Cauliflower Mash (Plant-Based)

Enjoy a mashed potato alternative without the potatoes

The Story Behind the Dish

This cauliflower mash is one of my favorite holiday dishes. It’s a satisfying, flavorful side that brings all the warmth and familiarity of traditional mashed potatoes. Unlike classic mashed potatoes, this version skips the white potatoes and dairy, making it fully AIP-compliant. 

For those unfamiliar, the AIP (Autoimmune Protocol) is an elimination diet focused on calming inflammation and promoting gut health by cutting out foods that may trigger immune responses and consuming nutrient dense foods. It can be helpful for people with chronic inflammation or autoimmune conditions. For a period, you avoid grains, legumes, dairy, processed foods, refined sugars, eggs, nuts, seeds, coffee, alcohol, and nightshades, a category of plants that includes white potatoes. Because both white potatoes and dairy can potentially contribute to inflammation, this mash uses cauliflower instead, which offers a creamy base while aligning with AIP guidelines.

When I first began the Autoimmune Protocol, I found it challenging to know what I could actually eat, but over time, I discovered adaptable, delicious options. I’m excited to share more AIP-friendly recipes this holiday season! This creamy, savory cauliflower mash is one of those dishes that can be easily customized to your taste. To keep it fully AIP-friendly, try using the spice mace (the outer webbing of nutmeg); if being fully AIP-compliant isn’t a concern, allspice or nutmeg work well too. Enjoy a satisfying, flavorful side dish without the usual ingredients!

Recipe Overview

Prep Time: 10 minutes

Cooking Time: 40 minutes

Yields: 4 servings

Ingredients

• 1 large head cauliflower, broken into florets

• Extra virgin oil (for roasting cauliflower and garlic)

• 5 cloves roasted garlic (see roasting instructions below)

• ⅓ cup extra virgin olive oil (for blending)

• ½ teaspoon allspice (adjust to taste; substitute with nutmeg or mace for AIP-friendly option)

• Salt and pepper, to taste

• Optional garnishes: fresh herbs, edible flowers

Directions

1. Preheat the oven to 400°F (200°C).

2. Prepare the cauliflower: Break the cauliflower into florets and spread them on a baking sheet. Drizzle with olive oil and toss to coat evenly.

3. Roast the cauliflower: Place the baking sheet in the oven and roast for 30 minutes, or until the cauliflower is tender and easily pierced with a fork. Toss the florets halfway through to ensure even roasting.

4. Roast the garlic:

   1. While the cauliflower is roasting, peel 5 cloves of garlic. In a small pot, add the peeled garlic cloves and cover them with olive oil. Place over low heat and cover with a lid.

   2. Roast the garlic slowly for 15-20 minutes, checking occasionally to prevent burning. Flip the cloves for even roasting. They’re ready when soft, golden, and fragrant.

   3. Tip: Be cautious when removing the lid, as steam may cause hot oil to splatter. Once roasted, set the garlic aside, and store any extra garlic in the oil for future use.

5. Blend the cauliflower: Once the cauliflower is roasted, transfer it to a bowl. Use an immersion blender or food processor to blend until smooth.

6. Add the garlic and olive oil: Add the roasted garlic to taste, along with ⅓ cup of olive oil. Blend until you reach your desired consistency.

7. Season: Stir in allspice, salt, and pepper to taste, adjusting as needed.

8. Serve: Your cauliflower mash is ready to enjoy alongside your favorite main dishes! Top it with your favorite garnishes for an extra touch of flavor and color.

Nutrition Overview

The following nutritional values are calculated using Cronometer and represent ¼ of the recipe. 

Calories: 219

Protein: 4 grams

Fiber: 4 grams

Net Carbs: 7 grams

Fat: 19 grams

Why Cauliflower?

Cauliflower is a great stand-in for potatoes, especially for those following AIP or low-carb diets. Its mild flavor makes it easy to pair with savory seasonings, while its natural creaminess, when blended, mimics the texture of mashed potatoes without the starch. Nutritionally, cauliflower is lower in carbs than potatoes and a good source of fiber and antioxidants. 

For extra benefits, use the “chop and stop” method: chop the cauliflower and let it sit for 40 minutes before cooking to increase its sulforaphane content. Sulforaphane is a compound linked to cellular health, detoxification, and inflammation reduction, and it even shows promising anti-cancer potential. Alternatively, adding a bit of raw horseradish or mustard powder before serving can also help boost sulforaphane levels in the dish.

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Enjoy this recipe as part of an anti-inflammatory lifestyle! I choose dishes like this because their benefits build over time, supporting a balanced, nourished body. Hope this cauliflower mash adds something delicious to your holiday table. I’d love to hear about any personal touches you add!

Take care,

Rebecca