This truly is the BEST Cauliflower Mash recipe. Thanks to two simple steps this Whole30 mash has a nice depth of flavor while also being ridiculously creamy and smooth. This mashed cauliflower is sure to win over mashed potato fans too! These cauliflower mashed “potatoes” are Paleo, Vegan, Keto, Dairy Free, Grain Free, Gluten Free and Whole30 too!

Cauliflower Mashed Potatoes

I have been trying to create a mashed cauliflower 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.

Cauliflower Mashed Potatoes

This cauliflower mash (or cauliflower mashed “potatoes” as we call it in my house) is pure heaven in a bowl. It is so much creamier than I ever imagined it could be and has such great flavor. If you are a fan of mashed potatoes I can promise that you will absolutely love this Whole30 Mash, it really is the best cauliflower mash! Not only does mashed cauliflower taste better then mashed potatoes, it is also a lot healthier. One small head of cauliflower contains less than 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 won’t believe that there are just 50 calories and 4 carbs per serving!


There are a few simple steps that really set this Mashed Cauliflower from any other recipes out there. 

  1. Start by roughly chopping the cauliflower into small pieces (don’t stress about the exact size) or alternatively you can place a head of cauliflower into a food processor and pulse it into small pieces. I’ve also included details below if you want to use frozen cauliflower or cauliflower rice.  
  2. Add chopped cauliflower to a skillet and saute it until it becomes golden in colour. This is a super important step and what gives the mash so much delicious flavour.
  3. Once the cauliflower pieces are golden in colour you add in the almond milk (or any milk of choice) and leave it to simmer for about 10 minutes until all of the liquid has evaporated. This is another important step that causes the mash to become so creamy in consistency. 
  4. Once all of the liquid has evaporated (make sure absolutely all of it is gone) the cauliflower is transferred and blended until smooth.



You absolutely can. I like using almond milk in this recipe because it has the most minimal amount of flavor that isn’t detectable in this mashed cauliflower. If you have a nut allergy or drink dairy then feel free to substitute it for oat milk, soy milk, coconut milk or cows milk (obviously using cream vs skim or 1% will make the mash much creamier).



You can! Rather than starting with a head of cauliflower and chopping it yourself you can use frozen cauliflower rice. Use 4 cups of cauliflower rice and be sure to saute it until it is very golden in color. I recommend adding a 1 1/2 cups of almond milk rather than 1 3/4 cups to compensate for the excess moisture in the frozen cauliflower rice. 



While I personally think that these Cauliflower Mashed “Potatoes” are absolutely delicious as is, you could add some extra flavour to them by doing one of the following:

  • Sprinkle with chopped bacon and chives
  • Stir in sour cream or cream cheese
  • Roasted a head of garlic and add it to the blender with the cooked cauliflower
  • For a stronger garlicky kick, add 3 cloves of raw minced garlic to the pan and cook for 1-2 minutes before adding in the chopped cauliflower in step 2.




This paleo cauliflower mash would make the perfect side dish for any winter feast and would be a great addition to any Thanksgiving or Christmas dinner. Try serving this delicious cauliflower puree as a side dish with:



I usually make this Cauliflower Mash a few hours in advance and then reheat it in the microwave. If you are preparing for a big dinner (such as Thanksgiving) you can make mash up to a day in advance and then leave it to stay warm in a slow cooker for a few hours before serving.

Leftover Cauliflower Mashed Potatoes will last for up to 4 days in the fridge stored in an airtight container.


You can alternatively freeze cauliflower mash in a ziploc bag or airtight container for up to 4 months.The mashed cauliflower can be reheated in the microwave or in a pot on the stove on low heat. If it appears to be slightly more liquid when thawed, leave it to heat on the stove until some of the liquid has evaporated and the mash has thickened in consistency. 


Cauliflower Mashed Potatoes

Here are a few more side dishes that you might enjoy: 

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!


The BEST Mashed Cauliflower

Every Last Bite
This truly is the BEST Cauliflower Mash. Thanks to two simple steps the Whole30 mash has a nice depth of flavour while also being ridiculously creamy and smooth
4.29 from 74 votes
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Diets Dairy Free, Gluten Free, Grain Free, Keto, Paleo, Refined Sugar Free, Specific Carbohydrate Diet Legal, Vegan, Whole30
Servings 2
Calories 134 kcal


  • 4 cups cauliflower rice or 1 medium sized head cauliflower
  • 2 tbsp butter, ghee or coconut oil
  • 1/4 tsp salt
  • 1 3/4 cups unsweetened almond milk or any other milk of choice


  • 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. Don't worry about the size of the pieces as it will get blended later.
  • 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.
  • 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.
  • Transfer the mixture to a food processor or blender and puree until completely smooth.
  • Serve warm garnished with chopped parsley or black pepper.
Calories: 134kcalCarbohydrates: 9gProtein: 5gFat: 6gSodium: 705mgFiber: 5gSugar: 3g
Tried this recipe?Leave a comment below and let us know how it was!