Cauliflower Mashed Potatoes

Say hi to my newest obsession. If you love mashed potatoes but don’t want all the carbs, you’ve got to try this Cauliflower Mashed Potatoes recipe. They’re creamy, buttery, and make the perfect side dish. Plus, who doesn’t love eating veggies without feeling like they’re actually eating vegetables?

cauliflower mashed potatoes

Cauliflower is so versatile and can be used so many different ways. You can add it to your smoothie recipes, make cauliflower rice and enjoy it as a side, and one of my favorites: use it as a crust and make (or buy!) cauliflower crust pizza.

You can skip to the Cauliflower Mashed Potatoes recipe or read more about all the benefits of cauliflower below.

Health Benefits of Cauliflower

Cauliflower has many health benefits and contains a lot of nutrients. And with so many ways to enjoy cauliflower, it’s very easy to add into your diet. Cauliflower doesn’t have a lot of calories but it’s packed with almost every vitamin your body needs.

Maybe cauliflower should be labeled the new superfood?!

High in fiber

Benefit: improved digestion and weight loss

Cauliflower is high in fiber which helps your digestion and also helps keep you feeling fuller longer. We need fiber (and lots of it) because it feeds the good bacteria in our gut. The good bacteria then promotes digestive health and reduces inflammation.

Another way to reduce inflammation is by taking a probiotic, which I highly recommend, you can read all about the benefits of probiotics and which one to take here.

Consuming fiber also keeps you regular and free from constipation which let’s be honest, nobody wants.

Another fun fact about fiber is that it helps you maintain a healthier weight. And since it helps stay satiated longer, cauliflower can even lead to weight loss due to a lower caloric intake

Good source of antioxidants

Benefit: a stronger immune system

Cauliflower is a great source of antioxidants. Antioxidants help fight off free radicals and even help with inflammation in our body. Antioxidants are also known to fight off illnesses and help prevent cancer.

Supports healthy weight loss

Benefit: healthy weight loss rather than dieting

Cauliflower is a great vegetable to eat if you are wanting to lose weight or maintain weight. Because it is low in calories you can consume a lot of it. Plus, it’s packed with fiber and as we previously talked discussed, fiber slows digestion and keeps you fuller longer so you tend to eat fewer calories.

Low carb alternative

Benefit: healthy weight management

This has easily become my favorite low carb alternative because I honestly don’t feel like I’m missing out on carbs. It’s so versatile and if you’re trying to watch your carbohydrate intake this is the perfect way to do it.

But whether or not you’re worried about carbs, we could all stand to add more veggies into our diet. And with so many different ways to add cauliflower, it makes it pretty easy to do.

health benefits of cauliflower

Ways to use cauliflower

Here are some of my favorite ways to use cauliflower:

Cauliflower crust: I’m going to be completely honest and say that I have failed every time I’ve tried making a cauliflower crust. So I opt to buy mine at Trader Joe’s because it’s cheap and saves me time and money because I’m not tossing out my ruined homemade cauli crust!

Cauliflower rice: I cheat here too and buy frozen cauliflower rice. Do you see a pattern?! You can totally just grate cauliflower but if it’s already done for just seems like a no-brainer.

Swap our brown rice or quinoa and use cauliflower rice. I just add the cauli rice to a skillet and saute in a little oil or butter until soft. It’s a staple around here and so yummy.

Cauliflower mac n cheese: Steam some cauliflower, add some cheese and milk, and you’ve got yourself some mac n cheese. This recipe has me drooling and I think I need to make it asap!

Cauliflower mashed potatoes: I’ve got the easiest, foolproof recipe that I’m sharing with you below. This is the perfect side and easiest way to swap out a carb at Thanksgiving.

Cauliflower popcorn: I know, it sounds weird. But it’s actually really yummy. And a fun + healthy alternative to popcorn. Try this yummy cauliflower popcorn recipe here.

cauliflower mashed potatoes

Cauliflower Mashed Potatoes Recipe

If you haven’t tried them. You’re truly missing out. This recipe is so easy and makes the creamiest, most buttery cauliflower mashed potatoes ever. If you’re skeptical, believe me, they’re totally worth making. And honestly, probably easier than regular mashed potatoes because you don’t have to peel all the potatoes!

What you need for the recipe

What I love about making these cauliflower mashed potatoes is that you don’t need anything fancy. Just a few simple ingredients and kitchen tools you already have.

Fresh cauliflower

Filtered water

Grass-fed butter



Plus, a high powered blender or food processor.

How easy is that?

cauliflower's many health benefits

So if you want to impress your friends at your next dinner party or if you’re on a special diet or just simply watching your carbs – this is the perfect side dish to add to any meal. And a really good healthier alternative to mashed potatoes.

Cauliflower Mashed Potatoes Recipe


1 large head fresh cauliflower

Filtered water

3 tbsp grass fed butter

1 tsp salt

1-2 scallions, sliced


  1. Cut the stems off the cauliflower and roughly chop the cauliflower into small pieces. Remove as much of the stems as you can.

  2. Add cauliflower pieces into a medium pot and fill with filtered water until mostly covered.

  3. Bring cauliflower to a boil and then reduce heat and let cook stirring occasionally. Cook for about 10-15 minutes or until cauliflower is soft and cooked through. You can test the cauliflower by using a fork to see how tender it is.

  4. Drain the cauliflower and then transfer the cauliflower to a food processor or high-speed blender.

  5. Add butter and salt to cauliflower and then pulse a few times before turning the food processor on low. Continue to process until the cauliflower is well blended and smooth. You don’t want lumps in your cauliflower mashed potatoes.

  6. Add a little more salt to taste and top with scallion slices.

  7. Serve immediately and store the leftovers in an airtight container in the fridge.