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Easy & Creamy Mashed Cauliflower

by Laura Duffy
If you’re looking for a super easy recipe for low carb cauliflower mash, you’ve found it. This Mashed Cauliflower only takes 15 minutes to prepare, and it’s so creamy and delicious! Thanks to clean ingredients, it’s Paleo, vegan, low-carb, keto and Whole30 friendly, too.
If you're looking for a super easy recipe for low carb cauliflower mash, you've found it. This Mashed Cauliflower only takes 15 minutes to prepare, and it's so creamy and delicious! Thanks to clean ingredients, it's Paleo, vegan, low-carb, keto and Whole30 friendly, too.

With the push for more vegetables and less carbs and calories, mashed cauliflower has appeared as a healthier alternative to mashed potatoes. Cauliflower is a great source of vitamin C, vitamin K, folate, B6, potassium, fiber, and antioxidants unique to brassica vegetables, making it a more nutrient dense choice than potatoes (see this article for more info). The tough part is that when mashed cauliflower is good, it rocks. But when it’s bad, well, you get the point. So here I am, hoping to knock your socks off with this super easy and creamy mashed cauliflower recipe!

This recipe was inspired by Sonia over at The Healthy Foodie. Her recipe for cauliflower mash included mayo, which turns out to be magical in cauliflower mash. I like my mashed potatoes and cauliflower super creamy, so I didn’t find it necessary to spend the extra time, effort and dirty dishes squeezing the water out of the steamed cauliflower. I simply steamed it and put it in the blender with salt and butter (or a non-dairy butter alternative to keep it vegan), then when the butter melted, I added the mayo and blended until smooth. It resulted in a super creamy and delicious cauliflower mash that is low-carb, keto diet-friendly, and can be made Whole30-friendly, Paleo or vegan, depending on the butter and mayo you choose. And it includes at least one full serving of vegetables!

If you're looking for a super easy recipe for low carb cauliflower mash, you've found it. This Mashed Cauliflower only takes 15 minutes to prepare, and it's so creamy and delicious! Thanks to clean ingredients, it's Paleo, vegan, low-carb, keto and Whole30 friendly, too.

Tips, Tools & Ingredients

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It is true that the mayo in this recipe is magical, but I must caveat that statement by saying that it has to be really good mayo. Like the kind you could eat out of the container with a spoon. Mayo that good. No Miracle Whip here, folks!

I’m enough of a mayo connoisseur that I have tried many different brands of mayo, and after trying all of those, I have a few recommendations. I’ve labeled them by diet type for easier navigation.

  • Whole30: to make low carb mashed cauliflower that is Whole30-friendly, choose Primal Kitchen Mayonnaise. It’s the only one I’ve found that is both made with avocado oil and doesn’t include sugar. The best price I’ve found is at VitaCost, but it can also be found at most health food stores, such as Natural Grocers and Whole Foods.
  • Paleo: If you want Paleo cauliflower mash, either Primal Kitchen Mayo or Chosen Foods Mayo will do. Chosen Foods Mayo is also available at VitaCost, Natural Grocers and Whole Foods, but the best price I’ve found is at Costco! Amazon often offers these options, too. You can see Paleo mayo options on Amazon below.
  • Vegan: there are a couple of different mayo options to keep this easy cauliflower mash vegan. Veganaise is probably the most well known vegan mayo, but don’t overlook Just Mayo , which is not just vegan, it’s also non-GMO, which guarantees that the canola oil used to make it is not genetically modified. Both vegan mayo options are found in the refrigerated section of your local Natural Grocers or Whole Foods.

You could use a medium head of fresh cauliflower to make this recipe, but I think it’s so much less work (and less mess) to use frozen cauliflower! I buy frozen cauliflower at Costco. They sell a 4 lb bag of frozen organic cauliflower florets for about $7! The best thing about the Costco frozen cauliflower is that it comes in individually wrapped, 1-lb bags that are microwave safe. I prefer to steam the cauliflower on the stove, but this at least gives you the option to cook it in the microwave, if that’s what you prefer. Just follow the directions on the bag for cooking it in the microwave, and when it’s done, cut a small (1-inch) slit in the bottom of the bag and squeeze the excess water out. Then put it in your blender and continue following the directions below.

