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cauliflower mash

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
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings 4 people


  • 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!


Diabetic exchange: 
  • 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
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