Cauliflower Mashed “Potatoes”

Because I can’t have regular mashed potatoes (potatoes are a nightshade) while on AIP, I have been eating a lot of alternative mashed “potatoes”.

Cauliflower mash is one of my favourites because it does not have too strong a flavour, and the texture actually does resemble mashed potato.

Unlike a lot of other mashed root vegetables, cauliflower is also low-carb, which makes it great for those who want to loose weight or are eating a low-carb version of Paleo.  They are also dairy-free the way I make them, which means that they fit well on the Autoimmune Protocol (AIP)

This is a very, very simple recipe to make, and far quicker than boiling potatoes for regular mash.  I use either coconut oil or bacon fat to make these (they are really yummy with the bacon fat), but if you preferred and you “do” dairy, you could use either ghee or butter (ghee/butter is an AIP stage 2 reintroduction).

Cauliflower Mashed “Potatoes”

serves 4


  • 1 large head of cauliflower, broken into florets
  • ¼ cup of coconut oil or bacon-fat (or ghee or butter if you “do” dairy)
  • 1-2 tbsp full-fat coconut milk – optional
  • sea salt

I prefer to steam my cauliflower for cauli mash as it means that it is not too wet.  I find that boiling them in water makes for a very sloppy mash.

Steam the cauliflower florets for 12 – 15 minutes over boiling water until they are fork tender

Now place the coconut oil or bacon fat in the blender with the the cauliflower and a generous seasoning of salt.

Process until smooth.

If the mash is not thin enough, add a little coconut milk to soften it up.

And that is is….  Cauliflower Mashed “Potatoes”.


An alternative that I sometimes make is to add the cloves from a bulb of roasted garlic to the mash, which gives it an incredible flavour.  Not harsh and garlicy, but more mild and slightly sweet.

4 thoughts on “Cauliflower Mashed “Potatoes”

Comments are closed.