Creamy Cauliflower Mash

cauliflower mash

There are plenty of ways to make this recipe – believe it or not, it took me quite a few tries to master this one!

Why try mashed cauliflower?

Mashed cauliflower is great for those who love mashed potatoes but need to reduce the glycemic index, total carbohydrates, or starch content of their meals for one reason or another.  It’s also a great way to convince picky kids to eat more veggies.

Cruciferous veggie benefits

Cauliflower is a member of the “cruciferous” vegetable family and offers lots of health benefits! 

Cruciferous veggies such as cauliflower, broccoli, brussel sprouts, cabbage, kale, and bok choy all contain a unique type phytochemicals called “isothiocyanates” which have been shown to neutralize (get rid of) certain types of carcinogens (cancer-causing substances) in various studies (1, 2).

Nutritional value of cauliflower

Nutritionally speaking, cauliflower mash goes a long way: one full cup of cooked cauliflower has only 5 grams of carbohydrates and 29 calories while providing us with 2.5 grams of fiber, 75% of our daily vitamin C requirements, and 20% daily value of vitamin K (3). 

Cauliflower also gives us a generous dose of folate, pantothenic acid and vitamin B6. Not bad!

Cauliflower contraindications

Don’t make this recipe if you’re on Coumadin or Warfarin (blood thinning medication)

  • Cauliflower is known to be high in vitamin K, which could alter your blood clotting patterns and medication dosing requirements.

Cauliflower is a high FODMAP food   

Cauliflower is high in a specific type of fiber which can contribute to gas and bloating, especially in people with irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO).

However: in my experience, doctors and even dietitians now over-prescribe the FODMAP diet for people with digestive issues when they are at a loss of what else to do. 

The low-FODMAP diet is not for everyone!

The low FODMAP diet is a very restrictive diet and more often than not, people with digestive issues can still tolerate a good amount of the foods that are “not allowed” on this diet.  

If you were prescribed a low FODMAP diet for IBS and are struggling to follow it, or find it is too restrictive/not helping, take it upon yourself to consult other health professionals (including me!)

Otherwise, I hope you enjoy this recipe and let me know how it goes! 🙂

Creamy Cauliflower Mash
A delicious, low-glycemic way to enjoy all the things you love about mashed potatoes!
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  1. 1 head of fresh cauliflower, chopped into florets
  2. 1 baked potato (optional) - for more texture
  3. 3-4 cups broth/stock of your choice, for boiling cauliflower (it gives more flavor compared to using water)
  4. 1 large onion, chopped
  5. 2-3 tablespoons good quality butter, ghee, or Earth Balance margarine
  6. 1 teaspoon minced garlic
  7. 1 teaspoon Celtic sea salt or Real Salt (unrefined, mineral-dense alternatives to “regular” sea salt)
  8. Optional: Chives, fresh – for garnish
  1. Bring broth to a boil, then add cauliflower and cook until fork tender. Make sure not to over-cook the cauliflower or it will become too mushy. Tip: Save the broth afterwards to use for a soup - it will have collected lots of water-soluble nutrients from the cauliflower.
  2. While cauliflower is cooking, sauté the chopped onion and garlic on low-medium heat in 1 tablespoon of fat of your choice (butter/ghee/coconut oil).
  3. Using a colander or strainer, drain the cauliflower into a separate bowl. Drain a second time before transferring to a food processor. Trust me, you don’t want any extra liquid sneaking into the final product or the consistency will be too mushy! If you're using a potato, add that to the food processor next.
  4. Transfer the onion, garlic, and butter/oil into the food processor, and add remaining ingredients.
  5. Blend everything until mixture has become creamy in consistency.
  6. Optional: garnish with some fresh chopped chives. Recipe is best when served still hot. Enjoy!
Diabetic Exchange
  1. 1 cup = 2 veggies, 1 ½ fats
Jenna Volpe, RDN, LD - Whole-istic Living


  1.  Tang, L. (2010, April). Cruciferous vegetable intake is inversely associated with lung cancer risk among smokers: A case-control study. Retrieved July 21, 2016, from
  2. Higdon, J. (2005). Isothiocyanates. Retrieved July 21, 2016, from 
  3.  Cauliflower. (2016). Retrieved July 21, 2016, from 


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