Three Ingredient Puréed Cauliflower

If you are a fan of mashed potatoes, you are going to love this ‘Three Ingredient Cauliflower Purée recipe! Buttery, light and has the taste and texture of mashed potatoes without all the carbs. I offer a Paleo and Whole 30 option!
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Three Ingredient Puréed Cauliflower/ Paleo and Whole 30

 Let’s Talk Cauliflower:

Cauliflower is high in fiber, Vitamin C, folate and contains many phtyochemicals common in plants that are members the cabbage family. Cauliflower is also high in sulforaphane, a nutrient known to have anti-cancer benefits. All this and almost no carbs so you can indulge in this decadent side dish with absolutely no guilt!

Three Ingredient Puréed Cauliflower/ Paleo and Whole 30

 What are the three ingredients?

Cauliflower, butter (or clarified butter or ghee for my Whole 30 friends) and sea salt! If you wish you can  freshly ground pepper and garnish with parsley.

Three Ingredient Puréed Cauliflower/ Paleo and Whole 30

 So versatile!

I frequently use cauliflower purée as a side dish because it goes well with just about any protein main course as well as salads. My latest obsession is making a maple version topped with roasted lemon chicken breasts! Of course it makes the perfect mash potato substitute, and is pretty enough to make even for the holidays!

The Recipe: Three Ingredient Cauliflower Purée

What you will need: you will need a veggie steamer, a food processor or potato masher .

5 from 2 votes
Three Ingredient Puréed Cauliflower
Prep Time
5 mins
Cook Time
12 mins
Total Time
17 mins

A simple delicious puréed cauliflower. Paleo with a Whole 30 option!


Course: Side Dish
Cuisine: American
Keyword: easy side dish recipe, Paleo recipes, Whole30 recipe
Servings: 6 servings
Author: Linda Spiker
  • 6 cups cauliflower leaves and core removed, cut into small florets
  • 1/2 stick 1/4 cup butter or ghee, room temp
  • Sea salt and/or freshly ground pepper to taste
  • Parsley for garnish if desired
  1. Place two inches of water in vegetable steamer. Place cauliflower in steamer.
  2. Turn flame to high heat
  3. Steam cauliflower till a fork goes in easily, usually 10-12 minutes
  4. Carefully place cauliflower into food processor, add a generous pinch or two of sea salt, butter, clarified butter or ghee. Process till smooth, scraping down sides of processor if needed. That's it! If using a potato masher place ingredients into a large bowl and mash until smooth.



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Whole 30, grain free, gluten free,

12 thoughts on “Three Ingredient Puréed Cauliflower

  1. I got 2 huge heads of cauliflower from my Abundant Harvest box, thought I’d try this recipe. Wow! I wouldn’t have thought it would be so easy and so delicious! Thank you!!

  2. I was skeptical of cauliflower being a good replacement for mashed potatoes (a lifelong fan, here) but they really do satisfy that craving! Love the simplicity of your recipe and the clear, easy to follow instructions!

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