Last updated on May 12th, 2023

Mashed Cauliflower (Simple, Fluffy and Low Carb)

Nothing can replace mashed potato as well as this mashed cauliflower. I accept that cauliflower has a different taste, so why should I even attempt to make mashed cauliflower taste like a mashed potato? Has anyone ever tried making mashed potato taste like cauliflower mash? I don’t think so!

a fluffy, buttery side…

However, this mashed cauliflower recipe makes a fluffy, buttery side dish that will go with anything you would eat mashed potato with. With just six ingredients, this nutritious cauliflower mash will hook you into pairing it with your favourite roast dinners, pies or saucy entrees every time.

make a good mash…

The good thing about making cauliflower mash is that you don’t need a particular type of cauliflower to make a good mash, as you would with making mashed potatoes (Yukon gold, russet white, red, whatever).

I use this Mashed Cauliflower recipe when making shepherd’s pie. It bakes fluffy in the oven, and the top crisps up nicely. The key to making a good mash out of cauliflower is cooking until it is fork-tender; anything beyond that will turn watery.

Why you’ll love this Mashed Cauliflower

• It’s the perfect stand-in for mashed potatoes and is just as fluffy.
• Cauliflower is a cruciferous vegetable low in carbs and comes from the same family as Broccoli, cabbage, kale and Brussels sprouts, which are healthy and more nutritious than other vegetables.
• Use up a head of cauliflower easily without leaving any waste.
• This recipe is easy to make. Like mashed potatoes, boil the cauliflower, then mash or puree it.
• Making mash with cauliflower is a lower starch option than mashed potatoes.
• If you miss eating mashed potato, this mashed cauliflower recipe may be your new stand-in to serve with roast chicken, pork and steamed fish.

How many carbs are in this Mashed Cauliflower

4g net carbs / per serving

Cauliflower mash is lower in carbs than mashed potatoes, offering nutrients lower starch option. Cauliflower is also cruciferous, providing more minerals and vitamins and is the best option for any won on a low-carb diet.

Tips for making Mashed Cauliflower

• Avoid overcooking the cauliflower florets. Boil, steam, Instant Pot, whichever way you prefer cooking your florets, ensure they have a little bite and are fork tender.
• Cut the cauliflower into even, chunky pieces; anything smaller will cook fast and become mushy.
• An electric whisk breaks the cauliflower florets into a finer, pureed texture. 
• Add butter and cream when warm and blend for your preferred creaminess.

Ingredients for making Mashed Cauliflower

Cauliflower: You will need about 3-4 cups of florets or one large head of cauliflower.

Whipping Cream: The mash needs cream or milk to make it creamy and puree better.

Butter: Add a dollop or two to make a buttery creamy mash.

Salt: Brings out that mashed ‘potato’ taste in this recipe. Use less or more as desired.

White pepper: This mash needs a little peppery bite, and white pepper does just that and adds a musty, earthy flavour.

Dried Tarragon: Dried herbs like tarragon add a little anise and licorice to give a distinctly enjoyable favour to this cauliflower recipe.

How to make Mashed Cauliflower

Bring water in a large pot up to ¾ full to a boil.

Trim off any brown spots on the cauliflower. The easiest way to chop cauliflower into florets is by cutting a whole head of cauliflower into quarters first, then slicing the stem part and breaking away the florets.

Break up the florets, put them in a bowl, and give them a rinse. 

Once the water has boiled, carefully add the florets to the pot. You may need to cut the florets into medium-chunky pieces to fit in the pot. Boil until they are fork tender.

Drain the cauliflower and put it back into the pot. Use an electric stick blender to mash it up, or put the florets in a food processor and blend to break it down into a mash.

Add whipping cream, butter, salt and white pepper and mash until smooth and fluffy. You can add herbs or any other flavourings you like. 

Transfer to a serving bowl, and add a dollop of butter and tarragon

How to serve Mashed Cauliflower

There are many ways to enjoy this mash, and I often use it for my Shepherd’s pie recipe. It’s a side dish that goes with anything. This mash will go well with anything you would have with mashed potatoes. Here are some ideas you may like to try using this mashed cauliflower:

• Bangers (sausages) or a side for meatballs.
• Thanksgiving, Christmas or Easter dinners.
• As a healthy topping for pies like this delicious Shepherd’s Pie.
• Stuff it with cheese inside red or green bell peppers, making it a jacket faux-tato meal.
• Grill this mash stuffed inside a Zucchini half as a snack.
• Enjoy this mash accompanied by seasonal vegetables.
• Curries such as Chicken Korma or Smoky Eggplant Curry Salsa

Storage and Freezing and FAQs

Storage: Store leftovers in an airtight container or cover them with cling film in the fridge for 3-4 days.

Freeze: Since dairy does not hold up well in the freezer, I suggest leaving it out and adding it after the cauliflower has thawed. Prepare by boiling or steaming the cauliflower, then use a blender to mash it without adding dairy. Freeze it in an airtight container, then thaw it in the fridge overnight. Warm it in the microwave, add the dairy, salt and paper and whisk it until smooth. 

Did you make this recipe?

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