Creamy Cauliflower Mash with Sautéed Mushrooms

Kyra Williams


From cauliflower fried rice to barbecue cauliflower wings, this white, cruciferous vegetable can be transformed into just about anything. And why not? It contains a ton of vitamin C, vitamin K (which helps to reduce inflammation) and is a great source of fiber, magnesium and potassium.

Creamy cauliflower is a delicious alternative to traditional mashed potatoes—plus, steaming cauliflower takes far less time than boiling dense russets. Get your healthy dose of cauliflower in this recipe, which is the true the trifecta as it’s actually paleo, vegan and gluten-free! Make this side dish when you’re looking to avoid unwanted starches and lighten up your meal. Serve with falafel burgers with spicy tahini, vegan “turkey” loaf or pair it with a green bean casserole.

Steamed Cauliflower Mash in Bowl Garnished with Parsley |


1 head cauliflower
1 yellow onion, sliced
16 oz. white or baby bella mushrooms, sliced
2 to 4 oz. coconut milk
2 Tbsp. coconut oil
1 tsp. garlic powder
Black pepper, to taste
Course sea salt, to taste


  1. In pan, heat coconut oil. Sauté mushrooms, onion and garlic powder until onion is translucent and veggies are tender.
  2. Meanwhile, cut cauliflower and steam until tender. Drain and let cool.
  3. In food processer, blend cauliflower with coconut milk, adding milk gradually, and process until creamy.
  4. In bowl, combine mushroom mixture with cauliflower and mix with salt and pepper. Garnish with chives or fresh herbs such as parsley.
Kyra Williams

Kyra Williams hasn’t always been fit. She used to be quite the opposite, in fact. During her college years, she lived on pizza and beer and packed on an unhealthy amount of pounds, due to total inactivity. One day, something clicked, and Kyra knew it was time to lose the weight. Since that time, she’s fallen so in love with fitness that she’s made it her life’s work to help others to make the changes they need to become fit, active and healthy. Kyra is a self-employed, NASM-certified online personal trainer and nutrition expert, Crossfit Level One Trainer, USA Weightlifting and USA Powerlifting Coach, and she’s helped women all over the world through her online training services and training programs. For more info or to connect with Kyra, visit