmas dinner.

    Reply

Trackbacks

Let me know what you think!

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Pin It on Pinterest

%d bloggers like this: