Make these creamy cauliflower mashed potatoes for an easy side dish that will convert even the cauliflower haters. Savory, rich, and oh so yummy, this low-carb side dish is Whole 30 compliant and so delicious!

Not all foods can be fun foods… that’s what I told my kids when they wanted Homemade Pizza and Stovetop Macaroni and Cheese for dinner and cared less about the Pan-Seared Broccoli I was making.
Perfect example: I don’t like cauliflower. To me, it’s not a fun food at all. But I still eat it, because it’s a vegetable and it’s good for me.
Well, here I stand eating crow. Because thanks to these rich and creamy mashed cauliflower potatoes, I can boldly say I LOVE cauliflower!
WHY MAKE CAULIFLOWER MASHED POTATOES
After making these cauliflower mashed potatoes, you’ll love cauliflower too!
- They’re so easy! These require minimal prep, minimal cooking, and very little hands-on effort.
- Fast. Less prep work than Cauliflower Rice and less cooking time than roasted cauliflower.
- Perfect for the Whole30. Or afterward, during reintroduction. Or after that, just because.
- A great way to win over the cauliflower skeptics. I’ve figured out a way to make Cauliflower Rice that we all think is pretty good, but you can win over even the cauliflower haters with this cauli mash.
- So so yummy! I know. I can’t believe that I’m saying that about cauliflower. But even the kids agreed – this mashed cauliflower recipe is SO GOOD!

INGREDIENTS FOR MASHED POTATOES USING CAULIFLOWER
Let’s talk about making mashed potatoes using cauliflower…
CAULIFLOWER
I’ve always used a fresh large head of cauliflower for cauliflower mashed potatoes, but it would be prudent to check the freezer section of the grocery store to see if frozen cauliflower florets were any cheaper. Not only would that save you money, but it would save you the time of chopping the cauliflower into smaller pieces. (It doesn’t take long, but hey, that’s two minutes saved!)
GARLIC
It’s easy to forget to add the garlic cloves early on, but trust me here, don’t forget it. I did once and while the mashed cauliflower was still good, it lacked that punch that it had the first time. I realized my mistake later that night and I haven’t forgotten the garlic since!
COCONUT MILK
First, you want to use canned coconut milk here, not the refrigerated, ready-to-drink kind. I’ve only ever used the canned and based on the recipe, I wouldn’t recommend anything else. This brand works really well. If you don’t want 6 cans (although really, I’d totally do it), this single-can option should work too.
Second, I laughed when the Whole30 book said that there was such a thing as a “coconut cream emergency” and recommended always keeping a can in the fridge. Then, when I realized I needed the cream from a can of coconut milk, I understood the emergency.
You will need the cream and ONLY THE CREAM from one can of coconut milk. The best way to get this cream is to put the can of coconut milk in the fridge when you get home from the store. Just keep it in there – it won’t go bad.
This will cause the cream to rise to the top and solidify, making it MUCH easier to get to just the cream when you need it in a recipe… like this one!
Third, the best way to get to the solidified coconut milk is to open the can upside down. So, if you put the can in the fridge right side up, turn it upside down, use a can opener, and pour out the clear liquid. You should see the solidified coconut at the bottom of the can!
(Note: I’ve tried several brands of coconut milk recently and only recommend the ones that have coconut, water, and/or guar gum listed. Avoid the ones that say coconut extract and “coconut milk” listed as ingredients because this will not only taste bad in garlic cauliflower mash, but it won’t ever get you the thick cream you need from the solid coconut.)
FLAVOR BOOSTERS
Just like you add milk and butter to a traditional Mashed Potatoes recipe, you want a few extras in your cauliflower mash recipe to give you that cozy, warm feeling.
Butter (or ghee) gives the cauliflower mash a rich flavor. And salt, pepper, and dried parsley round out the ingredients list, taking the mashed cauliflower from just okay to WOW.
If you aren’t dairy-free, fresh parmesan cheese is DELICIOUS on these mashed cauliflower potatoes. Fresh herbs, green onions, or chives are great too.
HOW TO MAKE MASHED POTATOES FROM CAULIFLOWER
Step 1. Fill a large stock pot halfway with water and bring to a boil.
Step 2. Add cauliflower florets and garlic and boil until the cauliflower is fork-tender, about 10-15 minutes. Add additional water, if necessary, so the cauliflower is completely submerged.
Step 3. Drain the cauliflower.
Step 4. Pull the coconut milk from the refrigerator and turn it upside down. Use a can opener to open the can and pour out the clear water from the can.
IMPORTANT: If your liquid is not clear, the coconut did not solidify properly. Either it wasn’t refrigerated long enough, or your coconut milk didn’t contain coconut, or you have a bad can.
If your liquid was not clear when you drained your coconut milk, and it was white instead – or some clear with large milky white streaks – don’t drain it. Instead, mix the entire contents and measure out ½ cup. Add ¼ cup to step 5 and add additional liquid to the blended cauliflower mashed potatoes, as desired, to achieve the creaminess you want.

Step 5. In the same pot, melt the butter (or ghee) and the solid coconut milk with the salt, ground black pepper, and parsley.
Step 6. Add the drained cauliflower and garlic to the pot and, using an immersion blender, pulse until it’s reached your desired consistency. You don’t want to blend too much and make a cauliflower puree. Stop when the texture looks like mashed potatoes!
Step 7. Serve the cauliflower mashed potatoes warm.
If you have extra mashed potatoes from cauliflower, store them in an airtight container in the refrigerator for up to 4 days. They reheat REALLY well and can easily be made ahead of time too!

