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.
- 2 heads cauliflower, washed and cut into large pieces
- 2 tablespoons olive oil or butter
- ½ teaspoon celtic sea salt
- 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
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!
John says
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.
Elana says
John, that’s a great addition! I’m so glad to hear this recipe is yum :-)
Ken Medei says
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…:)
Elana says
Ken, thanks so much! I hope you’ll try my method above, they turn out perfectly every time :-)
Judy says
How do you steam your cauliflower? Do you use a pressure cooker. It works faster cooking anything
Elana says
Judy, I use a regular pot on the stove and it takes a few minutes :-)
Lupin says
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.
Elana says
Lupin, I haven’t tried that so not sure :-)
Anne bolduc says
There’s so much moisture in cauliflower that liquid isn’t needed.
Irene says
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.
Gloria says
Can you use frozen cauliflower?
Elana says
Hi Gloria, I haven’t tried that, if you do please let us know if it works :-)
Denise says
I tried using frozen cauliflower and found it to be too wet. It was a soupy result, but we still ate it.
Elana says
Denise, I would not recommend making this with frozen cauliflower, surprised it was edible :-)
Irene says
Strain it after cooking.
Rachel says
This looks great! How long does it keep?
Elana says
Hi Rachel, thanks for your comment. It will keep in the fridge for a couple of days.
Stanley Ruiz says
IT WAS TERRIFIC Stanley
Sam says
How much is a Head of Cauliflower?
Elana says
Sam, one head of cauliflower weighs around one pound, though their can be variance. Hope you love the mashed cauliflower!
Peter says
about $2-50 a kg at Coles
Renee says
I just made a batch with cauliflower, parsnips, garlic, shallots, horseradish root, ghee, and bone broth. Simmered all together until soft, then blitzed with an immersion blender. Yummy leftovers for breakfast with a crispy fried egg on top.
Suzanne Davis says
I’ve been wheat free/grain free/low carb 10-15 carbs per meal ( Dr. William Davis’s Wheat Belly plan) since February 2014. Love living this way and will never go back! And this is what brought me to you, a lucky day that was!
About the mashed cauliflower. Love it! Could eat that every day or as a meal all by itself. Very eager to try your Cauliflower Rice recipe, and to find kelp noodles too. But when I make mashed cauliflower, it never looks like your photograph. No, mine turns out limp, never a nice mound. What’s the secret? I use a potato masher and add cream cheese. Do I need to use a thickener? I have wondered if I should use a ricer instead of the masher. Help, please! Thanks!
Vanessa says
I could imagine when you steam the cauliflower it would turn out less “watery” or really let it drip in a collander to get it drier after cooking
Irene says
Use a food processor. Then drain in a wire sieve.
Meg says
Can you use just normal sea salt? :)
I’ll make it tonight otherwise, :)
Lila says
I made this last night and it was fantastic! I’m addicted! The only thing I noticed today (I used the Earth-Balance spread) is that the spread apparently contains corn. My family members are allergic to corn and although I have never been tested I suspect that I might be too (with symptoms seemingly more apparent as I get older). Does anyone know if this spread is appropriate for corn-sensitive individuals? I remember reading that Elana can’t have corn, but cannot tell from context if she eats this too with the spread or if it is just for her family.
I’m making this again tonight with the olive oil! Yum!
Sharon says
We love to use real butter too. Never any margarines or spreads because they always contain soy, corn or some sort of undesirable ingredient(s).
Risa says
Lila, we have found local producers of fake butter that do not have corn. I would suggest looking at the local natural foods & vitamin stores. We also have found almond based sour creams and cream cheeses. Keep reading those ingredients, they change often.
Also, you can substitute butter with some chicken stock to add flavor. We were butter free for a long time while guts healed and we just used broth & stocks for flavor.
kim says
What if I do not have a food processor?
Arnold says
I used my Ninja blender and it came out fantastic.
Chris Rossi says
Mashed cauliflower is great and I found that if you substitute parsnips for half of the recipe its even better! Gives it a little bit more body and sweetness…
Its great on your Paleo Shepherd’s Pie.
