Easy Cauliflower Mash (Purée)

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What’s Inside: Potatoes are great, but you know what could be as good or even better? Cauliflower. This cauliflower mash (aka cauliflower purée) is a wonderful low-carb, Paleo, and AIP-friendly potato alternative that you’ll love.

Creamy Cauliflower Mash (Pureé) via Food by Mars (Low-Carb, Paleo, AIP-friendly)

Yes, Mashed Cauliflower Is as Good or Better than Mashed Potatoes

Now, I hold no grudges against mashed potatoes. But with all the stretchy pants, sweet tooth indulgences, and excess eating many of us are guilty of during the holidays, the less blood sugar spikes, the better.

Just keeping it real, folks. When there’s an entire Thanksgiving or Holiday meal ahead of me, and I don’t feel like wasting my allotted sugar or stomach space on heavy, dairy-laden mashed potatoes.

Not only is cauliflower mash (aka cauliflower purée) EASIER and FASTER to make as their spud sisters, but they’re EQUALLY DELICIOUS. Yes, I said it. While they’re not as fluffy as potatoes due to the lack of starch, they are still super creamy and are the perfect pillow for Thanksgiving gravy (which is really all you need out of a good mash anyway).

How To Make the Best Creamy Cauliflower Mash (Purée)

Where traditional mashed potatoes can get weighed down with butter, sour cream, and cheese, the beauty of this mashed cauliflower is that it is simple and delicious.

You definitely have to be a fan of cauliflower to enjoy this purée. (If you’re not, we may not be able to be friends … ) The light, nutty flavor of the cauliflower really shines through in this recipe, and it’s enhanced with the salt, pep, and fresh chives. Sautéed or roasted garlic would also be divine here. Get creative!

Creamy Cauliflower Mash (Pureé) via Food by Mars (Low-Carb, Paleo, AIP-friendly)Serve Mashed Cauliflower at Your Thanksgiving Meal

This mashed cauliflower pairs perfectly with all the fixings for a full-blown Thanksgiving dinner, like roasted turkey, cranberry sauce, green veggies, and gravy. And trust me, your friends and family will appreciate that this side dish leaves plenty of room for in their bellies for the rest of your holiday spread!

You can find my recipe for cauliflower mash below! And make sure to check out my roundup of healthy Thanksgiving basics to ensure you stay on track this holiday season and impress your guests with a delicious, clean, homemade meal.

Happy holidays, and enjoy!

5 from 7 votes
cauliflower mash paleo aip low carb via food by mars
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Cauliflower Mash (Purée)

This cauliflower mash is a low-carb alternative for traditional mashed potatoes. Not to mention it's quicker and easier to make!
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Side Dish
Cuisine: American
Diet: Gluten Free, Vegetarian
Servings: 6 people


  • 2 heads cauliflower
  • 2 cups water
  • 2 Tbsp extra virgin olive oil
  • 1 Bunch of fresh chives for topping
  • pinch of sea salt and pepper (omit for AIP) to taste


  • Cut cauliflower into florets and rinse off any dirt.
  • Bring water to boil in a large pot and use a steaming rack for the top where you’ll place the cauliflower.
  • Once the water is boiling, toss the cauliflower in a steam rack and cover. Let the florets steam until tender and you can easily pierce with a fork (but they’re not falling apart), approx. 7-8 minutes or so.
  • Once ready, remove the rack and give it a good shake over your pot. Turn the heat off and place the cauliflower in a large mixing bowl or dry pot. Try not to let any excess moisture in (the less the better).
  • Now, add your olive oil, sea salt and pepper to taste over top. Using a masher, first mash up the cauliflower a bit by hand. Then whip out the hand blender (or you can toss the mixture into a blender) and pulse until smooth, don’t over-do it or it will become too loose and watery.
  • Transfer the pureé to a serving dish and top with fresh chives and sea salt if needed. Serve with mushroom gravy or with more olive oil!

Creamy Cauliflower Mash (Pureé) via Food by Mars (Low-Carb, Paleo, AIP-friendly)Complete Your Healthy Thanksgiving Meal with These Dishes

If you like this healthy homemade cauliflower mash (purée), make sure to save these healthy Thanksgiving recipes when planning to host your own holiday feast:

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Recipe Rating

  • GloriaOctober 9, 2020 - 3:41 pm

    Love this alternative to mashed potatoes. We do love cauliflower, and I know this would go over well at the dinner table.ReplyCancel

    • Alison MarrasOctober 14, 2020 - 3:44 pm

      Awesome, I agree! It’s a crowd-pleaser.ReplyCancel

  • Lisa LottsOctober 9, 2020 - 3:49 pm

    I make this ALL THE TIME! It’s one of our favorites with steaks and chops — makes me feel like I’m having mashed potatoes but so much healthier and without feeling guilty.ReplyCancel

    • Alison MarrasOctober 14, 2020 - 3:43 pm

      Amen! and honestly, it’s way quicker with less mess so why not!ReplyCancel

  • JessOctober 9, 2020 - 3:52 pm

    I love this healthier version of a side dish classic!ReplyCancel

  • Bless my food by payalOctober 9, 2020 - 3:54 pm

    Always knew about potato mash but cauliflower mash is new and amazing idea.ReplyCancel

  • NoelleOctober 9, 2020 - 4:22 pm

    I love this recipe, perfect for thanksgiving! Saving to make againReplyCancel

    • Alison MarrasOctober 14, 2020 - 3:43 pm

      Wonderful! You’ll love!ReplyCancel

hey thereI'm Alison

I believe your healing journey with real food can be a stress-free lifestyle, filled with joy and flavor.