Potato Mash Substitutes: Cauliflower Mash

Cauliflower Mash makes a regular appearance in our household. I serve it as a side on a number of occasions, in particular alongside my Moroccan Lamb Stew (pictured below) throughout the winter months. It makes a wonderful substitute for potato mash and if prepared correctly, you will barely be able to tell the difference. For other potato mash substitutes, click here

According to Dr Mercola, one serving of cauliflower contains 77% of the recommended daily value of vitamin C. It’s also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fibre, vitamin B6, folate, pantothenic acid, potassium, and manganese. What’s not to love? 

The trick to preparing cauliflower mash is to chop the cauliflower finely before cooking. This reduces cooking time. To achieve a nice, creamy texture, you don’t want to cook it all the way through and you will want to puree the cauliflower when it’s nice and hot. 

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Cauliflower Mash

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  • Yield: 4 1x


Units Scale
  • 1 brown onion, finely chopped
  • 1 clove garlic, crushed
  • 1 tbsp of macadamia oil or grass-fed butter
  • 1 large cauliflower, finely chopped
  • 1/4 cup chicken stock (or veg stock)
  • Celtic Sea Salt to taste


Stove Top Method

  1. Saute the onion, garlic with your oil of choice, in a large saucepan over medium heat until they have softened.
  2. Add the chicken stock and the finely chopped cauliflower. Cover the saucepan and reduce temperature to low, allowing the cauliflower to simmer for 5-10 minutes. This is where you need to watch the cauliflower, you don’t want to overcook it otherwise you will loose the flavour. My rule of thumb: cook until at least 3/4 of the liquid has evaporated.
  3. Remove from the heat and place the entire contents of the saucepan into a high speed blender or food processor.
  4. Blend until smooth and creamy.
  5. Season with a little salt and pepper. Serve immediately.

Thermomix Method

  1. Instead of chopping the vegetables as mentioned in the ingredients list, use your Thermomix to do the preparation work.
  2. Place onion, garlic in the mixing bowl and chop for 3 sec/speed 7. Scrape down the sides of the bowl.
  3. Add butter/macadamia oil/coconut oil and saute for 3min/Varoma/speed 1.
  4. Add cauliflower and chop for 10 sec/speed 7. Scrape down the sides of the bowl.
  5. Add stock and cook for 6 minutes/100C/speed 1.
  6. Season with salt and pepper.
  7. Blend for 30 seconds/speed 9 (gradually increasing the speed from 1 to 9).
  8. Serve immediately.
  • Category: Side Dish

For more information about the ingredients I have selected, just follow the links below:

The recipe for my infamous Moroccan Lamb Stew (pictured below) can be found in my Winter Recipe E-book. 


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Meet Alyse

I’m a qualified Nutritionist who believes an evidence-based approach to modern nutrition is severely under-rated. Patients are so often left in the dark when it comes to health-care and as a firm believer in the old saying “knowledge is power”, my ultimate goal is to provide my readers, students and patients with clear and actionable advice that ultimately helps you reach your full potential.