Name: The Creamiest Whole30 Mashed Cauliflower {whole30 + paleo + gluten free + vegan option}
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Whole30
Ingredients: 1 large head of cauliflower, or 2 small heads – about 7 cups total when chopped (alternatively you can use two 1 pound bags of fresh cauliflower rice – I do not recommend using frozen!); 3 tablespoons ghee or olive oil; 3/4 teaspoon sea salt; 2 cloves garlic, chopped; 1/4 cup Nutpods, non dairy milk, broth or water (if you don’t have quite enough cauliflower as the recipe calls for, reduce the liquid by half, and add more if needed when blending); Salt and pepper to taste

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This recipe for the creamiest Whole30 Mashed Cauliflower is thick and creamy without any cheese or sour cream! A healthy side dish that is a perfect low carb swap for traditional mashed potatoes. With a slightly sweet and nutty flavor and absolutely luscious texture, this recipe is sure to be a hit. Whole30, paleo, gluten free, and with a vegan option.

Overhead shot of a large white bowl filled with swooping cauliflower mash, drizzled with bright yellow melted ghee, and sprinkled with cracked black pepper. On a light grey background, next to a slanted antique gold spoon.

When I think of delicious mashed cauliflower I think of super thick, creamy texture and a warm and nutty depth of flavor that is the definition of healthy comfort food. But it wasn’t until recently that I made cauliflower mash that embodied those delicious qualities.

I had made cauliflower mash a handful of times in the past but it always turned out too watery and without much flavor. Which always left us feeling disappointed and underwhelmed. Blahh.

Not the vibe I’m going for at dinnertime.

Because cauliflower can get overly tender and water logged when steaming or boiling, I figured I should try a different approach. So I did a bunch of research and continued testing, until I finally found the perfect combo of dairy free ingredients + the best method for swoon-worthy texture and flavor every time!

Why you’ll love the creamiest Whole30 mashed cauliflower

This Whole30 compliant cauliflower mash is:

Super creamy
Thick & luscious
Filling
Flavorful
Total comfort food
Low carb
Easy to make
Absolutely delicious!

45 degree angle shot of a large white bowl filled with swooping cauliflower mash, drizzled with bright yellow melted ghee, and sprinkled with cracked black pepper. On a light grey background, with a gold antique spoon dipped into the bowl on the side.

Ingredient notes for this creamy cauliflower mash

(If you’re already ready to get started, scroll all the way down to the bottom for the full recipe!)

Cauliflower – Either 1 large head of cauliflower finely chopped, or two 1 pound bags of fresh raw cauliflower rice. I do not recommend using frozen cauliflower rice – it will result if a mash that is quite watery and thin.
Ghee or olive oil – Ghee or olive oil are both great options – pick the one that works for you!
Garlic – Adding some chopped garlic to the cauliflower while it cooks adds a nice depth of flavor to the cauliflower mash, but it’s not necessary. Feel free to skip it if you’re low FODMAP or don’t have any on hand.
Non dairy milk or broth – Original Nutpod’s creamer is my top choice for liquid in this mashed cauliflower recipe, but you could also use another type of non dairy milk, broth, or even water.
Salt and pepper – To taste!

Ingredients for the creamiest Whole30 mashed cauliflower. A large white bowl in the center filled with chopped raw cauliflower, next to a small dish with chopped garlic and sea salt, a dish with 3 tablespoons of ghee, and a small ceramic pitcher with non dairy milk. On a light grey background.

How to make this Whole30 Mashed Cauliflower

The HOW of making this cauliflower mash recipe is the most important part. The ingredients are relatively simple, and it’s the technique that I share below that really makes this recipe stand out.

We’re talking thick, ultra creamy, luscious mashed cauliflower that is not at all watery or runny.

So how do you make mashed cauliflower that is less runny?

The trick is to add just enough liquid to the pot to cook the cauliflower, and not a drop more. This concentrates the flavor and ensures that it doesn’t get water logged.

Here’s the step-by-step instructions

Step 1: Prep the ingredients

Gather all of your ingredients.

Cut the cauliflower in half, and then make a V shaped cut to remove the woody core. Slice the cauliflower very thin and then pass your knife through those thin pieces a few more times to get super small pieces. If there are any tough woody stems discard those or set aside for another use.

Chop the garlic and measure out the ghee or olive oil, salt, and liquid.

Step 2: Sauté the cauliflower and garlic

In a large pot melt ghee over medium high heat and add cauliflower, chopped garlic, and sea salt. Sauté, stirring frequently, until cauliflower has started to soften and garlic is aromatic – about 5-6 minutes.

Step 3: Add the liquid and cover the pot

Pour in non dairy milk, broth, or water and reduce heat to medium low. Cover and cook for about 10-12 minutes – until cauliflower is fall apart tender.

Step 4: Purée or mash the cauliflower

Puree cooked cauliflower and garlic in the pot using an immersion blender until desired consistency is reached. You can also pulse the cauliflower in a food processor or blender, or use a potato masher to mash until smooth. If using a potato masher the mashed cauliflower will be a little more texturized + less smooth, but still delicious.

Step 5: Season and serve

Season to taste with salt and pepper and serve immediately!

Overhead shot of a cauliflower on a dark brown cauliflower. Cauliflower is cut in half, one half is set aside, the other has been sliced into thin slices.

Overhead shot of a cauliflower on a dark brown cauliflower. Cauliflower is cut in half, one half is set aside, the other has been chopped up into super small pieces.

Overhead shot of raw cauliflower inside large white ceramic dutch oven, on a light grey background.

Overhead shot of cooked cauliflower inside large white ceramic dutch oven, on a light grey background.

What does mashed cauliflower taste like?

Mashed cauliflower tastes slightly nutty and sweet – like an earthier more nuanced version of mashed potatoes.

How to make mashed cauliflower without a food processor

Can you mash cauliflower with a potato masher?

For this recipe my first choice to mash the cauliflower is an immersion blender. It keeps clean up simple as you only use the pot that you’ve already cooked the cauliflower in. If you don’t have a food processor or an immersion blender you can use a potato masher.

The cauliflower mash will be more textured and less smooth, but still equally delicious!

Are cauliflower mashed potatoes healthy?

Cauliflower mashed potatoes are an exceptionally healthy side dish. They are nutrient dense, rich in fiber, and low carb. The fiber content makes it beneficial for your GI health, cardiovascular health, and like other cruciferous vegetables it is rich in anti-inflammatory cancer fighting compounds.

What to serve with this Whole30 cauliflower mash

This cauliflower mash would be delicious served with anything that you would normally serve mashed potatoes with!

Think:

Super close up macro shot of a large white bowl filled with swooping cauliflower mash, drizzled with bright yellow melted ghee, and sprinkled with cracked black pepper.

How to store, re-heat, and freeze this easy Whole30 side dish

To store: This mashed cauliflower can be stored in a covered container in the refrigerator for up to one week.

To re-heat: To re-heat this cauliflower mash, simply heat gently on the stove, stirring frequently, until warm. Or re-heat in the microwave for a minute or two, stopping about halfway through to stir, until heated through.

To freeze: I have not personally tried to freeze this cauliflower mash, and so I can’t recommend it either way. If you decide to freeze it I would make sure it’s sealed it in an airtight container. Drop a comment below if you try it!

Love this recipe for the creamiest whole30 mashed cauliflower? Here’s some other easy Whole30 recipes to try!

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