Quick & Easy Cauliflower Mash by Mindful Munchies with a Military Mrs

Quick & Easy Cauliflower Mash

by Natasha Siedsma

Cook Time: 10 minutes

Keywords: side low-carb low-sodium soy-free vegetarian cauliflower

A low-carb, low-fat cauliflower mash that will instantly make you forget those mashed potatoes you grew up with!

Ingredients (4 .5 cup servings)

  • 1 1-lb bag of frozen cauliflower
  • 1 Tbsp butter
  • 6 Tbsp milk (We use 2% in this home – any will work – but, the higher the fat, the creamier your mash.)
  • 1 oz of cheese – optional (I used 1 slice of Gouda – Cheddar or Havarti would be yum.)
  • salt and pepper to taste


  • Start by boiling your entire bag (1 lb) of frozen cauliflower, uncovered, until fork tender. Mine took about 10 minutes. Drain and pour into a blender, bowl, or food processor (this depends on how you plan to “puree” everything together. Use whatever you use for making homemade mashed taters!).
  • To your blender, bowl, or food processor, add butter, milk, and cheese. Blend/mix/puree until smooth (I let mine go for about 1 minute). Add salt and pepper to taste.
  • A couple of things you should know:
  • (1) I didn’t have any on-hand, but think that garlic powder would be AWESOME in this. Try it and let me know!
  • (2) 6 Tbsp of milk will get you a very “thin” mash. For a thicker, heartier mash, start with only 4 Tbsp.