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Mashed Cauliflower {Gluten Free | Dairy Free}

Mashed Cauliflower

Mashed Cauliflower {Gluten Free | Dairy Free}

While we LOVE regular mashed potatoes, mashed cauliflower can give you extra cruciferous vegetables in your diet + is a friendly candida version. Aka – you aren’t feeding any GI overgrowths if you have them! In our picture, we topped with a dollop of grass-fed butter, but feel free to leave this out. It’s SUPER tasty even without the butter {especially if you can’t do dairy!} If you want to take things up a notch, try adding in some truffle oil and pairing this with our bomb bruschetta chicken. it’s like restaurant chef quality bruschetta chicken in your own home. The added plus is that it isn’t carb heavy leaving you feeling bloat city.

If you want these extra whipped without dirtying another dish, try an immersion blender! You Just blend it right in the same pot you cooked with.

Here are some benefits of cauliflower

  • Protects Heart Health
  • Lowers Cholesterol
  • Benefits Immune System
  • Added Fiber
  • Boosts Brain Function
  • Natural Diuretic
  • Excellent Source of Vitamin C
  • High in B Vitamins
  • Prevents Bone Loss
  • Aids in Detoxification
  • When you make this mashed cauliflower, don’t forget to tag @nuvitruwellness us on Instagram + Facebook, so we can see your creation + share it! We love seeing what you create in the kitchen!
Mashed Cauliflower

Mashed Cauliflower

Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Servings: 6 Servings


  • 4 Garlic Cloves
  • 2 Cauliflower Heads Medium Size, Chopped into florets
  • 1 1/2 Cups Bone Broth
  • 1 Tbsp Thyme Dried
  • 1 Tbsp Oregano Dried
  • 1/4 Yellow Onion Chopped
  • 1 Tsp Avocado Oil
  • 1/4 Cup Nutritional Yeast
  • Salt + Pepper To Taste


  • Preheat oven to 400 deg F. Wrap garlic cloves in foil and place on baking sheet. Bake at 400 deg for ~20 minutes, or until the cloves are lightly browned and soft when pressed. Cool and remove roasted garlic cloves from their skins and set aside.
  • In a large pot on stove top, add the cauliflower florets, chicken broth, thyme, and oregano. Bring to a boil and then reduce to medium-high heat. Cook, covered, ~15 minutes or until soft. Do not drain liquid.
  • In a small non-stick skillet, heat avocado oil over medium-high heat on stove top. Sautee yellow onions until tender. Set aside.
  • In a large blender, combine the roasted garlic, cooked cauliflower, and sautéed onions with the nutritional yeast, black pepper, and sea salt. Blend until smooth. If more liquid is needed to achieve desired consistency, add some of the remaining cooking liquid from the cauliflower. Serve + enjoy!
Avatar for Farrah Oxley
Farrah Oxley

Farrah is a Registered Dietitian Nutritionist and Licensed Dietitian by the State of Texas. She graduated from University of Texas with her bachelor’s degree in Nutrition and Dietetics. She is a Group Fitness Instructor at Trufusion in Austin, TX. Schedule a call with her to take your nutrition to the next level - https://nuvitruwellness.com/austinnutritionist-farrahoxley/