Ultra-Satisfying Homemade Chicken Noodle Soup Recipe

20 Minute Mashed Cauliflower Recipe

How to make creamy healthy mashed cauliflower in less than 20 minutes. They are easier than mashed potatoes. No peeling! Our mashed cauliflower recipe makes cauliflower that’s light, fluffy, and creamy all in the same bite. Jump to the Easy Mashed Cauliflower Recipe. Or watch our quick, straight-forward recipe video showing you how to make them.

This recipe started as a replacement for our beloved mashed potatoes, but then it took a turn. We fell in love. Creamy, tasty cauliflower without any guilt!

Roasted Cauliflower Recipe with Parmesan and LemonHave you ever tried roasting cauliflower? We’re obsessed. Try our Cheesy Roasted Cauliflower Recipe with Lemon. The cauliflower becomes sweet, nutty, and delicious. A must try! We have a similar recipe with broccoli.

How to Make the Best Mashed Cauliflower

Mashed or “smashed” cauliflower is very simple to make and is so versatile. Our recipe only calls for a few extra ingredients, but you can always spice things up.

How to make mashed cauliflower in less than 20 minutes.

Whether you make our basic recipe or add your spin, here’s a few things to keep in mind:

  • Cauliflower Cooks Quickly — There’s no need to boil the cauliflower for more than 10 minutes. You can tell the cauliflower is done when you can pierce it with a fork.
  • Let the Cooked Cauliflower Stand — We’ll do this when we make mashed potatoes, too. Just after draining, throw the cooked cauliflower back into the hot pot you cooked it in. Cover, then let it stand 2 to 3 minutes. During this time, the cauliflower will continue to steam, and any extra moisture will reabsorb into the cauliflower. If you don’t do this, the mashed cauliflower will be watery.
  • Use a potato masher — If you’ve been following the blog for a while, you know we hate washing extra dishes. For the absolute creamiest mashed cauliflower, you can make a cauliflower puree by using a food processor. We actually like some texture in our cauliflower mash so we use a potato masher instead. This recipe is all about quick so we make our mashed cauliflower without a food processor.
  • Spice it Up — Our recipe below is straightforward and thanks to a bit of cream cheese, it’s extra creamy. We love it so much we’ll eat it with a spoon, but there are so many things you could do to spice up the flavors. Think of what you could do to mashed potatoes — this is the same. Add your favorite spices, garlic oil, chili oil, or some shredded cheese. We love spicing cauliflower up. Our roasted Thai curry cauliflower is a great example. Blue cheese and caramelized onions would be fantastic. Cheddar cheese and a little bacon would also be delicious. Anything goes.

20 Minute Mashed Cauliflower Recipe

TUTORIAL: How to Buy, Choose, and Cut Cauliflower. Cauliflower is so versatile and is packed with vitamin C and K. Click over to our simple tutorial showing how to buy and cut cauliflower the best way.

Recipe updated, originally posted January 2013. Since posting this in 2013, we have tweaked the recipe to be more clear and added a quick recipe video. – Adam and Joanne

20 Minute Mashed Cauliflower Recipe

  • PREP
  • COOK

Mashed or “smashed” cauliflower is light, fluffy and creamy. Best of all, though, it’s easy. Our recipe calls for a little cream cheese, which adds extra creaminess. You can omit it, though. The cauliflower would still be quite delicious. We also call for a tiny bit of nutmeg, which rounds out the flavors and adds a little richness.

Makes 4 Servings

You Will Need

1 medium cauliflower or 4 cups cauliflower florets

3 tablespoons cream cheese

Salt and fresh ground black pepper

Pinch ground or grated nutmeg

1 tablespoon sliced green onion, optional


    Bring a large pot of salted water to a boil. Cut cauliflower into florets then add to boiling water and cook 8 to 10 minutes or until a fork can easily be pierced through the cauliflower. Drain the cauliflower, and then throw back into the hot pot (off the heat) and cover with lid. Let stand 2 to 3 minutes.

    Add the cream cheese, a pinch of salt and freshly ground black pepper to the cauliflower. Then, use a potato masher to smash the cauliflower. Finish with a pinch of nutmeg. (If you have whole nutmeg, grate a little over the cauliflower using a Microplane). Stir then serve with sliced green onions on top.

