Cauliflower Mashers

Mashed potatoes are delicious, and while potatoes are technically Paleo, they’re also quite high in carbohydrates and glycemic index. Thankfully, cauliflower is a super versatile vegetable that can be cooked and then mashed into the consistency of traditional mashed potatoes, but with a much lower carb count! If you eat butter or ghee, we recommend topping this cauliflower mashers recipe with some! As is, this recipe is vegan and Paleo-friendly. If you enjoyed this Cauliflower Mashers recipe, try our Cauliflower Rice recipe next time! Looking for more delicious Paleo recipes? Look no further! Visit our PaleoPlan Recipe Center for hundreds of FREE Paleo recipes.

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Cauliflower Mashers

Servings 4

Total Time: 45 minutes

Cook Time: 45 minutes

Nutrition Information

calories 190

carbohydrate 18g

protein 7g

fat 13g


  • 11/2 head(s) cauliflower
  • 3/4 cup(s) coconut milk, full fat
  • 3 tablespoon(s) coconut oil
  • 2/3 cup(s) chives, fresh
  • 3 medium garlic clove(s)
  • 2 teaspoon(s) rosemary, dried
  • 1 teaspoon(s) sea salt to taste
  • 1 teaspoon(s) black pepper freshly ground, to taste


  1. Roughly chop the cauliflower, removing all leaves.
  2. Place in steamer and cook until it's easy to stick a fork in it (about 20 minutes).
  3. Mince the garlic and finely chop the chives. Saute the garlic, chives and rosemary in coconut oil until the garlic is light golden brown.
  4. Use a food processor or a masher to mash up the steamed cauliflower florets. Add the garlic, chives, rosemary, coconut oil mixture to the cauliflower.
  5. Add the coconut milk.
  6. Cook on medium low heat and mash with a masher while they're in the pot. Or if you have a submergible blender, use that to blend mixture while it's in the pot.
  7. Add sea salt and pepper to taste.

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  1. I put the cauliflower into my food processor after steaming and added all the herbs. After the mixture was smooth I just added the coconut milk right to my processor until it was fully integrated. The whole process took less time than expected so I only had to put it in a saucepan to reheat it when my chicken was fully done, otherwise it was still hot from steaming and ready to eat out of the food processor. My sprig of fresh rosemary was very large so I barely got the chives and garlic. I think next time I’ll go A Lot lighter on rosemary since it’s a strong herb.

    I really liked it and will make it again.

  2. I didn’t have a masher but I used my vitamix when processing. Overall it turned out pretty well and has a nice creamy flavor! I bought a ton of cauliflower so I plan on making another batch.

  3. Used whole milk instead of coconut here. We’re not going super paleo in our house and the heat is supposed to good things for cooking off the lactose. You’re only talking 5oz for a whole batch though. Wish we’d skipped the coconut oil on this one as the coconut dominated the cauliflower. Maybe something else like clarified butter as a substitution. Used to do a potato/parsnip mashed blend that was really good. That might work well here too.

  4. Instead of using the oil to sauté the garlic and chives…I put the coconut milk in a sauce pan along with the garlic that I have made into a paste and heat together in order to infuse the garlic right into the milk. This not only imparts more garlic flavor, but saves the calories and the overpowering taste of coconut. The cauliflower and milk are done about the same time and go into the processor together. I add the salt and pepper and process. After it is smooth, I then add the chives for fresh flavor. Works for me :-)

  5. These were amazing. Even my husband and step-daughter, who both HATE cauliflower, loved these. They want to have them again soon!

  6. 2nd time I made these was much better. I sautéed garlic, & fresh rosemary in a little olive oil then added coconut milk. It was much less coconut-y than the original recipe

  7. Mine turned out a little soupy! Not sure if I need to use less coconut milk next time or if I need to make sure the cauliflower is a bit more firm next time. Tastes good though and can’t wait to pair it with my salmon!

  8. I tried this recipe and the coconut oil did overpower the dish. The next time I cooked this dish {Steamed Cauliflower in Chicken Broth} for another layer of flavor. In a spice grinder [small amount of rosemary, garlic powder, salt and pepper] for a better mix in with the cauliflower. Use the coconut milk for the smoother texture. Salt and pepper to taste.

    Looking forward to trying it with the avocados — I love avocados; don’t care about the color change.

    1. Darren B. Thank you for noticing. The recipe has been adjusted. Add the coconut milk near the end while you are blending the cauliflower.

  9. I think it’s the coconut oil that must be overpowering the taste, rather than the milk…I used avocado oil to saute the herbs and added the full fat coconut milk to the bullet when I blended the cauliflower…then cooked it in a frying pan where I could spread it out so it firmed up nicely. Then I chopped in 1/2 an avacado (made just 2 servings). Was a nice blend.

    1. Maureen,

      As long as the chard and spinach are plain frozen (no sauces or anything), then yes, they are Paleo friendly.

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