Love your site!
Vanessa says
Or you can do the same “mashed potatoes” with celeriac. Really yummie
Elana says
Thanks Vanessa!
Andrea says
I have Crohn’s, I wonder if anyone else has had success on this diet?
Sanda says
I feel amazing on scd….is hard….but it works
Elana says
Sanda, here’s a link to my SCD Recipes page for you and all of my other readers:
https://elanaspantry.com/diets/specific-carbohydrate-diet/
Enjoy!
Elana
Jen Mason says
I just made this dish and it was a total hit with my family. I have a 7 yr old and twin 6 yr old (all boys). They ate every last bite of the mashed cauliflower.
Thank you so much for this recipe and idea! I will definitely be making this again!
Nancy Nurse says
Hi guys,
PLEASE know that potatoes are NOT your enemy!! I have lost 40 pounds eating potatoes! It’s the animal fats that make us fat. Anyway, enjoy; this recipe is wonderful! If you’re interested in learning more about the potato, google: The Starch Solution by Dr. John McDougall. He has literally saved my life! All kinds of ailments are gone including angina!
Sharon says
I’m glad this worked for you but this is opposite of Paleo or low carb which is what Elana’s group is about.
Seems to me, a low fat, high fiber group would better suit your needs.
Vanessa says
I agree Nancy. Not every diet is for everyone and for me low carb and high fat has worked very well. I tried ALL the others but definitely feel at my very best with this one and I am 69
Elana says
Vanessa, we’re all biochemical individuals and different things work for different people at different times of our lives :-)
Jenn says
When asked the question, “What is your all-time favorite food?” I’ve always responded, “Mashed Potatoes!” After trying this recipe tonight, I may never make mashed potatoes again! I used olive oil and the were simply divine! I can’t wait to have them at Thanksgiving dinner tomorrow! Thanks Elana! You’re recipes are always wonderful!!!
Gina C. says
Yep, this is so awesome. Made it last night and finishing the leftovers right now. Absolutely delicious!
Nicolette Dirks says
These look so good – thank you for sharing!
Nichole says
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. I subbed out the buttery spread for coconut oil. YUM. Love your site and your recipes.
kelsey says
Elana,
I’ve tried in the past to make mashed cauliflower, but it never turned out well until I tried your recipe. It’s delicious!! Tastes just like mashed potatoes. I used olive oil instead of butter/coconut oil because it was all I had on hand. I also added some garlic and pepper.
Yum!!
Thanks!
Anastasia@healthymamainfo.com says
This will be a great trick to make my kids eat cauliflower!
Annette says
Tried this tonight as a topping on a gluten-free salmon and leek pie. I mashed it with parsley, salt, pepper and garlic and when I baked the pie, sprinkled a little bit of almond meal on top for colour & crunch. Thanks for the idea!
Aileen says
Um, potatoes ARE gluten free to begin with, so you don’t really need to “replace” them with the mashed cauliflower. BUT if you are a Celiac (like me) who is also on a low-carb diet, the mashed cauliflower is perfect.
Kathleen says
this was so good. I made it with some added coconut milk and ghee instead of the spread. Oh my it tasted fantastic. Thanks for the great idea. I look forward to trying more of your recipes.
Dorothy Ellis says
Tried this tonight with a little cream and seasoned salt. Fantastic recipes, thanks for all your hard work!
Susan says
Tonight I made mashed cauliflower with a blender….and I think it would go much, much better in a food processor! I added sour cream, chipotle pepper in adobo sauce (only a bit!), lime juice * a necessary addition which really pulls it all together…I also added asiago cheese (shredded) for a great kick! So yummy…..and it would be so much simpler with a food processor. I could chop the cauliflower first….before steaming…which would further simplify the recipe.
Thank you for your great inspiration for my version of mashed cauliflower!!!
Barbara Bos says
Hi,
Never thought of making a mash of cauliflower, great! I added broccoli and some nutmeg which tasted wonderful too. Keep ‘m coming!
Babs
Brooke Atkins says
I made these tonight but roasted the cauliflower with olive oil, salt and pepper. Then I blended it with vegetable stock and grated parmasean cheese. It was great!
