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A terra cotta bowl filled with creamy mashed cauliflower and garnished with Parsley.

Healthy Mashed Cauliflower

Mariska Ramondino
A super easy healthy mashed cauliflower recipe that is deliciously cheesy, creamy, and wonderfully seasoned!
5 from 3 votes
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Side Dishes
Cuisine American
Servings 4 Servings


  • 1 large head of cauliflower about 2 pounds/900 grams, or 2 (16-ounce) packages rice cauliflower will do as well
  • ¼ cup oat milk or melted butter (you can also use pea or cashew milk instead) 60 grams
  • 3 tablespoons olive oil divided
  • 2 cloves garlic chopped
  • 2 shallots 160 grams, peeled and coarsely chopped. You can also use ½ of one large yellow onion.
  • Salt and pepper
  • 1 teaspoon ground nutmeg
  • 1 cup grated parmesan cheese, or more as preferred (replace with ¼ cup cashew sour cream to make it dairy-free) 90 grams
  • Fresh parsley leaves to garnish


  • Remove outer leaves from cauliflower. Cut up the vegetable into florets and further coarsely chop the florets—core included. Omit this step if you use the packaged rice cauliflower.
  • Place the cauliflower in a high-speed blender or food processor with the plant milk or butter. Blend on high speed until pureed. You might need to puree a certain amount of cauliflower if your blender is not large enough to hold everything, and then add in and puree the rest of the florets (or rice cauliflower) in batches—set aside.
  • Cover the bottom of a large skillet with two tablespoons of olive oil and heat over medium heat. Add the garlic and the onions. Cook and stir for 3 minutes. Season with a few pinches of salt and pepper.
  • Transfer the sauteed garlic and onions to the blender containing the pureed cauliflower. Mix everything for a few seconds or until the sauteed veggies are completely blended in with the cauliflower.
  • Cover the same large skillet again with one tablespoon of olive oil and heat over the same medium heat.
  • Transfer the pureed veggies from the blender to the skillet, spreading it evenly over the bottom of the pan. Cook and stir frequently to avoid browning for at least 5 minutes or until the pureed cauliflower mix is fully cooked.
  • Season to taste with salt, pepper, and nutmeg.
  • When fully cooked, stir in the grated cheese until completely melted.
  • Garnish with fresh parsley leaves, chives, or extra grated cheese to taste (optional).


Storage: leftovers are best stored in an airtight container in the fridge for up to 5 days or freeze up to three months (see freezing instructions in the post).
Reheating: reheat leftovers either in a pan over the stove for a few minutes or quickly in the microwave. Best to add a teaspoon of olive oil to prevent the cauliflower from becoming too dry.
Note: a good indication that your cauliflower is ready is by the smell. The aroma of the pureed raw cauliflower will have disappeared completely and taken over by the aroma of the nutmeg, at this point, taste test.

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Nutrition (% Daily value)

Calories: 256kcal (13%)Carbohydrates: 15g (5%)Protein: 11g (22%)Fat: 18g (28%)Saturated Fat: 6g (38%)Polyunsaturated Fat: 1gMonounsaturated Fat: 9gCholesterol: 22mg (7%)Sodium: 490mg (21%)Potassium: 533mg (15%)Fiber: 4g (17%)Sugar: 5g (6%)Vitamin A: 248IU (5%)Vitamin C: 71mg (86%)Calcium: 283mg (28%)Iron: 1mg (6%)

Disclaimer: This nutritional data is calculated using third party tools and is only intended as a reference.

Keywords : cauliflower mash, mashed cauliflower
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