Creamy Cauliflower Mash

Posted by Mike Miryala on

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You won’t miss mashed potatoes with this low-carb and plant-based creamy cauliflower mash. Cauliflower is the perfect creamy base with coconut oil, coconut milk, and salt for flavor. Plus, it’s a make-ahead recipe, make a big batch on the weekend and you’ll have an easy side on hand for the weeks to come.


Why Cauliflower?

If you are new to the low-carb diet, cauliflower might not be the first thing you think of for a mash. However, it is a very popular low-carb option to replace non-low-carb-friendly starches like rice and potatoes. It can even be used as a pizza crust!

Cauliflower doesn’t only replace starch, it is also packed with nutrients such as vitamin B, vitamin E, vitamin K, potassium, and calcium [1].


Tips for Perfect Cauliflower Every Time

  • When selecting a cauliflower, look for one that is uniformly creamy white with no gaps or holes and no blemishes. The top and sides should be firm. Any soft spots indicate that it has begun to spoil.
  • The easiest way to cut cauliflower is to cut it in half with a chef’s knife and then in half again. Once you have your cauliflower cut into quarters, it is easy to cut it into florets, by removing the central stem. If your florets are still too large, you can cut them in half or even in thirds.
  • Always wash your cauliflower after cutting and right before use. If you try to wash it before cutting, the water won’t be able to get into all the nooks and crannies and if you wash it too far in advance, your cauliflower can go bad.
  • Raw cauliflower can last up to two weeks in the fridge but only if you keep it dry! Keep it tightly wrapped in your crisper drawer to maximize the shelf life.


Creamy Cauliflower Mash: A Low-Carb and Plant-Based Delight

Creamy Cauliflower Mash is a brilliant example of how you can enjoy a classic comfort food while adhering to a low-carb and plant-based eating plan. Let's explore the numerous benefits of this delicious dish.

  • Low in Carbohydrates: Cauliflower is a low-carb alternative to potatoes, making it an excellent choice for individuals following a low-carb or ketogenic diet. It provides a similar creamy texture without the starchy carbohydrates.
  • Rich in Fiber: Cauliflower is a good source of dietary fiber, which supports digestive health and helps maintain regular bowel movements. A fiber-rich diet can also aid in weight management.
  • Plant-Based and Vegan-Friendly: This recipe is entirely plant-based, making it suitable for vegetarians and vegans. It's an excellent way to incorporate more plant-based foods into your diet.
  • Healthy Fats from Coconut: Coconut oil and coconut milk add healthy fats to the dish. These fats include medium-chain triglycerides (MCTs), which are known for their potential to boost energy levels and support weight management.
  • Nutrient-Dense: Cauliflower is a nutritional powerhouse, providing vitamins C and K, as well as several B vitamins and essential minerals like potassium and manganese. It's a valuable addition to any diet.
  • Creamy and Satisfying: Despite its low-carb and plant-based nature, this dish offers a creamy and satisfying texture. The addition of coconut milk enhances the creaminess, while the cauliflower provides a neutral base for flavor customization.
  • Versatile: Creamy Cauliflower Mash is incredibly versatile. You can season it to your liking, adding herbs, spices, or even nutritional yeast for a cheesy flavor. It's a canvas for culinary creativity.
  • Lower Glycemic Impact: Compared to mashed potatoes, which can cause rapid spikes in blood sugar levels, cauliflower mash has a lower glycemic impact. This can be particularly beneficial for individuals with diabetes or those aiming to stabilize their blood sugar.
  • Reduced Calories: Cauliflower mash typically contains fewer calories than mashed potatoes, which can help with calorie control and weight management.
  • Ideal Side Dish: This dish can serve as a healthy side to complement various main courses. It's especially versatile and pairs well with a wide range of proteins and vegetables.


Creamy Cauliflower Mash

Prep Time: 10 minutes
Cook Time: 10 minutes
Yield: 2 servings
Category: Side dish
Cuisine: American

Description: Save time with this go-to mash you can make ahead.


  • 1/2 head of cauliflower (approx. 220 g), broken into small florets
  • 2 Tablespoons (30 ml) of coconut oil
  • 1/4 cup (60 ml) of coconut milk (from a can shaken and at room temperature)
  • Salt, to taste


                1. Place the cauliflower florets into a large microwaveable bowl with 1/4 cup (60 ml) of water at the bottom. Microwave on high until they are softened (around 10-12 minutes). Check every 3 minutes to make sure there’s water in the bowl still. Alternatively, you can steam the cauliflower florets in a steamer.
                2. Blend the cauliflower with coconut oil, coconut milk, and salt until smooth.

                                                                      Nutrition: (Estimated and based on per-serving amounts.)

                                                                      • Calories: 204
                                                                      • Fat: 20 g
                                                                      • Total Carbs: 6 g
                                                                      • Fiber: 2 g
                                                                      • Sugar: 2 g
                                                                      • Net Carbs: 4 g
                                                                      • Protein: 3 g

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