Creamy Cauliflower Mash
Jenna Volpe, RDN, LD, CLT
This mashed cauliflower recipe is not just bursting with nutrition - it's worthy of including as part of your Thanksgiving celebration! It's a great option for people looking to eat more veggies, manage blood sugar, or support hormone balance.
Prep Time 30 minutes mins
Cook Time 1 hour hr
Total Time 1 hour hr 30 minutes mins
Knife and cutting board for chopping veggies
Medium stovetop pot for boiling cauliflower
Food processor or Vitamix for blending
Glass tupperware recommended for storage
- 1 head cauliflower (fresh and chopped; or can use 1 bag frozen cauliflower florets)
- 1 medium potato (washed and baked at 375 degrees F x 40 minutes)
- 4 cups broth or stock of choice (for boiling cauliflower - I use bone broth!)
- 1 large onion chopped
- 3 tbsp Kerry gold butter/ghee or vegan butter (Miyoko's Creamery or Earth Balance are great!)
- 1 tsp unrefined sea salt (Celtic or Redmond Real Salt are my go-to options)
- 1 tsp minced garlic (fresh or from jar)
- 1 handful chives, chopped - for garnish (optional)
Start by making sure your potato is baked, or start baking the potato at 375 degrees F for about 40 minutes. (I usually do this part in advance when I know I'll be making this recipe.)
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! (Pro-tip: Save the broth afterwards to use for a soup - it will have collected lots of water-soluble nutrients from the cauliflower.)
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).
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 including the potato in this recipe, add that to the food processor next.
Transfer the onion, garlic, and butter/oil into the food processor, and add remaining ingredients. Blend everything until mixture has become creamy in consistency.
Optional: garnish with some fresh chopped chives. Recipe is best when served still hot. Enjoy!
- 1/2 cup creamy cauliflower mash = 1 veggie + 1 fat
- 1 cup creamy cauliflower mash = 2 veggies + 1 carb + 1 1/2 fats
Keyword cauliflower mash, creamy cauliflower mash