Christine Steendahl-"The Menu Mom" says
Great recipe! Easy and delicious. It is so nice to have options for holiday meals and sides that are gluten free! Thanks for sharing!
Mark says
This is a great low carb rendition of mashed potatoes. Great presentation too.
Jan says
Don’t forget to add some garlic powder to the recipe. I have been making this since the ’70’s…it is a family favorite. I have added root veggies also!!!
Thanks for all the comments from the low thyroid folks…I am part of you too!
Bomama says
Sounds yummy, still stuck on your Cauliflower rice…and many variations I’ve come up with…..yumm!!!My kids however will have nothing to do with cauliflower, I will try to sneek this mash in though….;)
Kari Miller says
Elana, I am in the kitchen most of my day trying new recipes and trying to fix as many Primal/Paleo recipes as I can for variety in my military family’s meals. I love your website and all the recipes you list. I am in the process of buying your cookbooks so my library of foods choices are as large as can be. I really would love to create a Thanksgiving Stuffing recipe that is as close to a southern sage/sausage recipe I remember as a child. I’d love to visit with those who are trying find the same. Thank you for giving me a world of new flavors and textures and in learning more about Gluten-Free foods. You are truly a visionary!
Tammy says
Hi. I’m making my mom’s sausage/sage stuffing recipe this year, though I’ve made it paleo/primal.
3 lbs sausage of choice
4 ribs celery diced
1 medium onion diced
4 cloves of garlic (put through press)
1 cup dried cranberries
1 loaf paleo bread (Elana’s recipe) diced and dried
1 qt. chicken broth
2 Tbsp ground sage
Rosemary, thyme, salt, pepper to taste
Preheat oven to 350. Brown sausage in skillet. Drain. In a large bowl
combine sausage, celery, onion, garlic, dried cranberries, bread crumbs,
sage, thyme, rosemary, salt and pepper & mix well. Add the
chicken broth and mix. Stuffing should be really moist. If more liquid is
needed add more broth or coconut milk until stuffing reaches desired consistency. Transfer to casserole dish. Bake in oven covered for 45 minutes. Uncover and bake an additional 15 minutes or until browned.
I’m excited to try this one paleo this year! :-)
Adrienne says
Looking forward to trying this recipe! Saw that Dr. Oz recommends mashed cauliflower instead of mashed potatoes.
judee@glutenfreeA-Z says
I love the idea of a low carb mashed potatoe .. I tried it before, but never pureed it.. what at great idea
Erin says
Looks soooo yummy. I wonder if it would work with romanesco? We have tons of it in our CSA box this week!
Laura says
This is a favorite in our household! This looks like a great recipe, I am excited to try it! I have also started a Gluten Free Recipe Blog– http://www.thesimpleglutenfree.com.
Linda says
I love this dish & have been making it since a friend gave me a similar recipe. We like to call these “mashed faux-tatoes”!
Joelle says
I just made these…pretty yummy! I asked my 3 yr old what they tasted like and he said, “Mashed tatoes.” Any thoughts on how to thicken them up to be even more like the real thing?
Kelsey says
This is a recipe I used at our (Canadian) Thanksgiving a few weeks ago and the non-Paleos ate just as much of it as their regular mashed potatoes. I can’t recall what website I gleaned this from, or I would give credit, but I can say that it turned out great (I doubled the recipe to feed our crowd of 10 and had lots left over):
Mashed Sweet Potatoes:
2 good-sized sweet potatoes, peeled and cut into about 1-2 inch chunks
1/2 C shallots (or sweet onion), chopped fine
3 cloves garlic, mince
1/2 C fresh basil, chopped
1/4 tsp ground black pepper
1/4 C coconut milk
1 T coconut oil
Bring about 4 qts. water to low boil, and add sweet potatoes. Boil for about 10-13 minutes (until potatoes are tender). Drain and mash. (I used a potato ricer… which is nifty kitchen tool that enables the perfect fluffy smooth texture for mashed potatoes) But, mashing with a fork is just fine, too! Add Coconut milk and mix well. In a separate small pan heat coconut oil an saute shallots and garlic, when they are just about done (about 5 minutes), add basil. Saute for a few more minutes and add to sweet potatoes. Stir well, add a little ground black pepper,
MaryBeth Matthews says
I’ve been making smashed cauliflower for some time. In fact I made it last night, adding chopped parsley. I haven’t seen the reheating aspect of this recipe in any previous version. It makes sense, as the cauliflower usually cools by the time it is mashed and flavored. I’ll have to try the reheating part next time. Thanks!
