Cauliflower Mash (Paleo, Keto)

Creamy cauliflower mash with fresh herbs. The perfect compliment to any Paleo and/or Keto meal!

Bella Grace
Cauliflower Mash (Paleo, Keto)

Cauliflower has become such a staple item in our house. It's pretty much a must-have for paleo and ketogenic-based families. You can use it for a rice substitute, baked into popcorn bites, or as faux mashed potatoes. That last one is my favorite for sure. Creamy and fluffy just like your regular mash, but low-carb and made from our favorite cruciferous vegetable.

Cauliflower doesn't just taste great, it also has many health benefits. Here are some fun facts, in case you need even more of a reason to incorporate this veggie into your diet:

It contains a ton of anti-inflammatory nutrients.

It's a great source of Vitamin C, Vitamin K, protein, and more. 

Cauliflower contains Sulforaphane, a compound that studies show can kill cancer stem cells and slow tumor growth. 

It's great for digestive health.

The list goes on... I won't bore you, but cauliflower is awesome basically.

This cauli mash recipe is a classic and can be used in so many dishes from cottage pie to roast chicken to good old bangers and mash. I love the additions of garlic, grass-fed butter, Ghee, and fresh herbs but feel free to omit these and add your own spices. I highly recommend making big batches and freezing them so you always have some on hand. You never know when you're going to need a delicious side dish that everyone is sure to love. Enjoy!

Cauli Mash


1 whole cauliflower, chopped into florets

2 Tablespoons grass-fed butter, Ghee, or oil of choice

1/4 cup almond milk

4 cloves garlic, minced

2 tablespoons fresh chives, finely chopped

1/2 teaspoon fresh thyme, finely chopped

1/2 teaspoon rosemary, finely chopped

Salt and Pepper to taste


1) Place 3-5 inches of water in a large saucepan and bring to the boil. Once water is boiling, place steamer insert and then cauliflower florets into the pot and cover. Steam for 12-14 minutes, until completely tender. Drain and return cauliflower to pot.

2) Add minced garlic, milk, butter, herbs and salt to the cauliflower. Add everything into your food processor and blend until smooth and creamy.

3) Serve and enjoy! 

Bella Grace

Isabella Grace is a Nutritional Therapy Practitioner focusing on toxin-free, natural living to its fullest extent. Her mission is to provide personalized integrative health solutions to create sustainable, lifelong change and enable you to live, love, and serve at your fullest health potential.

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