January 27, 2023

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Cooking Is My World

Cauliflower Mashed Potatoes – WellPlated.com

Fluffy, buttery side-dish bliss is yours with Cauliflower Mashed Potatoes!

Cauliflower mashed potatoes in a bowl with chives and butter

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Once the trendiest vegetable on the menu, cauliflower has proved itself to be an enduring classic.

Raw or steamed cauliflower is ultra-mild (dare we say bland).

That kind of neutrality is not ideal for a stand-alone side (and why I prefer Roasted Cauliflower to raw), BUT it does give cauliflower a special power.

It’s a stellar low-carb swap for carby, creamy potatoes in many dishes.

In addition to bulking up creamy soups like Broccoli Cheddar Soup and Cauliflower Chowder, cauliflower makes a surprisingly tasty stand-in for spuds in mashed form.

While cauliflower mashed “potatoes” aren’t a 100% I-can’t-even-tell dupe of traditional Crockpot Mashed Potatoes and Instant Pot Mashed Potatoes, hear this: they are really, really good.

Whether you are looking to keep your meal low carb, sneak a healthy serving of vegetables past picky eaters, or simply want a healthy side dish that goes with just about anything, cauliflower mash is an excellent option.

It also works well as a topping for casseroles that call for mashed potatoes, like Shepherd’s Pie.

Still skeptical?

Give it a try; you’ll be surprised by how similar mashed cauliflower and mashed potatoes taste!

A bowl of cauliflower mashed potatoes with butter

How to Make Cauliflower Mashed Potatoes

Mashed cauliflower doesn’t taste like much on its own, which is why it’s the perfect stand-in for potatoes, another vegetable that’s bland until you liven it up.

For the best cauliflower mashed potatoes possible, be sure you season with plenty of salt and pepper, add some fat to give it the right texture and satisfaction factor (I use a combo of Greek yogurt and butter), and a little umami in the form of Parmesan.

For good measure, I boil some garlic cloves right along with the cauliflower, but if garlic isn’t your thing, feel free to omit it (if it is your thing, you must make this Roasted Garlic soon!).


The Ingredients

  • Cauliflower. Cauliflower gets a dreamy makeover in this recipe. Low in calories and packed with vitamins, fiber, and antioxidants, it’s also a great, low carb alternative to mashed potatoes.
  • Garlic. Adds delightful garlicky flavor to the mashed cauliflower.
  • Butter. Rich, buttery goodness is a must for crowd-pleasing flavor. It also adds some much-needed fat.
  • Greek Yogurt. Adds tanginess and creaminess in a healthy way. Greek yogurt is packed with protein and calcium.

Substitution Tip

You can swap the yogurt for sour cream if you prefer.

  • Milk. Helps make the mashed cauliflower thick, creamy, and flavorful. Use any milk you have on hand.
  • Parmesan. Parmesan adds the perfect cheesy, salty flavor.
  • Salt + Pepper. Classic, simple seasonings are all this dish needs.
  • Chives. The onion-like flavor and beautiful green color of chives make them the ideal finishing touch.

The Directions

Vegetables in a pot with water
  1. Add the cauliflower and garlic to a saucepan, covering them with cold water. Add salt. Boil until the cauliflower is tender.
Cauliflower, cheese, yogurt, and spices in a food processor
  1. Drain the cauliflower, then transfer it to a food processor. Add the remaining ingredients.
A food processor with cauliflower mashed potatoes
  1. Puree until smooth. Serve with fresh chives and ENJOY!

Storage Tips

  • To Store. Refrigerate mashed cauliflower in an airtight storage container for up to 3 days. 
  • To Reheat. Gently rewarm leftovers in a pot on the stovetop over medium-low heat, adding splashes of milk as needed. You can also reheat this dish in the microwave.
  • To Freeze. Freeze cauliflower mashed potatoes in an airtight, freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating. 

