Cauliflower Mashed Potatoes

It seems as though low-carb, keto and paleo aficionados are doing away with high-carb, starchy foods and swapping any recipe calling for these blood-sugar-spiking-substances with, cauliflower. Reminiscent of Portlandia's You can pickle it skit, cauliflower is being substituted for everything from potatoes, rice and pizza crust to tortillas, gratin and hummus (and yes, you can even pickle it).

You'd think cauliflower was a new invention with the comeback its making; most of us grew up eating some bland, tasteless, watery rendition of this cruciferous veggie and left home hoping to keep it in our lives simply as some distant, unpleasant memory. Until recently, most of us have avoided cauliflower like the plague - my childhood memory of it went something like this: plug your nose, count to 3 and swallow. Mmmmmm.

Millennials paving the way with food creativity

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Our food creativity has been drastically shoved away in the closet, scared to death of cholesterol, animal fat and the opinions of our medical physicians for years now, but we're coming out of our mundane food closet now more than ever.

(Try to convince a Millennial to eat steamed squash with a little margarine 😝...good luck with that!)

We're not only getting creative with cauliflower but zucchini, summer squash, nuts, coconut and bacon are making some serious innovative headway. Yes, Millennials are paving the way with food creativity - we're stepping outside of our 80's and 90's food boxes where everything was steamed, low-fat, fat-free and tasteless - now, we're embracing and exploring food in much more delicious, pleasurable and healthy ways.


The low-carb, low-starch, grain-free profile and relatively neutral flavor is what gives cauliflower its super diverse characteristics. The good news that we've started to explore cauliflowers universality, we don't have to eat anything steamed ever again. 

One of my favorite ways to incorporate cauliflower into my keto lifestyle is through cauliflower and rosemary mashed potatoes. I've found it to go really amazing with grass-fed burgers, roasted chicken, grilled sausage and grilled chicken legs. 

Hot Tip: roast a chicken and use the left-over fat as gravy for your cauliflower mashed potatoes! (new to roasting chickens? click here for some simple guidelines on how to roast your next bird)

I like to make my cauliflower mash a little different than other keto and paleo-friendly mashed potatoe recipes secret (this simple addition not only improves flavor, but the wellness qualities of this mouth-watering dish goes through the roof) is to steam the cauliflower in bone broth (don't worry, if you're nervously sweating thinking this is another trick to get you to eat steamed veggies, it's not, well, not in the way you think). 😰


DYK that homemade bone broth is my #1 anti-cancer food and among my top digestive and immune wellness supportive foods!?! You can get the recipe for my chicken broth and beef broth, right here.

Bone broth will resurrect the dead
— South American Proverb

When grocery shopping for your cauliflower, you can choose from any of the diverse colors cauliflower offers (okay, green or purple cauliflower might be a little weird as a mashed potatoe but, hey, you never know) - my personal favorite is the orange colored cauliflower for making cauliflower mash as it seems to add a rich butteriness of the dish.

So here it is, one of my most favorite side-dishes, Cauliflower and Rosemary Mashed Potatoes. I hope you relish in the delight of every bite this tasty side-dish has to offer.

WARNING: 1) You may want to take out stock in cauliflower due to its growing popularity 2) Once you start making this side-dish, you'll want cauliflower mash every night (not a joke) so be sure to warn your local farmer and grocer.


Heathar's Cauliflower & Rosemary Mashed Potatoes


1 medium head cauliflower, chopped (can chop into thick pieces)

2.5 cups chicken or beef bone broth (should cover less than half the cauliflower)

1/4 cup pasture-raised cream (full-fat)

2-3 tablespoons ghee, melted

1.5 tablespoons dried rosemary

1/2 teaspoon Celtic sea salt


1. Chop cauliflower and place in a medium-size sauce pan. Add bone broth.

2. Cover and bring to a boil. Let boil on medium heat for about 10 minutes or until cauliflower is super soft.

3. When cauliflower is almost done, melt ghee in a cast iron skillet. When ghee has warmed, add rosemary and sauté until rosemary is aromatic, take care not to burn. Stir frequently (it should only take about 1 minute for rosemary to cook-more time if using lower heat).

4. Add cauliflower (including broth) to blender or food processor as well as ghee rosemary mixture, salt and cream. Blend until it achieves a mashed potato-like consistency. Taste test to add more salt as desired.

You can have more recipes like this one - over 65 more in fact - by purchasing The Primal Foods Recipe eBook. Enjoy this recipe and I look forward to hearing how your creation turns out!



Heathar is a primal foods enthusiast and expert. She has studied food and nutrition for over 15 years and continues to do so to this day. When Heathar isn't in the kitchen, she's either writing, hiking or doing her primal energetics thing. If you are interested in discovering how Heathar's nutrition work may benefit you, contact her to schedule a free 45-minute phone consultation. Until then, Eat, Live and Be Primal!