Mashed Cauliflower

Mashed Cauliflower

Why didn’t we didn’t think of using cauliflower as “mashed potatoes” a long time ago!

This #EasySideDish is incredibly delicious, nutritious and SO easy to make it’s almost silly.

Cauliflower is a cruciferous vegetable in the raw should be limited for people with Hashimoto’s hypothyroidism.

In its uncooked state, cauliflower (and all cruciferous veggies) contain goitrogens which may inhibit or suppress thyroid function.

The good news is that cooking this group of vegetables releases the goitrogenic compounds that aren’t thyroid-friendly.

Since cruciferous vegetables are nutrient-dense and high in fiber they offer a variety of health benefits and thus I recommend that you enjoy them often, cooked, lightly steamed or roasted.

I certainly do.

Mashed Cauliflower

Mashed Cauliflower

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Course: Dinner, Gluten-Free, Lunch, Side Dish
Cuisine: American
Keyword: cauliflower
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4 servings
Calories: 91kcal


  • 1 head Cauliflower large, chopped into florets
  • 2 cloves Garlic minced
  • 2 tbsp Butter grass-fed
  • 1 tbsp Thyme
  • Sea Salt & Black Pepper to taste


  • Place cauliflower florets in a large steamer basket on the stove (or electric steamer) and steam for 15 minutes or until very soft.
  • Transfer steamed florets to a food processor or high-speed blender along with the garlic, butter, thyme, salt, and pepper.
  • Process until desired texture.  For example, if you prefer a chunkier mash, you can use a hand masher for this step.
  • Transfer to a serving bowl and keep warm or divide between plates and top with extra butter if desired.  
  • Garnish with chopped thyme.


More Carbs:  Make with half cauliflower and half mashed potatoes.
Dairy-Free:  Replace butter with extra-virgin olive oil.
Make it Cheesy:  Add nutritional yeast or parmesan cheese to the mash (approximately 1 tbsp per serving).
[click_to_tweet tweet="Mashed Cauliflower. Mashed potatoes in disguise! Steam & you're good to go. Replace butter with EVOO if desired. YUM #glutenfree " quote="If you love mashed potatoes, but they don't love you, cauliflower mash is a super healthy alternative. Rich in fiber, low-carb, what's not to love? " theme="style3"]
Tried this recipe?Mention @HolisticThyroidCare or tag #HolisticThyroidCare!


Nutrition Facts
Mashed Cauliflower
Amount Per Serving (1 serving)
Calories 91 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 4g25%
Cholesterol 16mg5%
Sodium 46mg2%
Potassium 451mg13%
Carbohydrates 8g3%
Fiber 3g13%
Sugar 3g3%
Protein 3g6%
Vitamin A 200IU4%
Vitamin C 66mg80%
Calcium 40mg4%
Iron 1.3mg7%
* Percent Daily Values are based on a 2000 calorie diet.

Health Benefits of Cauliflower

  • Bone health (cauliflower contains vitamin C and vitamin K which helps with collagen production and prevents bone loss.
  • Detoxifying
  • May help to reduce blood pressure
  • Supports the immune system
  • May help reduce the risk of cancer
  • Nutrient-dense
  • High in fiber, 3 grams of fiber in one cup; helps prevent constipation, diverticulitis and inflammatory bowel disease; fiber feeds the healthy bacteria in the GI tract which helps reduce inflammation.