AIP Dairy-Free (DF) Gluten-Free (GF) Keto Low-Iron Paleo Recipes Sides Whole30
Garlic Mashed Cauliflower (GFDF, Keto, Paleo, AIP, Whole30)
November 25, 2019

This garlic mashed cauliflower doesn’t taste anything like mashed potatoes. Oh, the potato! I love potatoes so much. Any kind of potato, no matter how you prepare them, I love them.

Don’t believe the hype, cauliflower will never taste like potato and there is no vegetable that will ever taste like potato. You have to let go of the potato. Grieve the loss and set yourself free!

So, if you’re looking for a stand-in for your beloved mashed potatoes, that’s not what this is. This garlic mashed cauliflower recipe is an otherwise delicious veggie side dish that you can serve in place of any high-carbohydrate side dish.

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This side is hearty, filling, and super versatile. You can add anything you want to these to change up the flavor. This side pairs well well with any meat dish, are food allergy-friendly, and they are great for Tuesday night or Christmas dinner.

If you can tolerate dairy, they can be doctored up like mashed potatoes with butter, cream cheese, sour cream, or cheddar cheese. You can also spruce them up with crumbled bacon, green onion, or chives.

I like to serve this alongside dishes like roasted cayenne quail, low-carb meatloaf, and BBQ pork ribs.

Garlic Mashed Cauliflower

Garlic Mashed Cauliflower

  • Author: Heather Cooan
  • Prep Time: 10 Minutes
  • Cook Time: 30 Minutes
  • Total Time: 40 minutes
  • Yield: 4 Servings 1x


Oh! The mighty potato! How I love thee. This mashed cauliflower recipe doesn’t taste like mashed potatoes, but it’s a delicious side to add to any meal.



  • 1 Head Fresh Cauliflower
  • 1/41/2 Cup Coconut Oil
  • 2 Tbs. Minced Garlic
  • Dash of Salt


  • Steam one head of cleaned and segmented cauliflower (do not boil).
  • Purée the steamed cauliflower with a food processor or blender to your desired creaminess.
  • Squeeze as much liquid out of the cauliflower purée as possible using a dish towel or (better) cheesecloth. Do not skip this step, this is the key to a potato like texture.
  • Add the cauliflower purée back into the food processor with coconut oil and garlic and blend well.


I like my cauliflower mash to be super garlicky and I like it with a lot of fat. Adjust to your liking and you can add whatever toppings you like.

  • Category: Sides
  • Method: Boiled
  • Cuisine: American

Keywords: garlic mashed cauliflower


About author

Heather Cooan

Heather is a marketing executive turned nutrition counselor, consultant, and educator. Heather is currently a Functional Diagnostic Nutrition Practitioner and Nutrition Therapy Practitioner candidate. Heather advocates for informed consent, bodily autonomy, and self-directed healthcare. She speaks and writes on nutrition and lifestyle interventions for improved health and wellness. Heather successfully avoided radiation and chemotherapy and healed her body of vulvar cancer utilizing a food-as-medicine approach combined with alternative and conventional interventions. Heather has also put two autoimmune diseases into remission (Hashimoto's and Lichen Sclerosus) and reversed estrogen dominance, insulin resistance, atherosclerosis, and fatty liver through diet and lifestyle change.

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There are 2 comments

  • […] roasted or mashed vegetable pairs really well. I usually do roasted asparagus, but I have also done Garlic Mashed Cauliflower, Roasted Broccoli, Brussels Sprouts, and Onions, or Sauteed Balsamic […]

  • […] leftover champagne without busting your healthy way of eating. All of these would pair well with my Garlic Mashed Cauliflower! I hope everyone had a safe and happy New Year and I wish you all the best in […]

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