Mashed Cauliflower

My Mashed Cauliflower is the perfect low-carb stand-in for mashed potatoes at your Thanksgiving table. This 3-ingredient recipe is the easiest you’ll ever find and it’s especially amazing when smothered in the wholesome juices of my low-carb Gravy recipe.

The Best Mashed Cauliflower Recipe

I’ve been making these mock mashed potatoes since 2007. I love that they’re low-carb and gluten-free, the best of both worlds. For this same reason, my Cauliflower Rice recipe is in regular rotation in our house. We load up on broccoli and kale too. All of these superfoods contain a very special ingredient!

Eat Cruciferous Vegetables to Activate Nrf2 Pathway

Cruciferous vegetables including cauliflower, broccoli, and kale contain a compound called sulforaphane that activates the Nrf2 pathway. This defense mechanism protects the body against oxidative stress that can result in health issues ranging from cancer to neurodegeneration to mood disorders.

Supplements to Activate Nrf2 Pathway

You can also upregulate the Nrf2 pathway with supplements. I’ve been taking DIM since my MS diagnosis in 2006. I also take a supplement called Meriva which contains curcumin, the substance derived from turmeric. If supplements aren’t for you, try my Turmeric Root Milk recipe. It’s high in curcumin as well as selenium, a mineral that’s important for the proper function of several metabolic pathways.

Mashed Cauliflower

Print Pin Recipe
Servings 6



  • Steam the cauliflower pieces until very tender
  • Puree cauliflower in a food processor, add in olive oil and salt
  • Reheat in a casserole dish in the oven at 350°F for 20 minutes
  • Serve
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Tried this recipe?Mention @elanaspantry or tag #elanaspantry!

Low-Carb Thanksgiving Recipes

Following a low-carb diet has also been key in keeping me healthy in the face of an MS diagnosis. Still, like everyone I want to eat what I love and enjoy the holidays! That’s where these fun low-carb Thanksgiving recipes come in. I love good food that’s good for you!

I just died and went to heaven. My husband and I agree, there is no need to ever eat real mash potatoes again! This was divine.


106 responses to “Mashed Cauliflower”

  1. I loved this recipe. I made one adjustment I sprinkled shredded tasty cheese over the top before popping it into the oven for only 10 minutes. It was delicious and I could not stop eating it till it was all gone. Now I will have to make more for dinner. Yum.

  2. I would try using a simple, ricer…even. hand held one….might give it more texture and create less surface area which would make it less watery…. Just a thought…:)

  3. So out of curiosity, when most people make mashed potatoes they add in milk to make the potatoes creamier, I tend to use almond milk, and I was curious about whether or not that was a good addition to mashed Collie flower? I’m fine experimenting with all different kinds of ways, but I figured I would ask.

    • I cook the cauliflower in the microwave with a little water.
      When tender put cut up cauliflower in food processor until creamy.
      Strain in a wire sieve to remove as much water as possible.
      Then add butter and milk to taste. Looks and taste just like mashed potatoes.

Have Something to Add?

Recipe Rating

Your comment will need to be approved before it will appear on the site.

Recipes » Cooked Veggies » Mashed Cauliflower