Healthy Cauliflower Mashed Potatoes

Cauliflower mashed potatoes in a blue bowl

Cauliflower mashed potatoes are a creamy, delicious, and healthy alternative to traditional mashed potatoes

Mashed cauliflower doesn’t taste exactly like mashed potatoes, but it’s amazing and has the same silky texture.

The recipe is super easy, you only need 5 ingredients, an immersion blender and 15 minutes. Simply boil the cauliflower and garlic until soft, drain, add the remaining ingredients and blend with a hand blender or food processor until fluffy and smooth. If you have time, you could roast the cauliflower and garlic instead of boiling them for extra flavor.

After draining the cauliflower, return it back to the hot pan and let it stand for 2 to 3 minutes with the lid on. The cauliflower needs to be fairly dry otherwise you’ll end up with runny “mashed potatoes”.

I garnished the mashed cauliflower with thyme, homemade flavored salt, freshly ground pepper and a drizzle of extra virgin olive oil. Feel free to add your own twist to it: spices, cream cheese, sour cream, parmesan, spinach, chives, parsley….The options are endless!

Cauliflower mashed potatoes can be made up to 3 days in advance and kept in the refrigerator.

These low calorie, low carbs cauliflower mashed potatoes will quickly become your favorite side dish!

If you try this recipe let me know what you think! Leave a comment and don’t forget to take a picture and share it on my Facebook page or tag it #aseasyasapplepie on Instagram!


Cauliflower mashed potatoes in a blue bowl
5 from 13 votes
Healthy Cauliflower Mashed Potatoes
Prep Time:
10 mins
Cook Time:
10 mins
Total Time:
20 mins
Author: As Easy As Apple Pie
Course: Side Dish

Healthy Cauliflower Mashed Potatoes - A creamy, delicious, gluten free, low carb, paleo and vegan alternative to mashed potatoes.

  • 1 medium head cauliflower (3 lbs / 1.3 Kg) trimmed and cut into florets
  • 3 cloves garlic
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • For garnish: chopped fresh thyme, extra virgin olive oil, homemade flavored salt, freshly ground black pepper
  1. Bring a large pot of salted water to a boil, add the cauliflower and garlic and cook for about 10 minutes or until the cauliflower is fork tender. Drain, return it back to the hot pan and let it stand for 2 to 3 minutes with the lid on.
  2. Transfer the cauliflower and garlic to a food processor, add the olive oil, salt and pepper and purée until smooth. (You can also use a potato masher or hand blender).
  3. Adjust the salt and pepper to taste.
  4. Garnish with chopped fresh thyme, salt, pepper, and a drizzle of olive oil.
  5. Serve immediately.
  6. Enjoy!
  7. *You can store the cauliflower mashed potatoes in the refrigerator for up to 3 days.

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Calories: 96, Fat: 3.8g, Saturated Fat: 0.5g, Sodium: 366mg, Carbohydrates: 14g, Fiber: 6.3g, Sugar: 6g, Protein: 5.1g

Did you make this recipe?

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Cauliflower mashed potatoes in a blue bowl garnished with fresh thyme

40 comments on “Healthy Cauliflower Mashed Potatoes”

  1. I keep wondering what else I can do with cauliflower so I am pleased to come across this recipe.

  2. Is there a way to make this the night before and reheat the day of thanksgiving without it losing flavor or texture?

  3. Hi There, can I use this for meal prep and freeze the mash? Will it reheat and be just as smooth?

    I made the mash and it is delish!!!!! So easy.

    • Hi Mina! I’ve never tried freezing it. I think it will get watery when it’s defrosted… Let me know if you try. I am glad you loved it πŸ™‚

  4. YUM!! I was skeptical but tastes like a lighter version of mashed potatoes!

  5. So easy and very tasty! I stumbled across your recipe searching in google. Thank you, I will check out yiur other recipes!

  6. So I am wondering if I can just wash and freeze the uncooked cauliflower florets while in season and then just cook it into mashed during the year?

  7. Elena, I have never used cauliflower except in salads. I did try mashed potatoes at a restaurant that were made out of cauliflower and they were wonderful. I am thinking of several recipes while company is here next week. One is Shepard’s Pie. It calls for topping with mashed potatoes and baking. Will the cauliflower/mashed potatoes bake OK? Thank you

    • Hi Teresa! I love the idea of using cauliflower mashed potatoes with Shepherd’s Pie! Let me know how it goes πŸ™‚

    • Dear Teresa
      Do you happen to recall how your meal turned out? I.e. the mashed cauliflower topping for your cottage pie? I tried using mashed sweet potato and although it was tasty, I have decided that I prefer an unsweetened cottage pie dish. So now I want to try this cauliflower mash.

  8. Just curious about rinsing it after boiling…why? It is consistency/texture related? if so Does it matter if it’s with cold or hot water ?

  9. These look so much like the real thing, I could totally go for these!

  10. Wow, I just made it and it was awesome. No add ins needed. Thanks.

  11. I just tried this recipe and it turned out beautifully. Absolutely love it…. thanks so much!

  12. To be honest, this was great.

  13. I just bought some cauliflower that is already minced at Costco in their veggie dept…how would you recommend cooking before blending

  14. This was a great recipe and really easy to make. My family loved it! Thanks!

  15. If i were to roast the cauliflower and garlic in the oven do you have a recommended time and temperature? If not i will do it next Saturday for Easter and let you know the results

  16. Can this same recipe be used if I exclude the garlic cloves?

  17. I love this simple recipe, especially being on a low carb diet. I did double the garlic for health benefits and taste. But it went perfect with our steak and tasted better than the fattening mashers we used to do. Thank you!

  18. I loved this recipe. Very easy and wonderful flavor. Will definitely be adding this to my recipe book.

  19. Loved this!

  20. I love mashed cauliflower and the fact that this vegetable is so versatile.

  21. I followed your suggestion and roasted the cauliflower and garlic, and I’m sooo glad I did! I topped a shepherd’s pie with the cauliflower mash. It was delicious!

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