Adam and Joanne's Tips

  • Make it vegan: This is a vegan-friendly recipe, just leave out the cream cheese and replace with vegan butter. A sprinkle of nutritional yeast is also a nice touch and will add a bit of “cheesy” flavor to the cauliflower.
  • Nutrition Facts: The nutrition facts provided below are estimates. We have used the USDA Supertracker recipe calculator to calculate approximate values. We omitted salt from the calculations since you will need to add to your tastes.

If you make this recipe, snap a photo and hashtag it #inspiredtaste — We love to see your creations on Instagram and Facebook! Find us: @inspiredtaste

Nutrition Per Serving: Serving Size 1/4 of the recipe / Calories 75 / Protein 4 g / Carbohydrate 8 g / Dietary Fiber 3 g / Total Sugars 3 g / Total Fat 4 g / Saturated Fat 2 g / Cholesterol 12 mg
AUTHOR: Adam and Joanne Gallagher

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40 comments… Leave a Comment
  • Jane Harris March 9, 2015, 1:56 pm

    I made it substituting Greek yogurt for sour cream. After putting mashed cauliflower in a casserole dish I sprinkled flavored breadcrumbs on top followed by a thin sprinkling of Parmesan cheese and finished with a drizzle of EVOO. I place in oven and broil until golden brown and crusty.

  • Paula January 30, 2015, 8:12 pm

    I love this recipe! I am moving toward cooking a healthy diet. My husband usually likes potatoes with everything. I tried this recipe, thinking that he would definitely give it a “thumbs down.” Instead, he really liked it and I’ve been cooking it in place of mashed potatoes — a much healthier, and tastier, replacement.

  • Lindsay Smith November 21, 2014, 11:02 am

    This recipe looks great -especially the suggestions from Bo Stenberg. can this be made in advance and reheated? any tips would be appreciated.thx

  • Meginnah July 19, 2014, 10:43 am

    Well everyone else boiled their califlower….where as I just placed it in the microwave for about 12 minutes…..still extremely moist and easy to cut into chunks. I made the mistake of putting too much garlic for my first batch….so next batch I will not use any garlic per hubby’s request. Added about 1/4 of cup of cream cheese, butter….no milk needed and placed in the food processor…..the consistency was amazing…..my hubby is doing the paleo diet so this will work for his “mash potatoes”. 🙂

  • Bo Stenberg July 14, 2014, 3:08 am

    Brilliant. I added bacon fat. I wash my meds down with bacon fat. What the hell.

  • Amanda June 2, 2014, 6:58 pm

    This is sooo good! I bet it would fool the crowd at my parent’s house on Thanksgiving!! I would even serve it to my dad (who hates cauliflower)! Of course I wouldn’t tell him what it was… 😉

    • Anne November 22, 2015, 5:08 pm

      I loved this recipe. I boiled the cauliflower in half low-sodium chicken broth and half water with 4 garlic cloves for 8 minutes. After the cauliflower and garlic was boiled, I put it all in the food processor. OMG, the consistency was smooth and the flavor so good! I had my dad try it, telling him it was garlic mashed potatoes(he hates cooked cauliflower). He liked it! I may add 3 garlic cloves next time.

  • Sam May 12, 2014, 12:30 pm

    Thank you for very clear an concise video

  • Josie May 4, 2014, 5:23 pm

    This is a very good idea, so I tried it and liked it. I used onion and chive cream cheese for more flavor. can’t wait to make this again for my family.

  • peggy May 10, 2013, 2:00 pm

    just found your page i am going to try the hummus and mashed cauliflower tonight’ Do you have vegan recipes? peggy

    • Joanne May 11, 2013, 9:30 am

      We have a meatless category and we may have a few recipes that can be vegan adaptable but we do not have specifically a vegan category.

  • Bruce April 21, 2013, 9:17 pm

    I love this site. I can’t believe it has all this information and does not contain the nutritional values. I must be missing it. I am a senior citizen and I am sure that must be it. Could some one tell me where to look for this information.

    • Joanne April 22, 2013, 12:43 pm

      Hi Bruce, At the moment we do not provide nutrition facts for our recipes. It is something we are considering, though. For now, a great resource is this url: CalorieCount.com

      It allows you to copy the ingredient list of our recipe and paste it into the form. Then it outputs nutritional facts. Hope that helps.


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