Saturday, January 20, 2018

Blender Mashed Cauliflower - A Low Carb Comfort Food

delicious mashed blender cauliflower

Do you love creamy whipped mashed potatoes but want to avoid the carbs?
Then you will love this amazing mashed cauliflower recipe.

Enjoy your favorite type of comfort food without the carbs in this easy to make recipe that of course is gluten free!

Mashed cauliflower has been around for a long time, but this version is the easiest and creamiest way to make this old favorite because it's made in the blender.

Cut up chunks of cauliflower

I simply cut up and steamed a cauliflower ( or use frozen cauliflower and steam it), place in the blender As an option I added a little cream cheese and grated cheese , but the vegan version tastes great as well. 

Vegan Version

If you prefer a dressed up vegan version, you can use coconut milk and some non dairy butter substitute to give it a more buttery taste.

Either way , whipped mashed cauliflower  makes a wonderful side that is nutritious, low carb, and appealing to kids and adults alike.

Everyone seems to have a special diet - this is very adaptable. I recently attended  a dinner party where the host served a double recipe of this wonderful side dish. Of the ten that attended, 3 had special needs diets. I was gluten free, the host was on a low carb diet, and another guest was nut free. This recipe met everyone's needs. There was not a drop left over.

instant pot set at 2

Instant Pot Version 

I love using my instant pot to steam vegetables because it's fast and easy and there is no mess.
Simply cut up your raw cauliflower into chunks, place in the Instant Pot and add 1 cup of water.
Turn the steamer knob away from you and set the manual button or pressure cook button for 2 minutes. As soon as it stops cooking, release the steam by turning the steamer knob toward you ( follow the directions in your Instant Pot manual) . When all steam is released, open the lid and drain the cauliflower well.  Mash by hand with an immersion blender until creamy.

mashed cauliflower

Why Cauliflower Is So Healthy?

1. It is a cruciferous vegetable which means it contains antioxidants and nutrients that may help protect against certain types of cancers.
2. Low in calories
3. Low in fat
4. Low in carbs
5. High in fiber

I like to include as many vegetables into my diet as possible, and I look for a variety of ways to eat them . Mashed cauliflower is one of my favorites.

I use cauliflower as a base in a variety of low carb recipes. Cauliflower is a perfect base for gluten free pizza, low carb and gluten free bread sticks,  See my Pinterest page for low carb cauliflower substitute recipes for my best cauliflower substitute recipes - they taste amazing.


1 large head of cauliflower, cut into chunks
1-2 cloves garlic, minced
Salt and pepper to taste
Optional Vegan: 1/4 cup of full fat coconut milk
Optional:  2 tablespoons of cream cheese and or 1/2 cup of shredded cheese


Steam your cauliflower and drain ( in a steamer basket or in your Instant Pot) . Place the cauliflower, garlic, salt, pepper and optional ingredients into a blender. Blend until creamy. If you added shredded cheese , you could bake for 5 minutes on 350 degrees in a pre-heated oven or toaster oven.

Shared on my blog carnival list and also on Beth Fish Reads Weekend Cooking where anyone can share a food related post.


  1. I made butternut squash mash in the IP just the other day as a substitute for regular white mashed potatoes. I'll have to try this version too.

  2. A friend served us cauliflower purée one time and it was good — I should try your recipe!

    best... mae at

    1. Mae,
      If you eat dairy, try the cream cheese and grated cheese and then bake it a little- yum!!

  3. Looks super creamy and I happen to LOVE cauliflower!

    1. Angie,
      It really tastes so good that I forget it's cauliflower

  4. I love cauliflower but not sure my husband would be on board with this as a substitute for potatoes. Is there a huge difference because I want to try it!
    By the way, I placed a link to the recipe for the chickpea salad on my blog. Thanks for leaving me a acomment, I forgot to add the link!

    1. Thanks Tina that recipe looked good. I'll come back to get it.. I think if you don't tell your husband, he might enjoy them. Season them the same way you season your mashed potatoes

  5. This looks and sounds phenomenal, Judee! Especially the cream cheese version. :-)


    1. I have to admit that the cream cheese and grated cheese does add something special.. How are you doing?

  6. Your styling is so cute! Cheers

  7. Looks yummy. My favorite mash this weekend was pigeon peas hummus, a great dip.

    1. it does sound interesting. I am always in the mood for a good dip

  8. This is such a good idea, I need to try this next time I have a cauliflower!

  9. Hi, this is a great idea I am dairy free so could find the alternative options to add or have it plain #MMBC

  10. I regularly use cauliflower as a topping for shepherds pie. It still makes it taste really good. Yours looks delicious. #MMBC

  11. I love cauliflower! I've never tried it mashed, but heard that it is good. Thanks for sharing with SYC.

  12. Your Mashed Cauliflower is awesome and thanks so much for sharing with us at Full Plate Thursday.
    Come Back Soon!
    Miz Helen

  13. I’ve tried this concept in the past and never had much luck with it — often too grainy and just somehow not potato-y enough for our palates. But this worked out DIVINELY, Judee. I chose to use the coconut milk as my liquid, and the precious last of my Birchwood Farms raw butter. It was so silky and *healthfully* rich, I decided to use it in the way the French use their purées—as a bed for the other elements of the meal.

    My husband, not usually vocal about vegetables , couldn’t say enough about the sublime taste and beauty of a fillet of Cajun blackened salmon and sautéed broccoli rabe on your recipe. I saw and made this because it was on your blog today and I just happened to have a head of cauliflower, but I would serve this dish and my menu to my finest company.

    In the end however, LOL, we lost all elegance and mushed the last of everything on our plates together. It was dynamite — rather like a protein and greens in a “cream sauce”...and inspires me to one day try adding a bit of veggie broth to your recipe and use it as an unfloury gravy for just about anything. Thank you.

    1. Thank you for all this wonderful feedback and so glad that this recipe was a winner for you! Please let me know how the " gravy" works out..what an idea!!


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