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Healthy Mashed Cauliflower Recipe

This mashed cauliflower recipe is a delicious and healthy substitute for traditional mashed potatoes. Though mashed potatoes can be a nourishing side or main dish, if you tend to have high blood sugar or insulin levels, it's probably best that you limit your consumption of potatoes to a serving or two per week.

Cauliflower is a member of the Cruciferous family of vegetables; other members of this phytonutrient-rich family include broccoli, Bok choy, cabbage, and kale. Eating cauliflower and other Cruciferous vegetables at least three times a week may significantly reduce your risk of developing all types of cancer. Eating cauliflower may also give your immune system and healing mechanisms a natural boost, as cauliflower is naturally rich in real vitamin C.


1 large head cauliflower
5 garlic cloves
1/3 cup fresh herbs (chives and basil both work particularly well)
Sea salt


1. Chop cauliflower into smaller chunks - about bite-size pieces works well.

2. Peel garlic cloves and cut in half, lengthwise.

3. Steam cauliflower and garlic for 15 minutes, or until cauliflower and garlic are tender enough for a fork to easily pass through.

4. Combine steamed cauliflower, garlic, fresh herbs, and sea salt in a food processor or a strong blender and blend until everything comes together into a mashed potato-like consistency - it's quite good smooth or slightly chunky. Alternatively, you can mash everything together by hand with a potato masher or a fork.

Enjoy this delicious and healthy mashed cauliflower dish.

To view a pictorial of this recipe, click here:

Healthy Alternative to Mashed Potatoes


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Hi Dr. Kim!

Awesome site, love your info and your newsletters.

I have a great RAW cauliflower recipe:

1 large head cauliflower
a cup or 2 raw cashews
a cup or so of fresh lemon juice
a bunch of fresh thyme
some fresh garlic
optional: sea salt or Himalayan crystal salt

All of the ingredients are basically to suit your taste, I don't really prepare foods with measurements.

Kinda puree it in a Vita-mix or other food processor, I like it the consistency of tabouli.

Last Thanksgiving I served this at a full on carnivore feast and everyone loved it.

Thanks, Dr. Kim. YOU ROCK!



You may also add cooked millet to either of these receipes.

The Mashed Cauliflower recipe is indeed tasty. I will use it in addition to a RAW version of "mock" mashed potatoes which also uses cauliflower.

The cooked recipe is a good start on the raw version also. However, a reduction of the number of cloves of garlic is essential because raw garlic is very hot. The cauliflower and other ingredients are "whipped" in a food processor to the point where the cauliflower breaks down to a smooth creamy texture and can become somewhat warm. Some oilve oil or 1/2 cup of cashews or pine nuts (soaked for at leat an hour) makes the mixture even smoother. A little lemon juice, a pinch of sea salt, and of course the spices complete this herbed version.

The truest lovers of cauliflower and raw foods may have aquired such sensitive taste buds that the additional fats are not wanted. But mashed potatoes are my comfort food so I always use the nuts.

I made this and my family really enjoyed it! I don't have the best utensils so it didn't have a mashed potato consistency. My husband and 5-year old daughter actually thought it was rice lol. Nonetheless, everyone enjoyed it :)

This is a wonderful way to eat cauliflower. Thanks.