Tasty Cauliflower Mash

Hey there strong people!

Coming at you with a super simple side dish recipe…cauliflower mash! This is a nutrient filled and lower-carb alternative to mashed potatoes. Cauliflower seems to be the god/goddess of the veggie world because it can be made into almost anything. Pizza? Rice? Sand-which thins? Cauliflower has your back!

You can spark up the flavor by adding fresh herbs like rosemary.

This side dish goes well with anything you would traditionally serve mashed potatoes with. Fish, steak, chicken, or even your next thanksgiving dinner! Cauliflower is a vegetable that has quite a bit of water which means you wont need a lot of liquid. Besides, I like any kind of mash on the thicker side.


Cauliflower Mash

Print Recipe
Serves: 4 Cooking Time: 30


  • 1 Large Head of Cauliflower
  • 1/4 cup Dairy-free milk-I used macadamia nut milk
  • 1-2 TBSP of Ghee or Butter (tolerate dairy)
  • 1 tsp garlic powder
  • 1 tsp sea salt (more if needed)
  • 1/2 tsp ground pepper
  • Optional: fresh herbs (rosemary, thyme, or parsley)



Place the entire head of cauliflower with 1 cup of water in the instant pot. *see notes for other cooking methods*


Cook on manual/high pressure for 10 minutes.


Wait for it to release pressure or quick release pressure.


Transfer the cooked cauliflower to a separate large dish.


Add the reminder of the ingredients and use a potato smasher to mash until desired texture. I like it thicker. Careful not to over blend since it will become purée (which is equally as yummy).


Garnish with fresh herbs if desired.


You can also steam the cauliflower on the stovetop or roast it in the overn until tender. My guess is about 30 minutes at 350.

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