Roasted Mashed Cauliflower is a healthier twist on mashed potatoes and one that is preferred by many of us.  My Roasted Mashed Cauliflower is made with a non-starchy veggie, excludes dairy, and it is every bit as delicious as traditional mashed potatoes. If you love garlic mashed potatoes, then this is a must try recipe for you and anyone on a low carb or Ketogenic diet.

After some testing in my kitchen, I finally discovered that the secret to making a really flavorful, creamy mashed cauliflower is in how it’s cooked, not a specific ingredient, like more fat or more garlic. I learned not to boil or steam the cauliflower florets, but to put in the extra time to roast them and capture deeper, richer flavors.  Simply roast the florets with the garlic, then puree together. Perfection!

What is cauliflower mash? Or mashed cauliflower?
These are the same thing. Cauliflower mash or mashed cauliflower is a favorite low carb replacement for mashed potatoes. It is a perfect Ketogenic, GAPS, and AIP diet swap for starch, and is really satisfying for many potato lovers craving comfort food, or a starchy root vegetable, who need a substitute with fewer carbohydrates.

If you like mashed potatoes I can promise that you will totally love this roasted cauliflower mash. Not only does mashed cauliflower taste better than mashed potatoes, it’s a lot healthier.  I wrote about the benefits of cauliflower in my Coconut Curry Roasted Cauliflower recipe. It is a perfect way to get away from high carb, starchy root vegetables, which can be inflammatory for some of us.  Also, one small head of cauliflower contains less than 70 calories. If you were to make the comparable amount of mashed potatoes, you would need 4 potatoes totaling 520 calories, and most of those in starchy carbohydrates.

Print Recipe
5 from 1 vote

Roasted Mashed Cauliflower

Prep Time5 mins
Cook Time40 mins
Total Time45 mins
Course: Main Dish
Servings: 8
Calories: 31kcal


  • 1 head of cauliflower -- 2 pounds, cut into small florets
  • 2 Tbsp. olive oil
  • 1 tsp. sea salt
  • 1/4 tsp granulated garlic --optional
  • 1/4 cup bone broth --chicken or an organic broth of your choice


  • Preheat oven to 425° F
  • Wash cauliflower, pat dry and cut into florets
  • Place cauliflower in large 9x13 baking dish. Drizzle with oil; tossing gently to coat.
  • Trim the end of your head of garlic to show the clover. Sprinkle a bit of olive oil on the head of garlic. Wrap the head in foil.
  • Place the baking dish of cauliflower and the garlic foil packet into the oven. Bake for about 30-35 minutes.
  • Once everything is roasted, remove from oven.
  • Remove the garlic from the head. Just squeeze them, or use a fork to pull them out. I used my hands, took the head of garlic and squeezed the sh*t out of it straight into my food processor bowl.
  • Place the roasted cauliflower in your food processor along with the roasted garlic cloves. Turn food processor on, pulse until garlic and cauliflower begin to become a paste, then start adding the olive oil and coconut milk into the processor, going slowly and watching to add the amounts to make the texture to your preference. If you like it a bit smoother, add a little more coconut milk. Just play it by ear.
  • Add salt and pepper to taste. Return the blended cauliflower to the baking dish. Bake for 40 minutes or until soft enough for a fork to go through easily.
  • Remove from oven and let cool briefly, about 5 minutes. Place the cauliflower back in the food processor, add the bone broth, pulse until smooth, 2-3 minutes. Enjoy right away.


Can be stored in an airtight container in the fridge for up to 4 days.


Calories: 31kcal | Carbohydrates: 0.03g | Protein: 0.3g | Fat: 3g | Saturated Fat: 0.5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 242mg