Go Back
Cauliflower Draining

Silky Smooth Mashed Potat….err…Cauliflower!

This recipe makes 4-5 silky smooth servings of cauliflower that has this incredible texture so similar to mashed potatoes that you may forget you made the substitution!
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 5 People


  • 1 small glass or ceramic baking dish
  • Your blender/food processer/stand mixer with whipping attachment
  • 1 head of cauliflower quartered and boiled
  • 2/3 cup skim milk
  • 2 cloves garlic grated or pasted
  • 2 egg whites
  • 2 stems rosemary
  • 2 tsp. salt
  • 1 tsp. black pepper


  1. First, peel the green stems and leaves off of your head of cauliflower and set aside. We won’t use them in this recipes, but don’t throw them out. They are fantastic chopped up in vegetable soup or added into salads for crunch.
  2. Quarter your cauliflower and put them in a pot of boiling water – enough water to cover them. Boil for roughly 20 minutes. Drain.
  3. Preheat oven to 350 degrees F.
  4. Put all of your boiled cauliflower into a blender, food processor or bowl of a stand mixer. We will continue with the blender option from here because that is what I used, but note that I just moved and cannot find all of the parts to my food processor or I would have used that.
  5. Pour about half of your skim milk into the blender with the cauliflower. Grate your garlic directly into the blender as well. If you do not have a micro-plane, you can finely chop your garlic, sprinkle a little salt over it on your cutting board, then smash it with a butter knife to make a paste. It is time consuming, but you don’t want chunks of garlic in this mixture.
  6. Peel the needles of two springs of rosemary directly into the blender. Add salt and pepper and blend. While the mixture is spinning, slowly pour in the rest of the milk. You may have to frequently stop, press the mixture down with a wooden spoon then continue. You don’t want to add too much moisture, so do not increase the amount of milk however tempting that may be.
  7. Taste for salt content at this point. Add more if you feel the mixture needs more seasoning. When you are pleased, add in your egg whites and blend again until the mixture is very smooth.
  8. Pour your cauliflower mixture into your un-greased glass or ceramic pan and bake on a middle rack for 45 minutes.

Recipe Notes

Also, did you notice that this recipe includes zero oil or butter and absolutely no cheese? You probably won’t miss them, but if you desperately feel the need for cheese, add one tablespoon of cream cheese to your mixture and blend prior to adding your egg whites. You may need to bake an extra 5 minutes for having made that addition depending on your oven.