good slow-carb mashed cauliflower recipe?

I looked around a bit online, but most of the recipes I found included everything mashed potatoes would, including a heap of butter and milk. Has anyone found/created a yummy mashed cauliflower recipe? Please share!


The Best Answer

This, of course, is not mashed, it's the same consistency of rice, but it is excellent and so easy!

Cauliflower "Rice"

This is my method for making "rice" from cauliflower. If you haven't tried it, you must! It tastes very mild. It can be used under a sauce, such as crab imperial or chicken ala king, or as the base for a dish such as fried "rice" or a "rice" salad. It does not work well as a substitute for rice in casseroles where the function of the rice is to absorb liquid.

Watch the Demonstration Video of How to Make Cauliflower "Rice"


1 head cauliflower (or however much you want)


To make this dish the most easily and to have it come out the best, three pieces of equipment are very helpful:

- A food processor

- A microwave

- A covered (or fairly tightly coverable) microwave-safe dish

1) Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade. Alternatively, you can shred it with a hand-held grater, or even use a knife, if you have the dexterity to chop it up VERY finely.

2) Microwave it in a covered dish. DO NOT ADD WATER. Cauliflower absorbs water like crazy, and the "granules" will become gummy. To keep it fluffy, just let the moisture in the cauliflower do its work.

Carb Count: Each cup contains 5 grams of carbohydrate, about half of which is fiber, for a ECC of 2.5 grams.

All Answers


United-States flag

Well... this is from the 4 Hour Cookbook (http://robbwolf.com/wp/wp-content/uploads/2010/12/The-Slow-Carb-Cookbook.pdf) and its part of the Shepherd's Pie recipe, but it could work for ya.

I should mention - I haven't actually tried these yet. We tried the fauxtatoes using chickpeas on top of our Shepherd's Pie (because I forgot to buy fresh cauliflower - oops) and those were okay too. They're available under Snacks & Sides at 4hourrecipes.com.


1 head cauliflower

4 Tbsp butter

1–3 Tbsp cream (optional)

Salt & pepper taste

3 Tbsp olive oil

1 medium onion, chopped

1 cup frozen organic peas & carrots,


3/4 cup frozen organic green beans, thawed

1 lb ground grass-fed beef or bison

1 Tbsp coconut flour or almond flour

3/4 cup beef stock or broth

1 Tbsp chopped fresh thyme or 1 tsp dried

1 Tbsp chopped fresh rosemary or 1 tsp



1. Preheat oven to 400°F. Break the cauliflower into chunky pieces and steam until just

tender. Put in the food processor with 2 Tbsp butter and process until smooth. Add

salt & pepper to taste. Optional: Add cream 1 Tbsp at a time until smooth but still

fairly thick. Set aside.

2. Heat oil in a skillet over medium-low heat. Add onion and sauté several minutes

until soft. Add beef and cook for about 5 minutes, stirring to break up the meat so it

browns evenly. Add peas, carrots and green beans and cook another five minutes.

3. Stir in the coconut flour. Add broth and herbs and reduce the heat to low and simmer,

stirring occasionally, for about 5 minutes. Add salt and pepper to taste. Remove from

skillet and put into a 9-inch pie pan. Spread the cauliflower over the top.

4. Scatter 2 Tbsp of butter cut into small pieces on top of the cauliflower. Bake 30–35


ACTIVE COOKING TIME: 20-30 minutes


SERVINGS: 8 slices


Australia flag

I wouldn't say this is a sub for mashed potatoes exactly, but I've used these as a replacement for hash browns with breakfast.

In my opinion, cauliflower never tastes quite like rice or potatoes, but you can still make it taste really good.

Here's how I make them :

(Makes 2 cups)


2 c raw cauliflower, grated using a cheese grater or chopped to the size of your pinky thumbnail

1 small onion, finely chopped

2 garlic cloves, finely chopped

Oil (macadamia nut oil or olive oil)

Sea salt, fresh ground pepper

Optional seasonings (You can spruce up the dish with a seasoned salt, herb blend or or paprika – Don’t try all of them at once! I like to use a blend of Italian Herbs or Turkish Seasoning and usually buy from Penzey’s because they’re high quality and don’t have fillers.)


