Gluten Free Recipes/ Vegetable Sides/ Vegetarian Recipes

Mashed Cauliflower

Mashed Cauliflower is a side dish as comforting and perfect as mashed potatoes. A healthy alternative to mashed potatoes. This recipe is low in fat, high in fiber and dairy-free!
Cauliflower is quickly steamed, then mashed with olive oil, salt, pepper and fresh parsley creating a smooth and creamy texture.

Mashed cauliflower is very flavorful and very quick to make. It took me only 10 minutes to whip up and serve!

Plus, there is no butter and no cream or milk added in this recipe. Only extra-virgin olive oil is added instead of butter. It was the way our mom made it for years. Very simple and really good.

Cauliflower is a wonderful vegetable. More commonly known as one of the cruciferous vegetables, it’s naturally high in both fiber and B-vitamins. Not only is it low in fat, it also contains antioxidants and phytonutrients that can protect against cancer. Basically, cauliflower is a vegetable that provides a high amount of nutrients for a small amount of calories. And that’s a Bonus!

You can serve mashed cauliflower alone or serve it with some beef gravy on top; which is how my family loves it. Adding some brown gravy on top is a great little trick to get the little ones to eat mashed cauliflower, right?  It’s how I got my kids to try it when they were little. And they love it ever since!


Mashed Cauliflower

  • 1 medium cauliflower- cord, chopped
  • 2 Tbsp. extra virgin olive oil
  • 1 Tbsp. water, if needed
  • salt & fresh ground pepper
  • 2 Tbsp. finely chopped parsley
  • Optional: beef gravy, heated for serving

Rinse, cord and chop cauliflower.
Boil or steam in a pot with 1 inch of water for about 5 minutes, or until tender.

Drain and transfer to a blender or food processor and puree to a smooth texture.
I used a hand-held immersion to whip the cauliflower.

Add olive oil and parsley and mix until well combined. If the texture is too thick, add in 1 tablespoon of water.  Season with salt and pepper to taste.  Stir in fresh parsley.

Transfer to a serving bowl and serve.
Optional: Serve with brown gravy on the side.

Serves 4 to 6

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  • Reply
    February 28, 2012 at 1:12 pm

    What a delicious healthy alternative to mashed potatoes!

  • Reply
    Tricia @ saving room for dessert
    February 28, 2012 at 5:15 pm

    Love your version – looks and sounds great. I haven't had this in a while so I better get on it!

  • Reply
    nancy at good food matters
    February 28, 2012 at 7:36 pm

    a great reminder for this delicious way to enjoy cauliflower. looks so good!

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