Lunch - Recipes - Dinner

Cauliflower Mash

PT25M TIME: 25 mins LEVEL: easy CALORIES: 192 YIELD: 4 servings

If you are a fan of mashed potatoes we can promise that you will love this recipe. This cauliflower mash is pure heaven in a bowl. It is creamy and has a great flavor. This cauliflower would make the perfect side dish for any winter feast and would be a great addition to any Thanksgiving dinner.
Not only does mashed cauliflower taste better then mashed potatoes, it is also a lot healthier. One small head of cauliflower contains less then 70 calories. To make the equivalent amount of mashed potatoes, you would require 4 potatoes (equals approx. 520 calories).
The secret to mashed cauliflower is not a specific ingredient, but rather the way you cook it. You should never boil or steam cauliflower before mashing. First sauté chopped cauliflower in a pan. This brings out the rich roasted cauliflower flavor. After the cauliflower has become golden in color, almond milk is added to the pan and left to simmer for about 10 minutes. This is when all of the amazing creaminess develops. Once all of the liquid has evaporated you can transfer the mixture to a blender, or use a hand emulsifier to puree into smooth and creamy mash.
Tip: Use full fat cream instead of almond milk to make it extra creamy. But be careful of the calories!

TIME: 25 mins LEVEL: easy CALORIES: 192 YIELD: 4 servings


  • 8 Cups Finely-Chopped Cauliflower
  • 4 Tablespoons Butter or Coconut Oil
  • ½ Teaspoon Salt
  • 4 Cups Unsweetened Almond Milk
Nutrition Facts
Amount Per Serving
- Saturated Fat7.6g
Total Carbohydrate12.6g
- Dietary Fiber6g
- Total Sugars4.8g
Net Carbs6.6g
Vitamin D9mcg



Cut the cauliflower into chunks, place in a food processor and pulse for 10 seconds until the cauliflower is broken into small pieces. Alternatively, you can chop it by hand.


Place the butter or coconut oil into a large skillet on medium high heat. Once hot, add in the cauliflower and sprinkle with salt. Cook for 6 to 7 minutes until the cauliflower begins to turn golden in color.


Add in the almond milk and let the cauliflower cook for approximately 10 minutes until there is no liquid in the bottom of the pan. It should all be absorbed into the cauliflower.


Transfer the mixture to a food processor or blender and puree until completely smooth.


Serve warm.

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