Dairy Free

Paleo Cauliflower Mashed “Potatoes”

at a glance
Prep Time 10 minutes
Cook Time 10 minutes

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Classic comfort food … made extra yummy and healthy.

If you’re like me, you do your best to eat clean/paleo. You do your best to crave only foods that are good for you. You do your best to not fantasize about crispy salted french fries, gooey cheesy mac and cheese, or fluffy buttered mashed potatoes.

I’ll be the first to admit it – I still crave those foods.

Three years into pursuing clean/paleo and I still crave classic comfort foods.

I’m here to help.

I’ve concocted a paleo-friendly recipe that is so close to classic mashed potatoes, you’ll probably say: “Forget you, potato! You little swollen gut-inducing tubers. I’ve moved on to cauliflower. Cauliflower treats me right. Cauliflower is delicious. I’m turning a new page and moving on. I’m leaving you, your starch, and your super-high glycemic index behind. This is the new me.”

Too much? I can get carried away when it comes to food.

Either way, cauliflower mashed “potatoes” are light, fluffy, and satisfying.

All it involves is a light boil of chopped cauliflower, a food processor or blender to pulverize, the addition of some coconut milk, coconut oil, and some spices.

Pair it with Paleo Meatloaf for a true American classic meal.








Paleo Cauliflower Mashed “Potatoes”

By: Cassy
No ratings yet
Prep Time: 10 mins
Cook Time: 10 mins


  • 5 cups Roughly Chopped Cauliflower
  • 1 cup Coconut Milk light is okay
  • 2 tablespoons Coconut Oil
  • 1 ½ teaspoon Kosher Salt
  • 1 teaspoon Black Pepper
  • 1 ½ teaspoon Garlic Powder
  • 1 ½ teaspoon Onion Powder
  • 2 tablespoons Chopped Chives optional


  • Bring a large pot to a light boil.
  • Add the cauliflower and simmer on low for ~10 minutes.
  • Drain and blend the cooked cauliflower in a food processor or blender until smooth.
  • Add some of the coconut milk to help liquefy in the food processor.
  • (Note: you may need to blend in batches.)
  • Stir in the spices and coconut oil.
  • Top with chives and serve!
  • Enjoy.
Meet the Author
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Cassy Joy Garcia

HOWDY! I’m Cassy Joy and I am just so happy you’re here. I’m the founder, Editor-in-Chief, and Nutrition Consultant here at Fed and Fit. What started as a food blog back in 2011 has evolved now into so much more.
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    Recipe Rating

  1. Chickachef says

    Chickachef —  02/08/2013 At 12:34

    Just add the gravy…

  2. Michelle says

    Michelle —  02/11/2013 At 07:59

    Well, the kids I cooked this for were not fooled!! I enjoyed them though. 🙂

  3. Sunshine says

    Sunshine —  02/25/2013 At 22:08

    This was very easy to make. My husband and I liked them very much and our kids ate a little bit each, which I consider a great success. I added less coconut milk and spices than suggested, but I also doubt I had 5 cups of cauliflower. (I premixed the spices and added the mixture to taste.)

    • fedandfit says

      fedandfit —  02/25/2013 At 22:09

      Sounds great! Thanks so much for the feedback!

  4. gina says

    gina —  04/23/2013 At 16:30

    just made this for dinner tonight. very simple, and tasty – but i do think this recipe calls for too much black pepper – little too peppery for me. and i may have added too much coconut milk, because the consistency was a little mushy. next time i will a little different approach, but great overall.

  5. Ashley says

    Ashley —  11/10/2013 At 17:51

    Is it okay to roast the cauliflower ? I made some in the over and have leftovers and these “mashed cauliflower taters” would go great with out paleo chicken 😉

    • fedandfit says

      fedandfit —  11/10/2013 At 18:12

      Sure thing! Roasting will give them a nice nutty flavor 🙂

  6. Darrin says

    Darrin —  02/05/2016 At 01:35

    Great recipe, except the pepper. If you are going to make this recipe, cut the pepper in half. I steamed my whole head of cauliflower and then put it in the food processor.

    These were so good!! Thanks for the recipe

    • Kelly says

      Kelly —  02/12/2016 At 15:32

      Thanks for trying it Darrin!

  7. Stephanie says

    Stephanie —  11/14/2019 At 13:08

    I do not like coconut at all. What would be a good alternative for the coconut milk?