Meal Prep Tip

For easy, portion-sized mashed cauliflower, prepare the recipe as directed, then let it cool completely. Use the leftovers to fill an ice cube tray or muffin pan (with silicone liners). Freeze until solid. Transfer the frozen cubes or “muffins” to a freezer-safe ziptop bag or storage container and freeze for up to 3 months. Thaw and enjoy as desired.

A bowl of creamy cauliflower mashed potatoes with butter

Leftover Ideas

Turn leftover cauliflower mashed potatoes, Slow Cooker Pulled Pork, and Easy Baked Beans into a scrumptious and fun pulled pork parfait. Using a glass jar, layer mashed potatoes, baked beans, and pulled pork on top of one another as you would a yogurt parfait.

What to Serve with Mashed Cauliflower

The best cauliflower mashed potatoes

Recommended Tools to Make this Recipe

The Best Food Processor

I’ve owned and loved this food processor for 10+ years. It’s high-quality and comes with multiple blades.

Cauliflower mashed potatoes in a bowl with chives and butter

Did you make this recipe?

Let me know what you thought!

Leave a rating below in the comments and let me know how you liked the recipe.

Mashed cauliflower, you are the healthy comfort-food move!

Frequently Asked Questions

Can I Make Cauliflower Mashed Potatoes Vegan?

Yes, you can easily make this recipe vegan by using dairy-free butter, milk, and Parmesan (or nutritional yeast).

What Other Flavors Can I Add to Mashed Cauliflower?

You can doctor up this keto cauliflower mash however you like! Try a sweet and spicy twist like in my Mashed Butternut Squash, or use my Loaded Baked Potato Dip for inspiration and add bacon and extra cheese for loaded mashed cauliflower.

Can I Blend Mashed Potatoes and Mashed Cauliflower?

If you want the best of both worlds (and vegetables), you can combine your favorite mashed potato recipe with this mashed cauliflower.

  • 6 cups cauliflower florets about 24 ounces or 1 large head
  • 2 cloves garlic smashed and peeled
  • 3/4 teaspoon kosher salt divided
  • 2 tablespoons unsalted butter
  • 1/4 cup full-fat Greek yogurt or sour cream
  • 2 tablespoons nonfat milk or milk of choice, plus additional as needed
  • 1/4 cup finely grated Parmesan cheese
  • 1/4 teaspoon freshly ground black pepper
  • Chopped fresh chives optional for serving

  • Place the cauliflower and garlic in a medium saucepan and add enough cold water to cover it. Add ¼ teaspoon of the salt, then bring to a boil over high heat. Let boil until the cauliflower is fork-tender, about 6 minutes.

  • Drain the cauliflower and garlic in a colander, shake them very dry, then transfer to a food processor fitted with a steel blade (or return to the pot and puree with an immersion blender—this is a little tricky but will do the job). Add the yogurt, milk, Parmesan, pepper, and remaining 1/2 teaspoon salt.

  • Puree until the cauliflower is smooth and creamy, stopping to scrape down the bowl as needed. If it is thicker than you would like, add more milk 1 tablespoon at a time, until your desired consistency is reached. Taste and adjust seasoning as desired. Serve immediately or transfer to a heatproof bowl and keep warm over a pan of simmering water. Top with fresh chives.

  • TO STORE: Refrigerate mashed cauliflower in an airtight storage container for up to 3 days. 
  • TO REHEAT: Gently rewarm leftovers in a pot on the stovetop over medium-low heat, adding splashes of milk as needed. You can also reheat this dish in the microwave.
  • TO FREEZE: Freeze cauliflower mashed potatoes in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating. 

Serving: 1(of 4)Calories: 127kcalCarbohydrates: 10gProtein: 6gFat: 8gSaturated Fat: 5gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 2gTrans Fat: 0.2gCholesterol: 21mgPotassium: 500mgFiber: 3gSugar: 4gVitamin A: 246IUVitamin C: 73mgCalcium: 117mgIron: 1mg

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