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I’m a Certified Nutrition Coach, gluten-free recipe creator, and home detoxification expert with a focus on gut health. I show burned-out women with digestive issues how to take a proactive, holistic approach to healing by sharing nutrient-dense recipes, and sustainable lifestyle tips that are easy to implement in everyday life.
Mashed cauliflower is a delicious, lower-carb alternative to mashed potatoes with a thick, creamy texture that’s just as satisfying. The slight tang of the goat cheese paired with fresh chives results in a simple, yet elegant side dish that’s suitable for busy weeknights or holiday gatherings.
While I typically avoid dairy products, cauliflower mash with goat cheese is too good to pass up. Goat cheese contains different proteins than cow’s milk, so many people with dairy sensitives find it easier to digest. It adds incredible flavor and creaminess to the cauliflower, making it a delectable treat.
This mashed cauliflower recipe is gluten-free if gluten-free ingredients are used and there’s a vegetarian option as well.
As a non-starchy vegetable, cauliflower contains significantly fewer carbohydrates than potatoes, which is beneficial for maintaining balanced blood sugar.
For example, 100 grams of cauliflower nets about 3 grams of carbs, while the same serving of boiled potatoes has about 20 grams (this varies depending on the variety and cooking method).
Starchy carbs, like those in potatoes, can cause a fast rise in blood sugar, leading to energy crashes and unpleasant symptoms.
I serve this mashed cauliflower recipe during the holidays to lower the overall carb load of the meal while reducing inflammation and post-dinner brain-fog.
While there are many health benefits of cauliflower, it is considered a high-FODMAP vegetable. FODMAPS are a group of fermentable carbohydrates. If you are sensitive to FODMAPs or following a low-FODMAP protocol at the recommendation of your doctor, this recipe may not be suitable.
Main Ingredients
This simple recipe uses just four main ingredients, plus salt and pepper.
Cauliflower – One large head of fresh cauliflower about 6-7 inches in diameter will yield about 2-3 cups once mashed. A family-sized bag of frozen cauliflower is a convenient alternative.
Goat Cheese – Traditional chèvre works best here, but feel free to experiment with varieties that have additional herbs mixed in. I recommend organic goat cheese if available. Sometimes it’s in a different section, so ask your grocery store.
Chicken Broth – A ¼ cup of organic chicken broth helps give the cauliflower mash a smooth, creamy consistency. Adjust the amount to suit your preferred texture. Beef broth is another option, while vegetarians can substitute veggie broth, but it may slightly alter the flavor and color.
Fresh Chives – A tablespoon of minced chives adds a subtle oniony flavor and a pop of color. Mix most of them in with the cauliflower and reserve a pinch to garnish before serving.
See the recipe card below for full quantities and instructions.
How to Make Mashed Cauliflower
Follow these four simple steps to prepare this yummy side dish in under 30 minutes.
First, wash and trim the cauliflower and cut it into florets. Steam in a large stove-top steamer until the florets are easily pierced with a fork, about 15 minutes.
While the cauliflower steams, put the unopened goat cheese in a small bowl of warm water to soften. Measure the broth and chop the chives.
Once cooked, transfer the steamed cauliflower to a large food processor. Add the goat cheese and salt and process on medium-low. Gradually add the broth, 1 tablespoon at a time until creamy. Pause as needed to scrape the side of the bowl and fold in most of the minced chives at the end.
Transfer the cauliflower mash to a serving bowl, and sprinkle with the remaining chives. Finish with fresh cracked pepper and serve warm.
Recipe Tip and Flavor Variations
Mashed Cauliflower without a Food Processor
If you don’t have a food processor, you can mash the cauliflower by hand. It will take more time and effort and won’t be as smooth, but using a family-sized bag of frozen cauliflower rice can make mashing easier.
Garlic Mashed Cauliflower
For an extra layer of flavor, add garlic power. Start with ¼ teaspoon, which is approximately equal to 2 cloves of garlic, and adjust to taste.
Mashed Cauliflower with Bacon
For added protein and a savory twist, stir in some crispy, oven-baked turkey bacon bits. Simply crumble the bacon into pieces and stir them in at the end.
A Healthy Holiday Side Dish
The first time I served this mashed cauliflower recipe at Thanksgiving, my father-in-law declared it “the best mashed potatoes he’d ever tasted,”–without realizing it wasn’t potato!
This lower-carb alternative to the beloved classic is not only healthier, but it’s easy to customize with different flavors. Whether you stick to goat cheese and chives, or try a variation, this recipe is sure to become a family favorite.
Mashed cauliflower with goat cheese is a delicious, low-carb alternative to potatoes. Ready in under 30 minutes this healthy side dish is perfect for weeknights or holidays! Double the recipe to feed a crowd.
Ingredients
Scale
1 large head cauliflower (about 6-7″ diameter), cut to florets
2 ouncesorganic goat cheese, softened
1/4 cupchicken or beef broth
1 tablespoonfreshchives, minced
1/2 teaspoonsalt
Fresh pepper
Instructions
Steam the Cauliflower: Wash and trim the cauliflower and cut into florets. Steam in a large stove-top steamer until the florets are easily pierced with a fork, about 15 minutes.
Prep Remaining Ingredients: Put the unopened goat cheese in a small bowl of warm water to soft. Measure the broth and chop the chives.
Mash the Cauliflower: Transfer the steamed cauliflower to a large food processor. Add the goat cheese and salt and process on medium-low. Add the broth, 1 tablespoon at a time until creamy. Pause to scrape the bowl as needed and stir in most of the minced chives at the end.
Serve and Store: Transfer the mashed cauliflower to a serving bowl, and sprinkle with the remaining chives. Finish with fresh cracked pepper and serve warm. Refrigerate any leftovers in a lidded glass container for up to 3 days.
Notes
Vegetarians can use vegetable stock instead of chicken broth.
