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Mashed Cauliflower (Cauliflower Puree)

User Rating 4.5 Star Rating (24 Reviews)


Updated February 01, 2014

Roasted Mashed Cauliflower

Roasted Mashed Cauliflower

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Pureed or mashed cauliflower is a great substitute for mashed potatoes. Low in carbs and high in nutrients, the "cauli-taste" is very mild. Try it even if you think you won't like. Even my husband asks for it! You can flavor it up in any way you like Adding garlic is a great addition, or Parmesan cheese, or both!  How to Make Roasted Mashed Cauliflower


  • raw cauliflower - a medium head makes about a pound of florets
  • any combination of butter, milk, cream, or whatever you use when you make mashed potatoes - about 1/4 cup
  • salt and pepper
  • If you have low carb "instant mashed potatoes", add up to 1/4 cup for texture*
  • Options: minced garlic (a clove or two); garlic powder (1/2 to 1 teaspoon); cheese


*I like to use instant "potatoes" made for low-carb diets, such as Dixie Carb Counters Instant Mashers. Other people use a small amount of real potato or instant potatoes to improve the texture. But you don't need any of these things.

Break the cauliflower up into florets, or just chop. I like to cook it in the microwave in a container that I prepare and serve it in, but you can steam it. Cook it until it's tender -- a fork should easily pierce it.

The easiest thing to do is to add the rest of the ingredients to the container the cauliflower is cooked in, and then use a stick (hand) blender to put it all together. Or you can put it all in a regular blender or food processor.

Assuming 4 servings from a pound of cauliflower, each will have about 3 grams of usable carbohydrate plus three grams of fiber. The calories will depend on what else you add.
User Reviews

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 5 out of 5
Mashed Cauliflower, Guest eugeneconrad

This is a great recipe - my entire family likes it! The only addition I make is some grated, strong cheddar cheese - nothing else is needed. But I'm going to experiment some more - maybe adding red peppers, garlic, onion - who knows?

78 out of 81 people found this helpful.

See all 24 reviews

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