Mashed Cauliflower



Serving size

1/2 cup
30 minutes

This recipe can be multiplied and keeps well, refrigerated, for 3-4 days. Reheat gently.

Mashed Cauliflower


1 head large (6-7 inch dia.) Cauliflower, raw
2 Tbsp. Unsalted butter
1/4 tsp. Salt
1 to taste Black pepper
2 Tbsp 2% milk (or unsweetened non-dairy milk)


Bring a pot of water to a boil. Once boiling, add the cauliflower. Cook about 10 minutes until very tender.

Drain the cauliflower and transfer to food processor or blender. Puree cauliflower until smooth. (Alternative method: mash cauliflower with a potato masher.)

Add the butter, milk, and seasonings and blend or mash to combine. If cauliflower is too thick, add milk in small amounts. Puree until it reaches a light and smooth consistency.

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Special Diet Information

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GERD / Acid Reflux

No specific GERD triggers.


This recipe is safe for those who are lactose intolerant, provided you use an unsweetened non-dairy milk.

Coumadin® (Warfarin)

This recipe is NOT safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten.


This is a low sodium recipe.

Recipe Notes

This side dish is a higher fiber twist on the classic mashed potato. Customize by adding herbs, roasted garlic, parmesan cheese, etc.

Substitute your favorite dairy-free milk alternative and olive oil for a vegan alternative.