Cause it’s the mash, it’s the Cauli-mash!

One of the biggest complaints I see from the bariatric community regarding cauliflower mash is that it’s way too liquidy. Having tried various brands of pre-made as well as a few homemade recipes I’ve found online, I totally agree. I’ve also found that most of the recipes for cauliflower mash require you to either steam and wring out fresh cauliflower or thaw and wring out frozen. It may not sound like a difficult step, and it isn’t, but in my opinion it’s a pain in the butt! So I wanted to find an easier way to have a thicker mash.


By George, I think I’ve done it! Now, this recipe doesn’t make a mash of the same texture as mashed potatoes. You just can’t get the same texture without some form of starch. If you really miss the texture, I suggest going 2/3 to 1/3 cauliflower to russet potato. Cut up the potatoes in evenly sized pieces and boil until a fork passes through easily. Drain and put back in the pot before adding the cauliflower*. Russets are most commonly used for baking and mashed potatoes due to their starch content. Adding a little bit of russets to your cauliflower will go a long way to bring that traditional mash texture. Doing this obviously ups the carbs, but it’s still way better than just straight up potatoes.

By then cooking the cauliflower with bone broth and seasoning, you’re cooking the flavor into the cauliflower and allowing the excess liquid to cook out prior to mashing. Cooking out the extra liquid is the most important step in getting the right texture!

NOTE: If using fresh cauliflower, you’ll need to steam it before adding it to a pan with the potatoes. Without steaming, the cauliflower will take much longer to cook down and the potatoes will lose all structure.


Thick and Creamy Cauliflower Mash




  • 20 oz Frozen Cauliflower or 25 oz fresh
  • 1 1/2 cups Organic Bone Broth
  • 1 tsp Garlic
  • 1 tsp Seasoned Salt
  • 1 tsp Italian Seasoning
  • 2 Tbsp Kerry Gold Butter
  • 1/4 cup Grated Parmesan
  • 1 slice of low carb bread, dried and smashed into bread crumbs


  1. Empty bag of frozen cauliflower into a colander and place either in a large bowl or in a clean sink. Allow cauliflower to fully thaw before moving onto the next step.
  2. Shake the colander to make sure all the excess water has been removed and then empty the cauliflower onto a bed of paper towels. Wrap paper towels around the cauliflower and press gently to remove the last bit of surface moisture.
  3. Add cauliflower to a medium-large sauce pan along with the bone broth, seasoned salt and italian seasoning. Cover and place over medium-low heat.
  4. Bring to a simmer and reduce temperature to low. Mix the cauliflower around a bit to make sure the seasoning is mixed in and all the cauliflower has come in contact with the bone broth. Continue cooking for about 10-15 minutes, half covered, or until the broth has been reduced to almost nothing. Remove from heat.
  5. You can either let your cauliflower cool before moving onto the next step or do it while it’s still hot. If you choose to wait, add the butter to the cauliflower as soon as you remove it from the heat. If you choose to move on while it’s still hot, take the proper precautions.
  6. Pour your cauliflower mixture into either a food processor or a high powered blender (such as a Ninja). If the mixture is still hot, make sure you vent the top. As you blend the mixture, the heat and steam will expand and could make the top blow off, splattering cauliflower everywhere and possibly harming you.
  7. Blend on high for approximately 1 minute. Open the blender and scrape down the sides using a rubber spatula. Now is when you add the heavy cream, garlic and 1/2 cup of cheddar. Continue blending until mixture reaches desired smoothness.
  8. Pour cauliflower mixture into a greased baking pan and top with bread crumbs, parmesan and the remaining cheddar.
  9. Bake at 250 for 30 minutes, covered with foil that you’ve cut vents into. After 30 minutes, remove foil, turn up the heat to 325 and continue baking for another 30 minutes, or until cauliflower is bubbly and the topping is golden brown.
  10. Remove from oven, top with chives and serve.

If the texture of your cauliflower is still too liquidy for you once you blend it up, you can add it back to the cook pan and place it over low heat. Allow it to cook on low, stirring very frequently, until the texture has thickened to your desired viscosity.

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