Amy Willis says
These are yummy I have been doing them for years also. When I make a roast in the crock pot I add some beef stock. After the roast is cooked. I pour off the juice and then cook that down until its thickend up and use it as “gravy”. One thing that I do different for my “taters” is I cook them in Chicken Broth..when I am feeling festive, after they are mashed. I add garlic and Parm Cheese to them also!
dan says
Hiarious! I literally just found a giant cauliflower that my mother-in-law left here last week and I was wondering what to do with it.
I’m starting right now!
Nichole@40daysof says
I’m so glad I stopped by today and found this recipe! I’m making a shepherds pie tonight and I want to use mashed cauliflower instead of mashed potatoes as the topping.
MaryBeth Matthews says
I’ve done this too, including a lentil-based shepherd’s pie.
Just keep an eye on it or cover it for awhile as the caulifolower tends to get crisp.
Lisa@bakedinmaine.com says
I LOVE making “mashed fake potatoes” this way.
Heathy, easy and delicious!
Thanks for posting.
YUM!
Lisa
xo
Meghan Telpner says
Mashed cauliflower is a fav around here too :) Looks amazing, Elana!
Melissa B. says
I love mashed cauliflower as well! I make it with coconut oil and coconut milk, to give it a creamy texture. We also LOVE your cauliflower rice recipe- so good!
Yes, could you please share your gravy recipe?
Katrina (gluten free gidget) says
We LOVE mashed cauliflower!
Mia says
Thank you for the yummy recipe! I love cauliflower. This will be a new way to enjoy it.
Licia says
Celeriac puree is a amazing substitute for mashed potatoes. Its prepared in exactly the same way as your recipe above. I’ve only used butter (lots) and salt with it, but other oils or fats might also work. Its especially fantastic with game. Its borderline SCD – some tolerate it, some don’t.
June says
Yes, celery root is a great potato substitute! For those who eat dairy…a little butter and cottage cheese mashed with the celery root is very good.
Aurora says
I like to add some cream cheese to the mashed cauliflower.
Janet says
I’ve made cauliflower “mashed potatoes” several times (I found the recipe on allrecipes.com). I love to add a couple gloves of garlic in with the cauliflower while steaming it and pureeing them right in with the cauliflower.
Karen@Cook4Seasons says
One of my favorites! I use olive oil and add a big bunch of chopped parsley, too.
Linda M says
Thanks for making it a dairy-free recipe! All the other mashed cauliflower recipes I found have sour cream or cream cheese or such in it. I will try this one soon!
the blissful baker says
yum, this looks like a great alternative to mashed potatoes!
Gluten Free Nomad says
Wow, is it Thanksgiving time already? Much as I love my mashed potatoes (with almond milk) the mashed cauliflower sounds delicious! I think I will try half cauliflower and half parsnips, or maybe throw in some turnips. My body really loves roots, but they can be a little strong. I think maybe cauliflower would be a good addition.
Thanks Elana!
nicole says
nak
Certain foods are goitrigens–broccoli, cauli, cabbage,soy, ect…google goitrigens…
Dannette says
Cooking inactivates the goitrogens: http://en.wikipedia.org/wiki/Goitrogen
Charmaine says
I found this video highly informative. He even says RAW cruciferous doesn’t affect the thyroid as long as one doesn’t have an iodine deficiency. http://healthznews.com/real-effect-of-raw-cruciferous-vegetables-on-the-thyroid.html
Helen says
Thanks, Charmaine. That video on raw cruciferous vegetables is very helpful; glad I saw your comments. It’s been very hard having to avoid those vegetables while trying to heal hypothyroidism through a healthy diet. I’ll just up my iodine intake & enjoy the veggies!
