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Cauliflower Mashed “Potatoes” are a healthier take on traditional mashed potatoes. Super easy and simple to make. Tasty, creamy and a great low-carb option for a side dish.
How to Make Cauliflower Mashed Potatoes
By now you probably are aware of just how versatile cauliflower can be. You can make a healthier version of just about anything using cauliflower. One of my all time favorite healthier substitutions using the popular cruciferous vegetable has to be mashed potatoes.
The first time I gave cauliflower mashed potatoes a try was about 8 years ago. I loved it and have been a great fan of this tasty low-carb side dish ever since. Making it is super easy and only calls for a handful of ingredients. So tasty and creamy you won’t even miss the potatoes.
Is mashed cauliflower healthier than mashed potatoes?
Cauliflowers have much less starch and carbs than potatoes do. They’re rich in a large variety of nutrients. Cauliflowers are an excellent source of fiber, Vitamins C and K, and Potassium. Very low in calories making mashed cauliflower a bit healthier than traditional mashed potatoes .
Health Benefits of Cauliflower:
- Promotes strong bones
- Supports brain health and healthy vision
- Cardiovascular health
- Detoxes
- Stimulates iron absorption
- Anti-inflammatory
Multi-Colored Cauliflowers:
Cauliflowers come in more colors besides white. You can use different colored cauliflower to make mashed potatoes with. They come out so pretty and can add a pop of color to your meal. You can find cauliflowers that are purple, green and orange.
What you need to make it:
Ingredients:
- Cauliflower Head
- Unsalted Butter
- Garlic Powder
- Pink Sea Salt
Equipment:
- Steamer, Steamer Basket Instant Pot with Steam setting
- Food Processor or High Speed Blender
How to make Cauliflower Mashed “Potatoes”:
- Remove cauliflower florets from stem. Place florets in steamer and steam cauliflower for 12 minutes.
- Rinse cauliflower and dry thoroughly. Place steamed cauliflower in food processor and pulse until it starts to become creamy. Add butter, salt, and garlic powder and continue to pulse until creamy texture is obtained.
- Serve and garnish with fresh parsley if you wish. Add any other toppings you wish like cheese or bacon.
Tips for making Cauliflower Mashed “Potatoes”:
- Use a steamer basket to steam cauliflower- You can also use a steamer or Instant Pot with steaming option.
- No unsalted butter?- You can use regular butter. Just hold off on adding the salt to the cauliflower and adding at the end. Taste cauliflower and add salt if desired to taste.
- Use different colored cauliflowers- Cauliflowers come in different colors not just white. There are purple, green and orange cauliflowers. Use these other colored cauliflowers if you find them to make pretty mashed “potatoes”.
- Pulse cauliflower alone before adding the rest of the ingredients- Get the cauliflower blended down a bit. This will help the rest of the ingredients to blend into the cauliflower easier and more thoroughly.
What to serve Cauliflower Mashed “Potatoes” with:
- Homemade Gluten-Free Gravy
- Instant Pot Roasted Whole Chicken
- Orange Rosemary Chicken
- Air-Fryer Parmesan Crusted Cod
- Baked Salmon with Lemon Dill Sauce
- Avocado Kale Pesto Salmon with Asparagus
- Roasted Turkey
- Sheet Pan Salmon and Veggies
- Garlic Butter Sautéed Mushrooms
- Baked Turkey Meatballs
Did you like this Cauliflower Mashed “Potatoes” recipe? You may also like these other Cauliflower recipes:
- How to Make Cauliflower Rice
- Trader Joe’s Cauliflower Gnocchi Bake
- Mini Cauliflower Crusted Grilled Cheese with Spinach
Cauliflower Mashed Potatoes
Cauliflower Mashed "Potatoes" are a healthier take on traditional mashed potatoes. Super easy and simple to make. Tasty, creamy and a great low-carb option for a side dish.
Ingredients
- 1 large cauliflower head (about 2 cups cauliflower florets)
- 3 tbsp unsalted butter
- 1 tsp garlic powder
- 1 tsp pink sea salt
Instructions
-
Rinse cauliflower and dry thoroughly. Remove cauliflower florets from stem. Place florets in steamer and steam cauliflower for 12 minutes.
-
Place steamed cauliflower in food processor and pulse until it starts to become creamy. Add butter, salt, and garlic powder and continue to pulse until creamy texture is obtained.
-
Serve and garnish with fresh parsley if you wish. Add any other toppings you wish like cheese or bacon.
Recipe Notes
Tips for making Cauliflower Mashed “Potatoes”:
- Use a steamer basket to steam cauliflower- You can also use a steamer or Instant Pot with steaming option.
- No unsalted butter?- You can use regular butter. Just hold off on adding the salt to the cauliflower and adding at the end. Taste cauliflower and add salt if desired to taste.
- Use different colored cauliflowers- Cauliflowers come in different colors not just white. There are purple, green and orange cauliflowers. Use these other colored cauliflowers if you find them to make pretty mashed “potatoes”.
- Pulse cauliflower alone before adding the rest of the ingredients- Get the cauliflower blended down a bit. This will help the rest of the ingredients to blend into the cauliflower easier and more thoroughly.
*Number of total servings in estimated. Actual number of servings may vary depending on your own personal preference in portion sizes.
**Nutritional values shown are general guidelines for 1 serving using the ingredients listed above. These numbers do not reflect and may vary depending on substitutions, additions and/or different brands and/or other ingredients that may be used.
**Disclaimer: This post may contain affiliate links and sponsored content. All the opinions are my own and I only recommend products I use in my own home with my own family.