SERVE WITH MASHED CAULIFLOWER
When I was in middle school, it was “a thing” to get the chicken and mashed potatoes plate for hot lunch. I’d always dip my previously frozen chicken tenders into the instant mashed potatoes (covered with white packet gravy, I’m sure) and lick the bowl clean.
This smooth and creamy mashed cauliflower reminds me of those hot lunch days.
If you need pairing ideas, I’d choose Almond Crusted Baked Chicken (if you’re on the Whole30) but cut into smaller chicken tender size pieces.
If you’re not on any dietary restrictions, Homemade Chicken Nuggets are THE BOMB and the perfect size for dipping into creamy cauliflower.
Pork chops, grilled steak, stuffed bell peppers, and roasted chicken all pair well with mashed cauliflower! You could even top Shepherd’s Pie if you need lower carbs in your meal.

TIPS FOR MAKING CAULIFLOWER INTO MASHED POTATOES
I don’t recommend using frozen riced cauliflower for this recipe. Even though you are boiling it and blending it up, the thicker cauliflower florets tend to do better. Save the frozen cauliflower rice for cauliflower fried rice!
I can’t reiterate enough the importance of choosing the right coconut milk. I have tried MANY brands and many variations, and it all boils down to the ingredient list. You want to see coconut (NOT coconut milk) and water. Guar gum is ok. Nothing else! I recommend this brand.
Also, I used my immersion blender to make the cauliflower into mashed potatoes in the same pot it cooks in… one less dirty dish! You can use a potato masher (for chunky-style), a food processor (I’ve heard great things about this one), or a blender (this is the one I have and LOVE). The immersion blender will give you the most control over the texture of your mashed cauliflower, but feel free to use what you have!

CAULIFLOWER MASHED POTATOES FAQS
What do you do with the coconut water you pour off from the can?
You can save the coconut water for making homemade ice pops and popsicles! Since it’s mostly water, it will be icy when it freezes rather than creamy, so just keep that in mind. Or try it as the liquid component in your morning smoothies, replace part of the milk in baking, or add it to a soup like Zuppa Toscana.
Why is my cauliflower mash watery?
Make sure to drain the cauliflower well so that no extra water sneaks into the finished cauliflower mashed potatoes. Cauliflower can also retain extra water if it’s overcooked, so make sure to remove it from the heat and drain it as soon as it’s fork tender.
Why is my cauliflower mash grainy?
On the other hand, undercooked cauliflower tends to turn out grainy, so make sure you’re not removing it from the heat before it’s ready. I promise you’ll figure it out quickly!
Does this taste like coconut?
Not at all – it’s SO good. The coconut cream is fairly neutral, as long as you choose a brand with just coconut and water as the ingredients. Give it a try!
MORE DELICIOUS WHOLE 30 RECIPES
- Sweet Potato Bake with Apples
- Egg Roll in a Bowl
- Almond Crusted Baked Chicken
- Homemade Breakfast Sausage
- Lemon and Herb Sheet Pan Chicken
- The Very Best Slow Cooker Carnitas

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Cauliflower Mashed Potatoes
Make these creamy cauliflower mashed potatoes for an easy side dish that will convert even the cauliflower haters. Savory, rich, and oh so yummy, this low-carb side dish is Whole 30 compliant and so delicious!
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Sides
- Method: Stovetop
- Cuisine: American
- Diet: Vegetarian
Ingredients
- 1 head of cauliflower, cut into florets (or the equivalent of frozen florets, about 4 cups)
- 3 cloves garlic, quartered
- 1 can of coconut milk, refrigerated overnight
- 2 Tbsp butter (or ghee)
- 1 tsp salt
- ½ tsp pepper
- 2 tsp dried parsley
Instructions
- Fill a large stock pot halfway with water and bring to a boil.
- Add cauliflower florets and garlic and boil until the cauliflower is fork-tender, about 10-15 minutes. Add additional water, if necessary, so the cauliflower is completely submerged.
- Drain the cauliflower.
- Pull the coconut milk from the refrigerator and turn it upside down. Use a can opener to open the can and pour out the clear water from the can. IMPORTANT: If your liquid is not clear, the coconut did not solidify properly. Either it wasn’t refrigerated long enough, or your coconut milk didn’t contain coconut, or you have a bad can (please see the post for additional information on this and the notes section to fix the recipe.
- In the same pot, melt the butter (or ghee) and the solid coconut milk with the salt, pepper and parsley.
- Add the drained cauliflower and garlic to the pot and using an immersion blender, pulse until it’s reached your desired consistency.
- Serve warm.
Notes
- If your liquid was not clear when you drained your coconut milk, and it was white instead – or some clear with large milky white streaks – don’t drain it. Mix the entire contents and measure out ½ cup. Add ¼ to step 5 and add additional liquid, as desired, to achieve the creaminess you want.
- If you have extra mashed potatoes from cauliflower, store them in an airtight container in the refrigerator for up to 4 days. They reheat REALLY well and can easily be made ahead of time too!
Nutrition
- Serving Size: 1 serving
- Calories: 584
I’m so tempted to try this — but coconut milk? Sounds like this will taste more coconutty than mashed potatoey. ?
Not at all – it’s SO good. Give it a shot!
Looks yum-0! What do you do with the coconut water you pour off from the can?
We haven’t been saving it, but it’s “coconut flavored water”… not sure if it has any nutrition, but as the temperatures get warmer, it would be good for making homemade ice pops and popsicles! Since it’s mostly water, it will be icey when it freezes (or will act like water in baking), so just keep that in mind.