Cauliflower Mash

Indulge in a delicious and nutritious alternative to traditional mashed potatoes with this easy and quick Cauliflower Mash recipe.

Packed with flavor and boasting a low-carb profile, this side dish is not only delightful, it is also a fantastic source of healthy fiber and vitamin C. Elevate your dining experience with a dish that caters to both taste and well-being.

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To print this recipe and see the nutritional value of each portion, scroll down to the PRINT RECIPE button. It will fit nicely on one page.


For 4 servings:
  • 1 Head Cauliflower (large, sliced into florets)
  • 2 Mini Potatoes (optional)
  • 1 Garlic Cloves (minced)
  • 1 TBSP Butter (or olive oil)
  • 1 TBSP Rosemary (dried or fresh, chopped)
  • Salt and Pepper to taste


1- Place cauliflower florets, small potatoes (if desired) and garlic in a large steamer basket on the stove. Cover, bring to a boil and steam for 15 to 20 minutes, or until very soft.

2 - Transfer to a bowl along with the butter, rosemary, salt, and pepper. Mash. If you like a smoother mash, you can use a food processor for this step.

3 - Divide between plates and top with extra butter if desired. Enjoy!


  • More carbs: Make with half cauliflower and half mashed potatoes.
  • Dairy free: Replace butter with olive oil.
  • Make it cheesy: Add nutritional yeast or parmesan cheese to the mash (about 1 tbsp per serving).

Print the recipe

To download a PDF version of this recipe and see the nutritional value of each portion, click the PRINT button below.

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None of my services or recommendations are intended to diagnose, treat, prevent, or cure any illness or disease. The information I provide should not take the place of advice from your medical professional, licensed dietitian or nutritionist. You are solely responsible for your health care and activity choices. I cannot guarantee the outcome of my services or suggestions. My comments are expressions of my personal opinion only. 

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