Creamy Cauliflower Mash Deluxe [Paleo, Dairy Free, Gluten free, Sugar free, Vegan]



A totally deluxe spin on boring cauliflower mash for a low carbohydrate and Paleo lifestyle.  Looking back on my earlier cauliflower mash recipe, which is one that I frequently make in a mashed cauliflower, one that I blogged over a year ago, this make is a decadently divine improvement in my cauli-mash making!

The recent past eating out, especially, those eating houses that serve low carbohydrate meals, cauliflower mash included, has been an education in how they prepare their mash – for the purposes of this blog post, let’s just say that all is not totally gluten and sugar free as the menu or waiter advises you it is!

The inclusion of stock (chicken for a non-vegan option) and coconut cream, melds the flavours  beautifully, fresh garlic and freshly milled black pepper add to the versatility of this lighter carb substitute to mashed potatoes.  Deconstructing the eating house recipe, made me realise that Paleo meals, home prepped, is the best kind of eating – you know that the ingredients you are putting into your food is real!

Fresh herbs add to the taste of this dish, and as in my earlier recipe, rosemary, thyme and parsley add the extra flavouring, as does a blend of chilli powder and mustard powder.  For non-vegans, a sprinkling of crispy bacon crumbled and carefully folded in add a rich and savoury taste sensation.  For vegans, nutritional  yeast flakes present a cheesy taste.  I used market fresh cauliflower for this make, and home made chicken stock – the link includes a recipe for vegetable stock too.


Fresh cauliflower before cutting off florets

Whichever way you choose to flavour your cauliflower mash, following this base recipe will have this decadent and low carb potato replacement, making you want more, guaranteed! :)

This recipe using three cauliflower heads, makes  2 litres of cauliflower mash, and may be adjusted down in the amount of ingredients used, to make a smaller quantity.


3 heads of cauliflower, cut into florets

6 cloves of garlic, chopped finely

4 tblsp ghee or grassfed butter

2 cups  stock of choice (preferably home made)

1 cup coconut milk (preservatives free and sugar free)

2 tsp Himalayan or Sea Salt

Freshly milled black pepper, to taste

2 tblsp finely chopped fresh herbs (I used fresh chives)


Here’s How

  • Using a large non-stick pot, add in the stock and bring to a boil on high stove-top heat.
  • Lower the heat, add in the cauliflower florets, garlic and coconut milk.  Cover the pot and cook until the cauliflower has softened.


  • Once the cauliflower is tender, transfer half the cauliflower and half the liquid to a food processor – take caution with the hot liquid.
  • Blend the cauliflower on low speed until a smooth puree consistency has been reached.  At this stage you will observe the consistency – it should be smooth and creamy.
  • Add in the remaining cauliflower, and slowly add in more of the liquid, if required.
  • Now add in the ghee or grass fed butter, salt and pepper to taste and pulse until well blended.  You may also blend in fresh, chopped Italian parsley.
  • Remove the cauliflower mash, sprinkle with fresh herbs as preferred.

Serve as desired, and, enjoy :)


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Prava Singh

A Mom, daughter, wife, sister, aunt and friend experiencing life through an evolutionary body with a revolutionary mind... A recent past former Type 2 insulin dependent and hypertensive walking time-bomb for 13.5 years, I have made positive lifestyle changes that has aided and abetted my health status for my overall betterment. Passionate about all things food, with a proud Indian heritage, I regularly blog my culinary attempts that have worked for me in my endeavours to break the shackles of food addictions and food slavery. Passionate about people too, my decision to share these endeavours is driven by informing others that a lifestyle change through food is indeed possible. I have indeed survived high school and survived life too in the most interesting and thought-provoking ways. Having lost over 50kgs of excess weight in just under a year, I have reclaimed my life and am thoroughly enjoying the journey.

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