Pour a bit of oil into a frying pan, and set heat to medium. Add the onions and sauté until translucent or even a bit crispy. 5-6 minutes.

Add garlic. Cook until fragrant. 1-2 minutes.

Add cauliflower. Turn heat up a bit a cook until golden brown. About 6-10 minutes.

Season with sea salt and fresh ground pepper.

Add other seasonings if desired.


I'm sorry guys... but mashed cauliflower never ever will be anywhere even close to mashed potatoes. I tried them a few times when I attempted the South Beach diet several years ago and ... well... they're just WRONG.

however, my boyfriend and i happily (albeit by accident) found out that mashing Lima beans works phenomenally! We bought a pound of dried large Lima beans, soaked them overnight, boiled them for about an hour and a half and mashed 'em up for our steak! the flavor and texture were WAY more similar than the cauliflower fauxtatoes, and with a little of the red wine mushroom sauce that I made they were unbelievable! even my boyfriend -who LOVES mashed potatoes (I'm not nearly as big of a fan) was gushing about the similarity.

YUM! :)

  • neptunebljc commented Sep 2nd 2011:

    There is a company call In Cusin' (in Canada) . They taste like fake mashed potatoes. I had my supervisor try them and she HATES cauliflower, and she said they tasted like the fake ones she makes for the kids.


Israel flag

Why would you ever want to supplement mashed potatoes with cauliflower?

There are so many wonderful foods that this diet allows, and cauliflower itself is a wonderful vegetable.

Put it in a preheated oven (maximum temp.) with some olive oil salt&pepper until it browns.

It tastes wonderful!

You can even fry it!! Imagine! frying is not allowed in most diets and here it it. Just think about the great things you can eat on this diet and don't try to recreate foods that you cannot with different ingredients.

All you get during that process is food that will never taste the same as the original.


United-States flag

There's a recipe in the book:

Put olive oil in a pan with the cauliflower, mash them with a spoon, add some water, and then season with salt, pepper, garlic powder, and some parmesan cheese.

I've never tried it but it sounds pretty good. Need to find frozen cauliflower first.


Canada flag

I cook cauliflower in chicken broth, drain it really well, add some butter, and puree it in the pot with an immersion blender. I like it better than mashed potatoes.


United-States flag

I thought this was great, that I made up tonight for my dinner. I loved it. Something similar may already be out there, I'm sure. I boiled half a head of cauliflower with a small sprinkle of dried onion flakes. When very tender, I drained it completely, and added about a half T of butter, some salt, and a heaping T of cottage cheese. I then pureed it with my immersible blender until smooth and creamy. A little more butter on top and YUM!

Also, I stopped at an Indian grocery on the way home and found red lentils, yellow lentils, and some garbanzo bean flour. I'm thinking I might try that flour as a breading for frying something -- maybe zucchini? Onion rings?? I will experiment with using a little egg to hold the "batter" together. We will see. If any of you have any recipes that you like that use these let me know. :) I don't eat beef, pork or poultry, but I do eat fish, eggs and cottage cheese for my protein.

Wanted to share. My tummy is full and I am happy to have had something pretty different from the usual stuff I have. :)

BTW -- I'm 6 weeks in, and people are now asking me if I'm losing weight. I'm 53 & I feel super! WOO HOOOO!

  • gracefulklutz commented Feb 23rd 2012:

    I mashed cauliflower with speckled butter beans and a stick of unsalted butter last night. I added a tablespoon of nutritional yeast for a little cheese flavor. OMG!! Yum!! Pretty close to mashed potatoes. When I was on Atkins, beans weren't allowed and cauliflower itself is too runny. The dry of the beans balance out the moisture in the cauliflower and give it a good, creamy consistency. The butter makes it taste like comfort food.


United-States flag

I chop the cauliflower and put it into the microwave for about 5-6 mins on high. Add some butter and salt, that's it. Puree and you are done. It is awesome.

Like this post? Share it!

Join the 4 Hour Body Superhumans!

Join our community and be a part of the superhuman revolution!