This truly is the BEST Cauliflower Mash recipe. Thanks to two simple steps this creamy mashed cauliflower 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! 

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.

 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 regular mashed potatoes I can promise that you will absolutely love this low carb alternative, it really is the best mashed cauliflower! Not only does mashed cauliflower taste better than 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! This creamy mashed cauliflower is an easy low carb side dish that everyone will love! 


Cauliflower Mashed Potatoes


Why You Will Love This Cauliflower Mash

  • It truly is SO MUCH BETTER than mashed potatoes, it’s more flavorful, creamier and you aren’t left with that heaviness after eating them like you are with mashed potatoes. This low-carb alternative not only tastes better but makes you feel better too! 
  • This easy mashed cauliflower recipe is Paleo, Vegan, Keto, Dairy Free, Grain Free, Gluten Free and Whole30. It’s a healthy side dish that everyone will love
  • It uses just a handful of incredibly simple ingredients that you likely already have, so no last minute trips to the grocery store.
  • This Mashed Cauliflower would make a fantastic addition to any Christmas or Thanksgiving table. Whenever I serve it (often along with mashed potatoes) the mashed cauliflower always disappears first! 
  • Once you make this cauliflower mash once, you will never want to have mash any other way. It will quickly become your favorite side dish for winter that goes with so many different dishes. 
  • This cauliflower mash takes less than 20 minutes to make so you can easily make it to serve with dinner on busy weeknights. 

How To Make Cauliflower Mash

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

  1. Start by roughly chopping a large head of cauliflower into small pieces (don’t stress about the exact size) or alternatively you can place cauliflower florets  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 on medium high heat and saute it until it becomes golden brown in colour. This is an essential 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. After all of the liquid has evaporated (make sure absolutely all of it is gone) the cauliflower is transferred to a blender (or you can use an immersion blender) and blended until smooth. I like to serve the cauliflower mash with chopped fresh herbs (parsley or sage), black pepper and a little olive oil or a little butter drizzled overtop. (You can find more step-by-step instructions in the recipe card below).





Can I Use A Different Type Of Milk? 

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).



Should I Use Ghee, Butter Or Coconut Oil?

Ghee, butter and coconut oil are three different oils that can be used when sauteing the cauliflower pieces. I prefer using salted butter as it adds the most flavor to the cauliflower but ghee is a close second for the best taste. Ghee and butter are both derived from milk but differ significantly in their composition and culinary applications. Butter is made by churning cream, resulting in a product that contains butterfat, water, and milk solids. It has a rich, creamy texture and a distinct flavor. However, its water content and milk solids make it more prone to burning at higher temperatures.

On the other hand, ghee is a form of clarified butter where the butter is heated to remove water and separate the milk solids. This process imparts a nutty flavor to the ghee and significantly raises its smoke point. The removal of milk solids makes ghee a lactose-free option, appealing to those with lactose sensitivities. If you have a severe dairy allergy then coconut oil is the best option for this recipe. If you are looking for a coconut oil with a minimal taste and aroma, it’s best to choose a refined coconut oil. Refined coconut oil is processed to remove the coconut flavor and scent, resulting in a neutral oil that won’t impart a strong taste to the cauliflower mash. 



Can You Make Cauliflower Mash With Frozen Cauliflower Rice? 

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. 



Possible Variations To This Cauliflower Mash Recipe

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

  • Sprinkle with chopped bacon and chives
  • Stir in sour cream, cream cheese, greek yogurt or parmesan cheese to give the mash a cheesy flavor
  • Roasted a head of garlic and add it to the blender with the cooked cauliflower, it will give the mash a wonderful rich flavor
  • For a stronger garlicky kick, add 3 cloves of minced fresh garlic to the pan and cook for 1-2 minutes before adding in the chopped cauliflower in step 2.
  • Add in lots of fresh herbs such as chopped parsley, finely diced chives, rosemary or thyme
  • Sprinkle with chopped scallions or green onions for a kick of flavour




What To Serve With This Cauliflower Mash

This 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 cauliflower mash as a delicious side dish with:



Can I Make This Mashed Cauliflower In Advance?

I usually make this Cauliflower Mash a few hours in advance and then reheat it. 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. I like to reheat the mash in the microwave, or in a pot on the stove. If you are reheating it on the stove, be sure to do it on low heat and add a splash of almond milk if the mash begins to look too dry. 


What About Leftovers?

Leftover Cauliflower Mash will last for up to 4 days in the fridge stored in an airtight container. The mashed cauliflower may become watery after a few days in the fridge in which case I recommend draining some of the excess water out before reheating and eating. Leftover cauliflower mash can also be used as a topping to shepherd’s pie! This is a great way to repurpose leftover mashed cauliflower in a completely new way that your whole family will love. 




Can I Freeze Cauliflower Mash?

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 Recipe

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
4.28 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!