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Cauliflower Mashed Potatoes with Roasted Garlic

These cauliflower mashed potatoes with roasted garlic are simple to make and delicious to eat. They’re creamy, smooth, and dairy free!

bowl of cauliflower mashed potatoes surrounded by a napkin, head of garlic, and serving spoon

When you’re in need of something creamy and comforting, these cauliflower mashed potatoes are the answer.

A few weeks ago, we got the official diagnosis for my husband’s cough – something called sarcoidosis. It’s an autoimmune disorder, and seeing as how one of our main focuses is on food, we decided to try the AIP Diet – Auto Immune Protocol.

Now, AIP is no joke. It takes regular paleo (no grains, no gluten, no beans, no soy, no dairy) to a whole other level (no eggs, no nightshades, no alcohol, no coffee, no nuts, no seeds). Many people have asked, “so what do you eat?” The answer is lots of veggies, some meat, and some fish. That’s about it.

AIP has been a struggle for us, and we are already pretty well-versed in the kitchen. I can’t imagine someone who is coming from a Standard American Diet (SAD) and having to go to AIP. Huge learning curve.

I’ve done well by keeping things basic – roasted veggies like these cauliflower mashed potatoes, and been able to come up with a couple of AIP friendly recipes for my other AIP peeps who are suffering right there along with me. (My favorite so far is this Sugar Free Teriyaki Sauce!)

The other thing I keep getting asked is why I am doing it, when I am not the one with the autoimmune issue.

Solidarity, friends. My husband is my partner in everything I do, and I want him to know I will do what it takes to help him heal. (That, and I’m the one who cooks all the food, so if I want him to try it, I’m going to have to participate.)

So, cauliflower mashed potatoes it is, since they keep it nightshade free!

First, you’ll need to steam your cauliflower, and roast your garlic if you haven’t already. (If you’re not sure how to roast garlic, here is a great post on 5 Ways to Roast Garlic!)

Once your cauliflower is done steaming, dump out the water from the bottom pot, then put the cauliflower in it and return it to the stove.

Add the roasted garlic cloves to the pot:

stainless steel pot with steamed cauliflower florets and closed of roasted garlic

The easiest way to remove them is to just squeeze from the root ball end of the head. Most of them should pop out easily.

Then, add your coconut milk and your salt, and use your immersion blender in the pot to combine the ingredients until smooth like so:

stainless steel pot full of cauliflower mashed potatoes with immersion blender next to it

That’s it, honestly. Now you have cauliflower mashed potatoes. It’s that simple.

Cauliflower does have a high water content, so if you’re finding them a bit runny, that is normal. If you want to try and thicken them up, I would suggest a bit of coconut flour or tapioca starch.

Add it in small amounts, and give it a few minutes to absorb the moisture, otherwise they might end up too dry.

white oval bowl full of creamy cauliflower mashed potatoes on a napkin with a head of garlic and serving spoon

If you prefer a stronger garlic flavor, add more. Don’t be afraid to go for 1 1/2-2 full heads. Roasted garlic isn’t as pungent as it is raw. The flavor is more subtle and can be used in higher quantities.

These cauliflower mashed potatoes would make a great low-carb alternative for the Thanksgiving table! (If you’re in need of other Thanksgiving recipe ideas, check out my Thanksgiving Recipe Roundup.)

Top with fresh parsley, a drizzle of olive oil or some melted ghee, and a sprinkle of salt. YUM.

Cauliflower Mashed Potatoes with Roasted Garlic

Cauliflower Mashed Potatoes with Roasted Garlic

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

These cauliflower mashed potatoes with roasted garlic are simple to make and delicious to eat. They're creamy, smooth, and dairy free!


  • 1 head of cauliflower
  • 1/2 cup coconut milk
  • 1 head roasted garlic
  • 1/2 tsp salt


  1. Cut the cauliflower into quarters, then chop into large florets.
  2. Using a steamer pot, steam the cauliflower until fork-tender.
  3. Remove from heat. Dump the water out of the bottom pot, then transfer the cauliflower to the pot that was used for the water.
  4. Squeeze out the cloves from the head of roasted garlic in with the cauliflower.
  5. Add the coconut milk and salt.
  6. Using your immersion blender, begin to purée the ingredients.
  7. Continue moving the immersion blender around and working through the pot until you can run it continuously.
  8. Run until desired smoothness is reached.
  9. Serve with a drizzle of olive oil and a sprinkle of salt on top.


When you first run the immersion blender, you will have to start and stop. Once the cauliflower starts to break down, you will be able to run it more smoothly.

Cauliflower has a high water content. Due to this, these will be thinner than traditional mashed potatoes. If you want to thicken, try adding a bit of coconut flour to the mix while blending. It is very dry and soaks up moisture.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 89Total Fat: 7gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 315mgCarbohydrates: 7gFiber: 3gSugar: 3gProtein: 3g
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