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Whipped Cauliflower AIP Mashed “Potatoes”

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 4 1x
  • Category: Side Dish
  • Method: Steam
  • Cuisine: American
  • Diet: Diabetic


Who needs potatoes when you can make cauliflower taste this good?



  • 1 head cauliflower (aprx 5 inches in diameter), or 4 cups florets
  • 9 cloves garlic
  • 1/3 cup bone broth (more if needed)
  • 4 tablespoons Butter Flavored Coconut Oil 
  • 1 1/2 teaspoons salt, more to taste


  1. Bring a 4-quart pot of water to boil. While it comes to a boil, cut up your head of cauliflower.
  2. Once the water is boiling add in the cauliflower and garlic. Cover and let it cook for 15 minutes or until the cauliflower is fork-tender.
  3. Drain very well and place the tender cauliflower and garlic in a high powered blender or food processor.
  4. Add in the bone broth, salt and buttery coconut oil. Blend on low, gradually increasing the power to high. Use a tamper to mash down the cauliflower, and keep the mix moving. If your blender doesn’t have a tamper, pause the blending periodically and scrape down the sides and move it around with a spatula.
  5. Blend until it’s thick and silky. Taste, add up to 1/2 teaspoon more salt if needed. Blend and serve hot.
  6. I like to garnish it with green onion and a little melted Buttery Coconut Oil. This goes really well with Chicken Breast, Meatballs, or Broiled Salmon. 

Recipe Notes:

  • If you’re not AIP you can use grass-fed butter or ghee instead of coconut oil.
  • All that garlic doesn’t make it spicy, the garlic cooks and becomes tender and sweet.
  • Don’t add more bone broth unless you really have to, the more you add the less thick it will be.
  • 4.6 net carbs per seving.


  • Serving Size: 1/4 recipe
  • Calories: 167
  • Sodium: 635.4 mg
  • Fat: 14.2g
  • Saturated Fat: 5g
  • Trans Fat: 0
  • Carbohydrates: 8g
  • Fiber: 3.4g
  • Protein: 3.8g
  • Cholesterol: 0