Creamy Cauliflower Puree

By Sally Cameron on November 08, 2017

Gluten-Free, Healing Histamine, Paleo, Side Dishes, Thanksgiving, the daniel plan, Vegetables, Vegetarian

If living the low-carb life has you missing comfort food like mashed potatoes, creamy cauliflower puree is a delicious alternative. My recipe includes sautéed leeks and garlic for more flavor plus the boost of fresh chopped thyme leaves. Make creamy cauliflower puree ahead of time. It re-heats well for busy weeknight dinners or as a swap for mashed potatoes on your holiday table.

creamy cauliflower puree |

Cauliflower: A Nutritional Star

As a member of the cruciferous vegetable family (broccoli, kale, cabbage, collards and Brussels sprouts), cauliflower is one of the worlds healthiest foods. It is an excellent source of vitamins (especially C), minerals, and fiber. Cauliflower is high in powerful plant compounds called phytonutrients. It contains sulphur containing compounds called glucosinolates and isothiocyanates, powerful fighters against inflammation.

creamy cauliflower puree |

Cauliflower Versus Potatoes: The Carb Controversy

A medium glycemic food with a rating of 58, a 5 ounce serving of gold potatoes would be 26 grams of carbs. A five ounce serving of low-glycemic cauliflower has less than 7 grams of carbs and rates 15 on the glycemic index; a big difference if you’re watching your carbs.

creamy cauliflower puree |

How to Make Creamy Cauliflower Puree

Instead of bagged florets, buy a whole head for freshness and trim it yourself. Unsure how to break up a whole head of cauliflower? It’s easy, just watch my quick video here. A three pound head yields approximately two and a half pounds of florets and serves 6-8 people. If the heads are smaller, buy two and don’t be concerned about leftovers. Creamy cauliflower puree re-heats nicely.

Trim the florets into medium size chunks then steam in a 5-6 quart pan fitted with a steamer rack. Steam cauliflower until tender when pierced with the top of a sharp paring knife, 12-15 minutes. Puree soft cauliflower in a food processor with sautéed leeks and garlic, fresh thyme leaves, salt, pepper, butter (or ghee) and a few tablespoons of chicken broth to make it softer and creamier.

creamy cauliflower puree |

Make It Ahead and Re-Heat

You can make creamy cauliflower puree up to 3 days ahead, cool and refrigerate tightly covered. Reheat in either the microwave or on the stovetop. For stovetop heating, fill a medium pan with a few inches of water, bring to a boil, turn down to slow and place a stainless steel or glass bowl on top with the puree in it and cover. Stir occasionally until hot. To serve, drizzle a little extra melted butter or ghee over the top.

More Cauliflower Ideas

Since the world’s gone cauliflower crazy, I thought I’d try it raw and frozen in a smoothie for more fiber and veggie content. It worked great! Here is the recipe for my strawberry banana smoothie with frozen cauliflower,  And to swap cauliflower rice for regular rice see this post, and one more…how to roast cauliflower.

creamy cauliflower puree |
Nutrition Facts
Creamy Cauliflower Puree
Amount Per Serving
Calories 88 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 5g31%
Cholesterol 20mg7%
Sodium 101mg4%
Potassium 29mg1%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin A 435IU9%
Vitamin C 4mg5%
Calcium 16mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Creamy Cauliflower Puree

This creamy cauliflower puree is a satisfying low-carb swap for high-carb mashed potatoes. The leeks, garlic and herbs give it more flavor and texture. Make them up to 3 days ahead for enjoying during the busy week or for your holiday table. For dairy-free, use a plant-based butter.
Course Side Dish
Cuisine American
Keyword cauliflower, puree
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 6
Calories 88kcal


  • Food Processor


  • 1 3-pound head cauliflower or 2 1/2 pounds florets
  • 1/2 leek white and pale green part only
  • 2 teaspoons extra virgin olive oil
  • 3-4 garlic cloves chopped fine
  • 4 tablespoons unsalted butter, ghee, or plant-based butter
  • 2 teaspoons fresh chopped thyme leaves or parsley, optional
  • 2 tablespoons chicken broth
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground pepper I use white pepper


  • Trim the head of cauliflower into florets. Cut all the way around the center core with a sharp paring knife. Break florets off by hand. If needed, cut them into smaller florets that will fit in your steamer.
  • Add a few inches of water to a large 5-6 quart pot. Place steamer rack inside the pot. Water should come to the bottom of the rack. Turn heat to high and cover pot with a tight fitting lid. When water is steaming, add the cauliflower, cover and turn to medium-low. Steam florets until very tender when pierced with the tip of a sharp paring knife, 12-15 minutes. 
  • While cauliflower is steaming, cook the leeks. Slice the leek in half and run under cold water to dislodge any sandy grit. Dry leek and chop crosswise into thin pieces. Heat oil in a medium fry pan over medium low heat adn cook leek until soft and tender, 2-3 minutes then add the garlic and cook another 30 seconds. 
  • Add cauliflower, leeks and garlic to the work bowl of a food processor and puree, adding the butter, thyme, salt and pepper. Add the broth at the end to adjust creaminess. Serve hot or cool, cover and refrigerate up to 3 days, then reheat to serve.


Calories: 88kcal | Carbohydrates: 2g | Protein: 1g | Fat: 9g | Saturated Fat: 5g | Cholesterol: 20mg | Sodium: 101mg | Potassium: 29mg | Fiber: 1g | Sugar: 1g | Vitamin A: 435IU | Vitamin C: 4mg | Calcium: 16mg | Iron: 1mg

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