Healthy & Delicious Cauliflower Mash Recipe (2024)

recipes

Created On: July 11, 2013&nbsp|Updated: October 11, 2020| 26 Comments

This post may include affiliate links. This means if you shop through my link, I will earn a small commission, but it won’t cost you anything extra.

Jump to Recipe Print Recipe

Swap out your normal empty calories with this delicious and healthy Mashed Cauliflower recipe. This healthy side dish is perfect along side oven fried chicken or even your favorite crock pot roast you will forget you’re getting your veggies!

In my constant struggle to get more vegetables into our diet I discovered something WONDERFUL. Cauliflower Mash.

It’s like mashed potatoes but instead of all the empty carbs of the potatoes you get a generous dose of nutritional goodness from the cauliflower.

Did you know cauliflower is a super healthy food? What’s better is that it’s super yummy. My husband gobbled his up without even blinking an eye. And let me tell you, that man is PICKY. If it’s the hint of a healthy swap he’s not a fan.

Jump to Recipe

Cauliflower Mashed Potatoes Recipe

This recipe is really easy and makes for a wonderful dish to go along side your favorite protein like BBQ Ribs or even Chicken Fricasse .

Or put use it instead of classic mashed potatoes as topping for shepherd’s pie!

Ingredients for Making Cauliflower Mash

I usually use a large head of cauliflower since it’s the least expensive option normally but feel free to use precut or even frozen cauliflower florets.

1 Large Head of Cauliflower steamed
1/2 C non-fat greek yogurt (or sour cream)
1-2 C Warm Milk
2 TBS Butter
Salt and Pepper to taste

How to Make Mashed Cauliflower

Steam your cauliflower this can be done on the stove in the microwave or even with your instant pot.
Next throw the cauliflower and the rest of your ingredients into a blender or food processor.I just use my trusty Ninja blender and it works like a charm.
Start by adding 1 C of warm milk and then add more to get the desired consistency.
Season with salt and pepper to taste.
Top with butter if you want!

Super easy right? And I’m not kidding when I say it’s absolutely delicious.

Maybe blasphemous but I may actually prefer it to regular mashed potatoes.

HEALTHY & DELICIOUS CAULIFLOWER MASH RECIPE

Course Side Dish

The Best Cauliflower Mash recipe ever. Trade the empty calories of mashed potatoes for the delicious and healthy flavor of mashed cauliflower.

Ingredients

1 Large Head of Cauliflower steamed
1/2 C non-fat greek yogurt or sour cream
1-2 C Warm Milk
2 TBS Butter
Salt and Pepper to taste

Instructions

Steam your cauliflower
throw in the rest of your ingredients into a blender or food processor. I just use my trusty Ninja blender and it works like a charm.
Start by adding 1 C of warm milk and then add more to get the desired consistency.
Season with salt and pepper to taste.

Love this recipe?Follow @RaeGunRamblings or tag #RaeGunRamblings!

Oh yum!

Want more great recipes and projects?

If you want something crazy easy my Lasagna Soup recipe for the crockpotis a family fav!

Do you know how to carve achicken or turkey properly? Whether it’s a costco rotisserie chicken or Thanksgiving dinner this post can help you make speedy and beautiful work of the carving process.

How to make a fabric face mask from an old t-shirt.

Super easy and delicious cornbread recipe (this stuff is so good)!

One of my very favorite ways to get more veggies! Broccoli slaw, it goes with everything!

Great tips that people seem to forget to tell first time parents!

