Garlic Mashed Cauliflower (AIP / Paleo / Whole30)

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As someone who is always developing recipes, it can be tempting to create elaborate dishes or treats. But sometimes what I need – and what we all need – is a staple recipe. One that is not only delicious and easy, but packed with healthy fats and veggies. This Garlic Mashed Cauliflower is IT!

Garlic Mashed Cauliflower (AIP / Paleo / Whole30)

Cauliflower hardly needs an introduction in the Paleo / AIP diet world. At the same time, when it comes to mashed cauliflower, it can be either an average side, or a delicious one. This Garlic Mashed Cauliflower is definitely delicious.

The butter traditionally used in mashed potatoes is hardly missing in this recipe. Instead, the coconut milk adds plenty of creaminess and flavor.

Garlic Mashed Cauliflower (AIP / Paleo / Whole30)

This recipe pairs perfectly with many of the other special dishes, such as our highly popular Breakfast Sausage Sweet Potato Sliders.

Breakfast Sausage Sweet Potato Sliders

And, if you love this, there are also a series of dishes featuring cauliflower “fried” rice: Pineapple Ham, Bacon and Eggs (egg yolks have been a successful reintroduction for me, yay!), and Shiitake Salmon are all variations on the fried rice theme.

What You’ll Need to Make this Recipe:

Immersion blender or food processor. If you don’t have an immersion blender, get one. I don’t always recommend specific products but this is an absolute life-saver. It makes pureeing everything from soups to this mashed cauliflower so much easier. We literally use it every single day in my kitchen! Although there’s plenty out there, this one by BELLA is very affordable – and still stainless steel!.

Besides the full-fat coconut milk (I use this Simple version because it has no guar gum or thickeners) nothing fancy is needed here! Garlic and cauliflower are foods we often have on hand, as well as the thyme. For the sea salt, I always keep a bag of Redmond Real Sea Salt on hand. It’s healthy, affordable and of course, real (unfortunately many pink sea salts may not be).

Enjoy this delicious, garlic-y mashed cauliflower. If you make this, don’t forget to #letscreatethesweetlife! XOX

Garlic Mashed Cauliflower (AIP / Paleo / Whole30)

Garlic Mashed Cauliflower (AIP / Paleo / Whole30)

This staple veggie side is made creamy with coconut milk and savory with plenty of garlic and thyme. An AIP favorite, it's also Paleo + Whole30 (and Vegan to boot)!

Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 4 people
Author Alyssa Reaves


  • 1 medium cauliflower
  • 1 Tbsp coconut oil
  • 5 garlic cloves
  • half onion
  • 1 tsp thyme
  • 1 tsp sea salt
  • 1/3 cup coconut milk


  1. Set a large pot filled with water to boil on the stove. While the water heats, break the cauliflower into florets, discarding the thickest part of the stem and leaves. Dice the garlic cloves and chop the onion. 

  2. Cook the cauliflower in boiling water for 8-10 minutes (until you can easily pierce it with a fork). Drain and set aside.

  3. In same pot, add Tbsp coconut oil over medium heat. Put the diced garlic and onion. Cook for about 5 minutes, until fragrant and slightly browned. Add the thyme and sea salt and cook a minute more, stirring to incorporate spices.

  4. Remove pot from heat and add cauliflower, mashing lightly with a  fork. 

  5. Add the coconut milk and puree using an immersion blender. Alternatively, you can also puree in a food processor. Enjoy!



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