Garlic Cauli-Potato Mash

  • Author: Amber Hanson


If you have been limiting your intake of carbohydrates for any reason, cauli-mash is probably not a new idea to you. Heck, you can even buy some in the grocery store now. The pre-made versions do often have added starch, usually rice, or they are made with dairy products. While this option can work for someone just looking to limit carbs, they don’t work for those who have allergies or follow a paleo diet. This recipe uses a bit of real potato to improve the texture but is still predominately cauliflower, keeping carbs low. Plus, it’s lactose-free. If you are sensitive to even ghee, you can substitute another fat like olive oil or coconut oil instead.



  • 1 sm. (about 8-ounces) russet potato, peeled and large diced
  • 1 lg. head cauliflower, cut into florets (about 6 cups)
  • 1 clove garlic, peeled and smashed
  • ½ cup unsweetened nut milk, warm
  • ¼ cup ghee, melted
  • 1 tsp. sea salt


  1. Place potatoes, cauliflower, and garlic in a 4-quart saucepan with cold salted water. Bring to a boil.
  2. Reduce heat slightly and cook 8-10 minutes until vegetables are tender. Drain and return to the pan or place in a mixing bowl.
  3. Add milk, ghee, and salt. Use a potato masher or hand mixer to blend mixture until creamy.

garlic cauli-potato mash


Serves 8

GrillGirl Contributor, Amber Hanson.

Amber Hanson, Contributor

Amber is a licensed nutritionist living in Minneapolis, Minnesota. She likes teaching people the power of eating real food as a path to wellness, health, and happiness. You can find her at for nutrition tips, recipes, classes, and consultations.