Related Projects

Recipe: Artisan Bread In 5 Minutes Pizza

Recipe: Quick and Yummy Shaved Brussels Sprouts with Bacon

20+ Go To Meals + Recipes and Block Party

Reader Interactions

Comments

Briton says
July 12, 2013 at 9:41 am

Looks delicious, Marissa! We’re big fans of mashed potatoes around here, I’ll have to see if the kids/husband will go for this!
Reply
Jessica @ Pretty Providence says
July 12, 2013 at 10:04 am

These look amazing Marrissa! I totally just pinned them, to make asap!
Reply
Jesseca says
July 12, 2013 at 10:11 am

oh yum!! I need to try this tonight. I didn’t realize it was that easy!
Reply
Yvonne says
July 12, 2013 at 5:57 pm

Ok seriously! These look DIVINE!!!! I’m hooked on my riced cauliflower recipe – but I’m trying this next! Thanks for sharing!
Reply
emily says
July 14, 2013 at 8:48 pm

Love cauliflower mash! You should try the cauliflower faux-fredo. It’s insanely good.
Reply
Lori says
August 16, 2013 at 7:55 pm

We had these tonight and they were insanely good! And so easy in the blender! Thanks for sharing!!
Reply
- marissa says
  August 17, 2013 at 2:31 pm
  
  awesome that makes me so happy to hear. I was surprised hat how much I really liked it too
  Reply
Erin says
January 13, 2014 at 11:18 am

Genius! Definitely making this to help with my new years resolution of eating more vegetables ;)
Reply
- marissa says
  January 13, 2014 at 11:24 am
  
  I hope you like it, it’s definitely one of my favorite healthier swaps!
  Reply
  - Erin says
    January 13, 2014 at 11:27 am
    
    it looks amazing! Definitely going to make it this week :)
    Reply
Gina says
February 27, 2014 at 6:08 pm

The taste was great, however 1-2 Cups of milk was way too much. It was really good soup though!
Reply
- marissa says
  February 27, 2014 at 7:05 pm
  
  Glad you liked it. I wonder if your cauliflower was just way smaller than mine since I had to use about 1.5 cups to get it even blendable. But it’s definitely an ingredient you can always add more to so super easy just to start with a little then add as needed.
  Reply
Olga says
July 26, 2014 at 4:43 pm

If you like spicy, add sriracha sauce and white pepper… you can also add a little fresh parm.
Reply
Tiffany says
October 29, 2014 at 6:31 pm

How do these stand up to reheating?
Reply
Tiffany says
October 29, 2014 at 6:32 pm

Do these reheat ok?
Reply
- marissa says
  October 29, 2014 at 9:44 pm
  
  I haven’t tried yet. But I do have some in the freezer I should eat I’ll try and remember to come back and report but I’d expect just the fridge to the microwave to be similar to mashed potatoes
  Reply
Karen says
January 17, 2015 at 4:11 pm

I am in the process of making these and ended up with soup after the first blending. Cooking up more cauliflower now. Smells really good and I’m sure it’ll be great after I add more cauliflower.
Reply
- marissa says
  January 21, 2015 at 2:13 pm
  
  I hope you liked it!
  Reply
Naomi Gibson-Manning says
April 16, 2015 at 7:16 pm

I got the most surprising surprise. My grandson who is austic started tasting this and he said hummm good. This is a good start as he is a very picky eater due to his sensory issues. All I can say is thank you….thank you.
Reply
- marissa says
  April 18, 2015 at 12:12 am
  
  Oh thanks so much for letting me know. That totally made my day!!!
  Reply
Stacy says
June 3, 2015 at 5:31 pm

AMAZING!!!!!!!! That is all… Thank you
Reply
- marissa says
  June 7, 2015 at 11:18 pm
  
  I’m glad you liked it!
  Reply
Rita Dominguez says
September 2, 2015 at 1:03 pm

Can you tell me what a serving size is?
Reply
- marissa says
  September 11, 2015 at 9:18 pm
  
  I would be about the same as with mashed potatoes it depends on what you’re eating with it.
  Reply
Samantha Ehlers says
March 12, 2017 at 7:57 pm

Hi, do you know the nutritional value for this recipe?
Reply
- marissa says
  October 30, 2017 at 11:27 pm
  
  you could just plug it into a site like my fitness pal
  Reply