Mashed Cauliflower 

› Mashed Cauliflower

Diabetic Side Dishes

Many people like myself loves mashed potatoes, but the only problem with potatoes are high in carbohydrates and the glycemic index.

Thankfully there is mashed cauliflower which is an alternative to traditional mashed potatoes, which is much lower in carbs and very low on the glycemic index.

By adding butter, bacon bits or chives you will never miss potatoes again.

This recipes is not only diabetic friendly recipes, it’s also paleo-friendly as well.

If you love this mashed cauliflower recipe why not give my Cauliflower Fried Rice a try.

If you are looking for more diabetic side dish recipes why not check it out.

How To Make Mashed Cauliflower 

Recipe Type

Side Dish

Degree of Difficulty



4 servings

Cooking Times

Preparation Time:  20 minutes

Approximate Cook Time: 25 minutes

Total Time: 45 minutes

Source: The Paleo Plan


1 1/2 head(s) cauliflower

3/4 cup(s) coconut milk, full fat

3 tablespoon(s) coconut oil

2/3 cup(s) chives, fresh

3 medium garlic clove(s)

2 teaspoon(s) rosemary, dried

1 teaspoon(s) sea salt, to taste

1 teaspoon(s) black pepper, freshly ground, to taste


Roughly chop the cauliflower, removing all leaves.

Place in steamer and cook until it's easy to stick a fork in it (about 20 minutes).

Mince the garlic and finely chop the chives. Saute the garlic, chives and rosemary in coconut oil until the garlic is light golden brown.

Use a food processor or a masher to mash up the steamed cauliflower florets. Add the garlic, chives, rosemary, coconut oil mixture to the cauliflower.

Add the coconut milk.

Cook on medium low heat and mash with a masher while they're in the pot. Or if you have a submergible blender, use that to blend mixture while it's in the pot.

Add sea salt and pepper to taste.

More Side Dishes

Baked Sweet Potato Fries

These baked sweet potato fries are easy to prepare,  are health and low on the glycemic Index.

Broccolini with Hazelnuts

This Broccolini recipe with Hazelnuts is a great new twist to on boring steamed broccolini.

Cauliflower Couscous Salad

The cauliflower couscous is a great recipes, easy to make, and taste great.

Creamed Spinach 

This creamed spinach with coconut milk is a easy to make side dish.

For more recipes Diabetic Gourmet

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