Mashed Cauliflower with Olive Oil (Paleo, Vegan)

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Mashed Cauliflower Paleo by Angela Roberts

I want to get right down to this recipe for mashed cauliflower. It’s only two ingredients. Cauliflower and olive oil.

I honestly thought this wouldn’t work. Cauliflower has been substituted for fried rice and cauliflower pizza and while they are okay, still good to eat, they don’t really truly replace pizza crust or rice. However, when I mashed the cauliflower with olive oil, to my greatest surprise, I got mashed potatoes satisfaction.

My husband who has super taste buds thought he was eating mashed potatoes when I served him a shepherd’s pie. 

Right up front I’ll tell you cauliflower holds more water than potatoes. Potatoes need the butter and milk, and they will hold their shape. A head of cauliflower is not a potato, but if you follow my directions, you’ll be happy if you need to cut your calories, your carbs (or you might be diabetic). White potatoes are an absolute no no for diabetics because they rush sugar quickly.

You’ll love these if you follow a Paleo diet, the 17 Day diet, the Whole 30 Diet, the low-carb diet, the weight watcher’s diet…you get my drift. As much as I nearly cringe at “diet” type foods, I lovingly embrace whole food made simply, which is the best “diet” food after all.

Cauliflower Mash

The Cooking Process (you must read)

When I went to mash, I grabbed my immersion blender. This is a stick blender that you put right in the pot. I picked it up for $10 at a bargain shop, and it’s a must have in your kitchen. I added a VERY SMALL amount of olive oil to completely drained, boiled cauliflower. Before blending, try to get the moisture out with a paper towel. Don’t squeeze, just use a little finesse.

I don’t know why but this blender works perfectly. On a second try, I used a hand beater and that was a disaster. I wanted to try my ricer but it’s lost in boxes somewhere (during our kitchen remodel). When I test that, I’ll come back and let you know. I just want to make sure you understand that cauliflower holds liquid and needs to be blended more than mashed.

Do not add any liquid ingredients like milk. You can replace the olive oil with butter, but keep additions to a minimum and let the cauliflower speak for itself.

The possibilities for mashed cauliflower are endless.

  • Make shepherd’s pie with left over roast beef. (Great for Paleo, recipe coming).
  • Add grated pecorino romano cheese for an Italian flair.
  • Cover with cheddar cheese and stick under the broil.

So tell me, have you ever substituted cauliflower for a starch. You can leave your link in the comments.


Cauliflower Pizza

Cauliflower Crust Pizza

Paleo Fried Cauliflower

Roasted Bacon Cauliflower

Cauliflower Soup

Grilled Cauliflower Steak

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Mashed Cauliflower with Olive Oil (Paleo)

Mashed Cauliflower made only with olive oil is every bit as good as mashed potatoes.
Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Course: Vegetable
Cuisine: American
Servings: 4
Author: Angela Roberts


  • 1 head cauliflower
  • 2 tablespoons olive oil
  • salt
  • pepper


  • Cut cauliflower into pieces, put in pot of cold water.
  • Bring to boil. Cook until cauliflower is soft, about 15 minutes.
  • Drain well. Pat with paper towels.
  • Put back in pot. Add one tablespoon olive oil, salt and pepper.
  • Mash with immersion blender. Or place into a blender.
  • Add more olive oil if necessary.
  • Serve.

Please follow me on instagram. If you make this recipe,  please tag me #spinachtiger.

If you love this recipe, please give it five stars. It means a lot. xoxo



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  2. Yes, I have made mashed cauliflower many times. I still have not mastered it. I have not tried removing the water and that is my next try. Nor have I tried the immersion blender. I usually use a potato masher with the steamed cauliflower. I have added a potato to the cauliflower but that does not seem to do much. I love mashed cauliflower with fresh cut chives, and butter, but will give your method a try.

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