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While white potatoes are not necessarily unhealthy, some of us need to avoid them due to their nightshade properties, high carbohydrate content, or for other health reasons. But fear not; you can make an excellent substitute for mashed potatoes using cauliflower, and its super simple! While cauliflower may not be the most obvious potato substitute, you will be surprised what a delicious and nutritious dish you can create with them.


Prep time: 20 minutes

Cook time: 30 – 45 minutes

Makes: approximately 3 cups






Kitchen tools you will need




Set up a steamer and place on stove on med-low heat. Chop up the cauliflower and put in a steamer (or pot), cover, and let cook for 30 to 45 minutes, or until the cauliflower is very soft, but not overcooked. You could also boil the cauliflower in a small amount of water, but it reduces the flavor. Remove from heat and let cool for about 10 minutes. Transfer the cauliflower (but not the water in the pot) to your blender or food processor. Add the butter or coconut oil and bouillon cube, and blend until it has become a smooth and creamy looking (1-3 minutes). Make sure you scrape the sides once or twice to get any pieces that have been missed. Transfer into a bowl and serve immediately.

You can also add garlic or any desires spices to this dish while you are blending it. I have found that green onions and a pinch of turmeric works well. I would love to hear how you adapted this recipe!


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Categories: Paleo Recipes Recipes


4 thoughts on “Mashed Cauliflower (A Mashed Potato Substitute)”

    1. Hi there, if you use coconut oil instead of butter and leave out the bouillon cube, then it is AIP. You can use a bit of sea salt and AIP compliant spices to replace the boullioun cube. I hope that helps!

  1. In my previous message, I should have asked if you could add a printer friendly print option to your recipe posts. What I’ve seen of your recipes, I’d love to try many of them.

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