KarenO says
Thanks for this video link, Charmaine. After watching it and reading info online about goitrogens, I’ve decided not to worry about consuming cruciferous veggies. The so-called ‘offending culprit’ (if you can call it that!) is greatly reduced by cooking, steaming or fermenting. And according to the gentleman in the video, eating them raw really is not an issue, either. Problem solved!
Elyse Early says
Be careful with Iodine–not everyone can tolerate it. I have been low thyroid for years and it became apparent that I could not tolerate Iodine when I was given an Ioderal supplement for thyroid support. I know several low-thyroid gals who had a similar problem when they upped their iodine–it’s not for everyone. ;)
Aura says
Sally Fallon talks about avoiding ALL cruciferous vegetables, raw, cooked, fermented, etc. when treating hypo-thyroid conditions.
Brandon May says
I love making mashed cauliflower as well. Even the most pickiest of my family members will eat it, and it is so good and nourishing. Thanks for sharing! Next will you tell us your gravy recipe? I will be tinkering around with my own here and there before Thanksgiving.
Dannette says
Just added these to my Thanksgiving menu, but I am with Brandon. I would love to know your gravy recipe as well.
~M says
Elana’s gravy recipe is here: http://www.elanaspantry.com/gravy/
Nancy says
We often make a combination of mashed yams (the bright orange ones) and cauliflower and potato, or any 2 of the 3 depending on what we have on hand. The yams are so moist that you don’t need any milk, so they are then dairy free.
I’d also like to learn more about the cauliflower thyroid connection. Thanks for that flag.
Patricia N. says
I can’t eat cauliflower, or many of the plants in this family, as they mess with the Thyroid. I have too many problems trying to keep THAT on track along with the Celiac condition I have.
For many women/men who suspect that they have low/hypothyroid situation, beware of these goitrogenic vegetables, along with Peanuts!
KarenO says
Hi Patricia…I’m being treated for a low thyroid with wholefood supplements, no drugs. So can you tell me what it is that cauliflower does to the thyroid? And where should I go online to learn more info? Thanks for that warning, and thanks in advance for your help! KarenO
Joelle says
From what I understand, eating the cooked version of those foods, “deactivates” the problem. If you are on a whole foods diet, and eat more raw foods you may notice a change in your thyroid (for the better because it is healing), and these foods will not cause you problems. It’s all about experiment on your own body and you will find out what works and what doesn’t. Have fun with it! = )
Charmaine says
I used to think as long as cruciferous vegetables were *cooked* and not consumed RAW, then they’d be okay in regards to the thyroid. But, this was a very interesting video that I came across–he says that even raw cruciferous vegetables won’t affect the thyroid as long as someone isn’t deficient in iodine. Unfortunately, many of us are deficient in iodine and that is more often than not the culprit in thyroid issues.
http://healthznews.com/real-effect-of-raw-cruciferous-vegetables-on-the-thyroid.html
judee@glutenfreeA-Z says
How can I find out more ? I am celiac and low thyroid.
I thought cauliflower ( and similar veggies) were ok, as long as they were cooked
Noel says
I’ve tried this and love it.
Tonight I made something similar — it included cauliflower, but also turnips, parsnips and an apple — all chopped and boiled, then smashed/blended with a little nutmeg and plenty of butter and milk (I used almond milk), salt and pepper.
I’ve read that this can be made 2 days ahead and reheated, as you suggest — in a dish in the oven at 350 for 20 – 30 min.
Yum!!!
Such a nice alternative to mashed potatoes!
: )
noel
Jane Ballantyne says
I’ve been eating a version of this for quite a while as pureed caulifower…great when cutting carbs…
So I must say how much I also like the cauliflower rice….super additions to our repetoire.
Linda says
Yummy, and I just happen to have a couple of heads of Cauliflower in my fridge! This will be a great new dish for dinner tomorrow! Sounds easy enough too…I think my blender and a hand potato masher can do the trick.
Maggie says
This looks fabulous!