Best Paleo Cauliflower Mash Recipes

If you are on a Paleo diet, you have probably noticed that a lot of online recipes call for cauliflower mash as the perfect side dish.

However, if this is the case, then you are probably wondering where you can find the best Paleo cauliflower mash recipes to go with your meals, and we are here to help you with this.

There are lots of different ways that you can make cauliflower mash, depending on your personal preferences and what flavors you prefer.

This is why we are going to provide you with a list of the best cauliflower mash recipes, so you can decide which one is the best option for you. You can also decide to mix things up a bit by trying different versions with different meals.

Cauliflower mash is truly a staple when it comes to the Paleo diet, so why not give it a try for yourself following some of the recipes that we are going to list below. We have done the research to find only the best recipes, so you don’t have to, so just keep reading to find out more.

The Best Cauliflower Mash

  • Prep Time – 5 minutes
  • Cook Time – 20 minutes
  • Total Time – 25 minutes

Suitable for – Dairy Free, Grain/Gluten Free, Paleo, Refined Sugar Free, SCD Legal, Vegan, Whole30.

Ingredients List

  • 4 cups finely chopped cauliflower 1 small head
  • 2 tbsp butter or coconut oil
  • 1/4 tsp salt
  • 1 3/4 cups unsweetened almond milk


  1. Cut the cauliflower into chunks and put them in a food processor to pulse for ten seconds. Alternatively, chop it into smaller pieces by hand.
  2. Place the butter or coconut oil into a large skillet on a medium heat. Once it is hot, add the cauliflower and sprinkle it with salt. Cook for 6 to 7 minutes, or until the cauliflower turns golden in color.
  3. Add the almond milk and cook for a further 10 minutes until all liquid has been absorbed by the cauliflower.
  4. Transfer the mixture to a food processor or blender and puree until completely smooth.

Nutrition – Calories: 134kcal, Carbohydrates: 9g, Protein: 5g, Fat: 6g, Sodium: 705mg, Fiber: 5g, Sugar: 3g.

Mashed Cauliflower

  • Prep Time – 15 minutes
  • Cook Time – 10 minutes
  • Total Time – 25 minutes
  • Serves – 2

Ingredients List

  • 1 Medium-sized head of cauliflower , chopped into florets (about 1 1/2-2 lbs.)
  • 1 tablespoon extra-virgin olive oil
  • 6 minced garlic cloves
  • 1 teaspoon fresh thyme leaves
  • Salt and pepper


  1. Fill a large saucepan with around an inch of water and insert a steamer basket. Boil the water and add the cauliflower florets. Reduce the heat to a simmer and cover, cooking for 10 minutes.
  2. Drain the cauliflower and set it aside. Bring the pan back to the heat and add the olive oil and garlic. Saute briefly until the garlic is softened and fragrant.
  3. Transfer the cauliflower and garlic to a blender or food processor, and season with salt, pepper, and fresh thyme.
  4. Blend until the mixture is smooth, with the consistency of mashed potatoes. Serve warm.

Nutrition – Calories: 57kcal, Carbohydrates: 11g,  Protein: 4g, Sodium: 68mg, Potassium: 678mg, Fiber: 4g, Sugar: 4g, Vitamin A: 45IU, Vitamin C: 110.9mg, Calcium: 50mg, Iron: 1.1mg

The Creamiest Mashed Cauliflower

  • Prep Time – 15 minutes  
  • Cook Time – 15 minutes  
  • Total Time – 30 minutes  
  • Serves – 4


  • 1 large head of finely chopped Cauliflower
  • Ghee or olive oil
  • Garlic
  • Non dairy milk or broth
  • Salt and pepper


  1. Cut the cauliflower in half and then make a V shaped cut to remove the core. Slice the cauliflower very thinly, and then cut them further to ensure that you have small pieces. Discard any tough woody stems or set them aside for another use.
  2. Chop the garlic and measure out the ghee or olive oil, salt, and liquid. 
  3. Sautee the cauliflower and garlic by melting the ghee over a medium high heat, adding the cauliflower, chopped garlic, and salt. Stir it frequently until the cauliflower has started to soften, and you can smell the garlic.
  4. Pour in the non dairy milk, broth, or water and reduce the heat to a medium low. Cover the pot and cook for around 10 to 12 minutes. The cauliflower should be tender and falling apart. 
  5. Puree the cooked cauliflower and garlic using a blender until you have reached your desired consistency. You can also pulse the cauliflower in a food processor or blender, or use a potato masher to mash until smooth. 
  6. Season to taste with salt and pepper, then serve.

Garlic Cauliflower Mash

  • Prep Time – 10 mins
  • Cook Time – 20 mins
  • Total Time – 30 mins

Ingredients List

  • 1 large cauliflower – 3 pounds
  • 5 large garlic cloves peeled and sliced
  • Diamond Crystal kosher salt
  • ¼ teaspoon freshly ground nutmeg
  • ¼ teaspoon Freshly ground black pepper and more to taste
  • 2 tablespoons ghee olive oil, avocado oil, or fat of choice


  1. The first thing you need to do is fill a large stock pot with around an inch or two of water. Set it on the stove on a high heat, and put on the lid.
  2. While the water heats up, wash and trip a large head of cauliflower and cut the florets and stem into pieces around the same size. 
  3. Once the water in the pot has reached boiling point, throw in the stems, half of the florets, and all of the garlic. Now, salt to your taste.
  4. Next, you can throw in the rest of the cauliflower, season with more salt, replace the lid, and leave it to steam until it is all soft. This shouldn’t take more than 10 minutes.
  5. Once the florets are cooked, transfer everything into a food processor or blender. 
  6. Add the ground nutmeg, freshly ground black pepper and the ghee or avocado oil/extra virgin olive oil.
  7. Process until your mixture is smooth and then taste and make any adjustments that might be needed to season your cauliflower mash.  For the best results, you should serve immediately, or store in a covered bowl in the fridge.