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Home/Blog/Mashed Cauliflower Recipe: A Healthier Mashed Potatoes?

Mashed Cauliflower Recipe: A Healthier Mashed Potatoes?

By Dr. Josh Axe

November 22, 2021

Whenever you're preparing a meal in which mashed potatoes would make a good pairing, consider making a healthier substitute instead: mashed cauliflower, or as I like to call them, mashed caul-tatoes!

Simply, it's mashed cooked cauliflower but when made with some ghee or butter, salt and pepper, and a little parsley? Yum! Then add some Multi Collagen Protein, Collagen Peptides or Bone Broth Protein for some added protein plus gut, skin and joint benefits. 

This mashed cauliflower recipe has a great nutrient profile, too, with only 5 net carbs (8 grams of carbohydrates and 3 grams of fiber), 12 grams of performance fats and 8 grams of protein per serving. Plus one serving offers 100% Daily Value for vitamin C. 

It'll be a hit at your table, trust me!

How to Make Mashed Cauliflower

This "cauliflower mashed potatoes" is one of the easier side dishes you'll ever make. First, take a medium-sized head of fresh cauliflower and slice it into florets while removing most of the core. 

Place the florets in a steamer basket and steam for 10 minutes. Meanwhile, melt the ghee in a small pan over low heat. Use unsalted butter if you don't have ghee, but ghee will impart a better flavor. 

Next, in a food processor or high-power blender, add the cauliflower, protein powder, ghee, salt and pepper. Process until smooth.

Serve immediately, topping with parsley.

Dr. Josh Axe, DC, DNM, CNS, is co-founder of Ancient Nutrition and founder of DrAxe.com, and author of the best-selling books Keto Diet and The Collagen Diet and his new book Ancient Remedies.

Mashed Cauliflower Recipe

Servings

4

Time

10 min

Calories

160

Author

Dr. Josh Axe

Whenever you're preparing a meal in which mashed potatoes would make a good pairing, consider making a healthier substitute instead: mashed cauliflower!

Ingredients
  • 1 medium head cauliflower

  • 2 scoops Multi Collagen Protein

  • 4 tablespoons ghee

  • ½ teaspoon sea salt

  • ½ teaspoon black pepper

  • pinch of dried parsley

Directions
  1. Steam the cauliflower for 10 minutes, or until the florets are tender.

  2. In a food processor, add the cauliflower, protein powder, ghee, salt and pepper. Process until smooth.

  3. Serve immediately, topping with the parsley.

Nutrition

Calories 160, Carbs 7.5 grams, Fiber 3 grams, Sugar 2.8 grams, Fat 11.9 grams, Unsaturated Fat 3.4 grams, Saturated Fat 7.4 grams, Trans Fat 0.5 grams, Cholesterol 31 milligrams, Protein 8 grams, Sodium 426 milligrams

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