Simple Mashed Cauliflower Recipe

Homemade Organic Mashed Cauliflower
bhofack2 / Getty Images
Total Time: 19 min
Prep Time: 12 min
Cook Time: 7 min
Servings: 4

Nutrition Highlights (per serving)

44 calories
1g fat
8g carbs
3g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 4
Amount per serving  
Calories 44
% Daily Value*
Total Fat 1g 1%
Saturated Fat 0g 0%
Cholesterol 1mg 0%
Sodium 90mg 4%
Total Carbohydrate 8g 3%
Dietary Fiber 3g 11%
Total Sugars 4g  
Includes 0g Added Sugars 0%
Protein 3g  
Vitamin D 0mcg 0%
Calcium 51mg 4%
Iron 1mg 6%
Potassium 461mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

If you would like to give up mashed potatoes but can't imagine doing so, try pureed or mashed cauliflower—you may never look back! Mashed cauliflower is a great substitute for mashed potatoes—they have a similar look and feel, and are low in carbs and high in nutrients, and the "cauli-taste" is very mild. Try it even if you think you won't like it—many non-believers are now huge cauliflower puree fans.

Although you don't need to add flavor, throwing in a little garlic is a great addition or Parmesan cheese or both.


  • 1 medium head ​​cauliflower
  • Salt and pepper
  • About 1/4 cup of any combination of butter, milk, cream, or whatever you use when you make mashed potatoes, optional
  • Optional flavorings: minced garlic (a clove or two); garlic powder (1/2 to 1 teaspoon); grated cheese such as Parmesan


  1. Break the cauliflower up into florets, or just chop up the head into pieces. Microwave or steam until it's tender—a fork should easily pierce it.

  2. Place cauliflower in a food processor and blend until smooth and creamy; season with salt and pepper. Taste before adding any butter and/or milk—you may decide it's creamy and flavorful enough on its own. If not, add the butter, milk, and/or cream and blend until mixed in.

  3. If using any additional flavorings add to food processor and pulse until mixed.

Ingredient Substitutions and Cooking Tips

If you'd like the cauliflower puree to have a more "mashed potato" texture, you can add instant "potatoes" made for low-carb diets, such as Dixie Carb Counters Instant Mashers. Other people use a small amount of real potato or instant potatoes to improve the texture, but, to be honest, you don't need any of these additions. 

Rate this Recipe

You've already rated this recipe. Thanks for your rating!

By Team Verywell Fit
At Verywell Fit, we are dedicated to empowering you with the best answers to your most pressing questions, from healthy eating to exercise and everything in between.