It should come as no surprise that I use the blender portion of my Ninja Master Prep to make this cauliflower mash. Yes, I love my Ninja! All it takes is about 2 minutes of blending to make a super smooth and creamy cauliflower mash. All with a gadget that costs about $35 for a blender and food processor. Check it out below!

Easy & Creamy Low Carb Cauliflower Mash

I hope you find this recipe easy and affordable, now that you know my tricks. On with the recipe!

If you're looking for a super easy recipe for low carb cauliflower mash, you've found it. This Mashed Cauliflower only takes 15 minutes to prepare, and it's so creamy and delicious! Thanks to clean ingredients, it's Paleo, vegan, low-carb, keto and Whole30 friendly, too.

This Mashed Cauliflower is so creamy and has great flavor! The recipe is super easy and the end result is Paleo, vegan, low-carb, keto and Whole30 friendly.Click To Tweet
If you're looking for a super easy recipe for low carb cauliflower mash, you've found it. This Mashed Cauliflower only takes 15 minutes to prepare, and it's so creamy and delicious! Thanks to clean ingredients, it's Paleo, vegan, low-carb, keto and Whole30 friendly, too.
5 from 1 vote
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Easy & Creamy Mashed Cauliflower

If you're looking for a super easy recipe for low carb cauliflower mash, you've found it. This Mashed Cauliflower only takes 15 minutes to prepare, and it's so creamy and delicious! Thanks to clean ingredients, it's Paleo, vegan, low-carb, keto and Whole30 friendly, too.
Course Side Dish
Cuisine American
Prep Time 7 minutes
Cook Time 8 minutes
Total Time 15 minutes
Servings 4 people
Calories 126 kcal
Author Laura Duffy

Ingredients

  • 1 lb frozen cauliflower florets or 1 medium head cauliflower, chopped (about 4 cups)
  • 2 Tbsp butter (or non-dairy butter alternative for vegan or Paleo/Whole30 version)
  • 2 Tbsp mayo (see Tips, Tools & Ingredients for more info)
  • 1/4 tsp salt

Instructions

  1. Steam cauliflower for 8 minutes, either in a steaming basket over boiling water on the stove, or in its bag in the microwave (cut a hole in the bottom and drain excess water after cooking if using this method). Place steamed cauliflower in blender with butter and salt. Let sit for a few minutes while the butter melts and softens.

  2. Add the mayo and blend until smooth, about 1-2 minutes.

Nutrition Facts
Easy & Creamy Mashed Cauliflower
Amount Per Serving
Calories 126 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 4g25%
Cholesterol 18mg6%
Sodium 273mg12%
Potassium 339mg10%
Carbohydrates 5g2%
Fiber 2g8%
Sugar 2g2%
Protein 2g4%
Vitamin A 175IU4%
Vitamin C 54.7mg66%
Calcium 25mg3%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.

 

What do you think of this mashed cauliflower? Share your thoughts in the comments below!

Disclosure: this post includes affiliate links for convenience. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

If you\'re looking for a super easy recipe for low carb cauliflower mash, you\'ve found it. This Mashed Cauliflower only takes 15 minutes to prepare, and it\'s so creamy and delicious! Thanks to clean ingredients, it\'s Paleo, vegan, low-carb, keto and Whole30 friendly, too.

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3 comments

Kari - Get Inspired Everyday! November 19, 2018 - 3:04 pm

5 stars
Your cauliflower mash does look incredibly creamy, I can’t wait to give this a try!

Reply
Shelby @Fitasamamabear November 19, 2018 - 8:15 pm

5 stars
So simple and so yummy!

Reply
Megan Stevens November 23, 2018 - 9:28 pm

5 stars
This looks perfect! Pinning to make!

Reply

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