Creamy Coconut-Cauliflower Mash

By AislePrompt Editorial · Published 2026-04-06 · Updated 2026-04-06

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

A luxurious, dairy-free alternative to mashed potatoes made with cauliflower and coconut milk, perfect for soothing digestion while staying compliant. This Whole30 recipe (low-carb, dairy-free), ready in about 25 minutes, pairs cauliflower, coconut milk, avocado oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 120 calories and feeds 4, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 4 Global cuisine 120 cal/serving

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Ingredients

1 medium head, cut into florets cauliflower
1/2 cup full-fat coconut milk
1 tbsp avocado oil
1 clove minced garlic
1 tsp chopped fresh thyme
1/2 tsp sea salt
1/4 tsp black pepper

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Instructions

Step 1: Place cauliflower florets in a large pot, cover with water, and bring to a boil. Simmer for 12-15 minutes until fork-tender. Drain thoroughly in a colander.
Step 2: Return drained cauliflower to the pot. Add 1 tbsp avocado oil, minced garlic, and thyme. Cook over medium heat for 2 minutes until garlic is fragrant and oil is shimmering.
Step 3: Add coconut milk, salt, and pepper. Use a potato masher to blend until smooth and creamy, adding 1-2 tbsp hot water if too thick. Continue mashing until no lumps remain and mixture is glossy.
Step 4: Taste and adjust seasoning. Transfer to a serving bowl, drizzling with 1/2 tsp melted avocado oil for shine. Serve immediately as a side dish.