The Best Mashed Cauliflower

This mashed cauliflower gives you a low carb, low calorie, high nutrient and high protein alternative to garlic mashed potatoes with the same smooth consistency everyone will love.

mashed cauliflower

For the Love of Cauliflower

Cauliflower really has just made a huge comeback.  From something we were scared to eat as children, to the Renaissance Man of cuisine.  We have cauliflower pizza crusts, cauliflower “wings”, cauliflower gnocchi, even cauliflower alfredo sauce.  And today we are talking about one of my favorite ways to use this veggie – mashed cauliflower “potatoes.”

This dish is so perfect for any dinner side dish, but I always particularly love bringing it to my family’s Thanksgiving dinner.  Everyone is shocked when they find out this is made from cauliflower and is ten times healthier than their beloved mashed potatoes.  Not to say I don’t love mashed potatoes, because I definitely do.  But I like to have a little bit of both and I just love seeing the looks on peoples’ faces when they realize healthy can be tasty too 🙂

Of course this is not 100% identical to mashed potatoes, I don’t want to steer you wrong there.  If you put the two side by side you will see they are different.  But it really does make just the best alternative and creates a crazy similar texture and taste!

If you want more Thanksgiving ideas be sure to check out my healthy stuffing, my apple pie crisp, and my sweet potato souffle.

mashed cauliflower

Let’s Make Mashed Cauliflower!

If you don’t want to buy whole heads of cauliflower you can swap for two bags of florets that can be steamed in the microwave.  I’d cook for at least 4 minutes (the high end of the instructions) so that they are soft enough, and then you can just add some water.

You can also add milk (or dairy free milk) instead of water.  While it does add another required ingredient, I think it makes it even creamier!

To get a great flavor, add your favorite spices.  I love cayenne pepper and garlic, so that is what you will see in my recipe, but feel free to play around if there is another herb your family loves.  

Lastly, don’t feel guilty including your favorite potato toppings.  If you love cheese and bacon bits on mashed potatoes, go ahead and add some.  Your dish will still be much healthier than the buttery potato alternative, and the key to remember is just not to go overboard, enjoy everything in moderation, and enjoy every bite you take!

In addition to the listed ingredients, you will need:

  • a large microwave safe bowl
  • a large microwave safe plate
  • food processor

Let me know what your family thinks!

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mashed cauliflower

The Best Mashed Cauliflower

  • Author: Megan
  • Total Time: 13 minutes
  • Yield: 4+ servings 1x


Gluten Free, Refined Sugar Free, Vegan Option

This mashed cauliflower gives you a low carb, low calorie, high nutrient and high protein alternative to garlic mashed potatoes with the same smooth consistency everyone will love.


  • 2 small cauliflower heads
  • 3 tbsp water
  • 1/2 tbsp garlic
  • 1 tsp garlic powder
  • 1 tsp oregano
  • 1/2 tsp black pepper
  • 1/4 tsp salt
  • 1/41/2 cup plain greek yogurt


  1. Break the cauliflower heads into florets, put in a microwave safe bowl, add about 3 tbsp of water (just enough to cover bottom), and top with a microwave safe plate – cook for 6-8 minutes until florets are tender.
  2. Move the cauliflower florets to a food processor, along with 2 tbsp of reserved cooking water.  Add remaining ingredients (starting with 1/4 cup of greek yogurt) and blend on high.
  3. Blend until it is your desired level of creaminess.  If you need to, add more greek yogurt in 1 tbsp increments until satisfied.


Microwave times will vary depending on if you cook it all at once.  You can start on the shorter end, but I do recommend cooking until the cauliflower is fairly soft. This will allow your mash to get creamier versus almost more “rice-like” if the cauliflower is too hard to blend down.

Vegan Option – use a dairy free plain yogurt instead of greek yogurt

  • Prep Time: 5 minutes
  • Cook Time: 8 minutes
  • Category: Side Dish
  • Method: Microwave
  • Cuisine: American


  • Serving Size: 1 cup

Keywords: cauliflower mash, mashed cauliflower

If you try this recipe, please leave a comment below letting me know your thoughts!  If you remake on Instagram don’t forget to tag me at @donutworry_behealthy so I can see your creation and share in my stories!



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