Sugar Free Creamy Cauliflower Mash

My favorite part about what I do is being able to feed people with all types of diets, meal plans, and health restrictions. And this recipe is for, but not specific to, my vegan and paleo eaters! How many people love carbs but can’t/don’t eat them? It can become frustrating trying to find yummy foods that work for those specific diets. So I decided to make a creamy cauliflower mash that tastes just like mashed potatoes but doesn’t have the amount of carbs normal mashed potatoes have! What more could you ask for?

This recipe is one of those dishes that look and tastes like one thing, but in reality is much healthier! When you take that first bite it tastes just as delicious as mashed potatoes, but comes from a non-starchy vegetable. Plus, you aren’t going to be using loads of butter and while my recipe calls for sour cream, you don’t have to use it. It’ll taste just as creamy without it! Think about all of those calories you’re saving, without feeling like you’re chewing on cardboard.

Finding healthy meals doesn’t need to be hard, but my motto is that it does need to be interesting! Test your taste buds, do something out of the ordinary, mix together flavors you’ve never tried, and when you do that I can promise you your flavor palette will thank you!

Yield: 12 servings


6 cups Milk or Almond Milk (unsweetened/unflavored)

2 ¼ teaspoons Sea Salt or to taste

3 medium Cauliflower (2 ¼ lbs) – florets torn in 2″ pieces

1 small bunch fresh Thyme – tied in a bundle with kitchen string

2 fresh Bay leaves

freshly ground White Pepper to taste

¾ cup freshly grated Parmesan Reggiano (optional)

3 tablespoons Crème Fraîche or Sour Cream (optional)


  1. Bring milk to a boil in a large pot. Add half the salt, cauliflower and thyme bundle. Reduce heat to medium and partially cover the pan so that the milk doesn’t boil over. Simmer for 10 to 12 minutes until cauliflower is very tender. Strain in a colander, reserve the milk and let stand for 10 minutes until well drained. Discard thyme bundle.
  2. Place the cauliflower florets in the bowl of a food processor and process with a steel blade until coarsely chopped. Add the balance of the salt, pepper, parmesan and 2 tablespoons of the reserved milk. Process for another 30 seconds until very smooth. Add a bit more reserved milk to the desired consistency, if needed.

Cook’s note: The purée can be prepared to this point up to 1 day ahead. Transfer the purée to a bowl, let cool to room temperature, then cover and refrigerate until ready to use.

  1. When ready to serve, place the purée in a medium saucepan and heat over medium heat until very warm, stirring frequently. Add the crème fraîche and stir until well incorporated. Transfer the purée to a serving bowl and serve immediately.

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Sugar Free Creamy Cauliflower Mash
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