Recipe: Mashed Cauliflower

Why would you ever want to make mashed cauliflower instead of mashed potatoes? Mashed potatoes are great, but lately I’ve been making mashed cauliflower, and it’s great too!

Mashed cauliflower…

  • Is easy and quick to make
  • Has a lower glycemic index, which means it doesn’t spike blood sugar as high. Potatoes have a very high glycemic index (75-105) while cauliflower is very low (around 10).
  • Can be made without milk. So if you’re sensitive to dairy, or don’t want to run to the grocery store, mashed cauliflower makes a nice substitute.
  • Nutrition wise, cauliflower and potatoes each have different nutrient profiles. However, according to the USDA, 1 cup of boiled cauliflower has 91% of your daily Vitamin C!


  • 1 head of cauliflower
  • 2 TBS Butter, or more
  • Flavorings- 3 garlic cloves, chives, thyme. Anything that suits you.
  • Salt and pepper for taste


  • Cut the head of cauliflower into quarters and remove stalk.
  • Loosely dice cauliflower into chunks.
  • Steam cauliflower until tender. You should be able to easily stick a fork through it, but you do not want it mushy.
  • Drain, and transfer to a food processor. Add flavorings and salt. Process until smooth, about a minute or two.
  • Top with additional spices.
  • Makes about 4 good size servings