Mashed Cauliflower

This mashed cauliflower recipe is the perfect low carb alternative for mashed potato.  The base recipe shown here is super simple, with only three ingredients, but you can add egg yolk, nutritional yeast and a knob of butter if you wish for extra flavour and texture.

The humble cauliflower packs a wide range of nutrients, including, vitamins B5, B6, C and K1, along with choline, folate, manganese, phosphorus and potassium while the milk or oil rounded out the texture for a tasty snack or side.


One serving provides 153 calories, 7 g protein, 9 g fat, 7 g net carbs and P:E = 0.7.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 1 head cauliflower, cut into florets
  • 1/4 cup almond milk or preferred milk (use bone broth for AIP)
  • Salt and pepper to taste (optional)


  • Steam the cauliflower in either a microwave or over a pot. 


  • Use a microwave proof container with a lid. Add the cauliflower and 1/4 cup of water. Place the lid on and cook on high for 8–10 minutes.


  • Use a steaming basket over a pot of boiling water. Add the cauliflower to the basket. Place the lid on and steam for 8–10 minutes.
  • To test if soft enough, poke the stalk with a knife. It should be very tender, drain the water.
  • Place in a blender or food processor with the milk and blend until smooth and creamy.
  • Serve with your favourite protein source and more veggies. 

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

Nutrient Optimiser

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