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Green Cauliflower Mash

By April 5, 2017April 13th, 2023Recipes, Seasonal, Side dishes, Vegan, Vegetables

If you’re looking for a delicious satisfying spring vegetable dish that’s easy to make this Green Cauliflower Mash is the one for you.

Green Cauliflower MashI have seen green mashed potatoes on restaurant menus and in food magazines recently but since I prefer cauliflower mashed potatoes I thought why not make it with cauliflower instead of potatoes.

To celebrate spring I add in peas and dill which give the cauliflower mashed potatoes a fresh green taste.  Mint is also a great herb to use in this dish if you like it.  I’m not a big mint fan but it goes great with peas.

Green Cauliflower Mash There are only a few ingredients in this dish, cauliflower, peas, dill and grass fed butter.  Less ingredients is always easier.

Green Cauliflower Mash

I love butter. It use to be considered unhealthy because it contains saturated fat. But the saturated fat myth has been shown to be incorrect. The new research shows grass fed butter is good for you.  It is considered one of the healthiest fats on the planet.

Green Cauliflower MashThe fatty acids in butter can affect our body in ways that are very good for us. Butter is a great source of a short-chain fatty acid called butyrate, which helps fight inflammation.  It is high in CLA (conjugated linoleic acid) which reduces body fat, cardiovascular diseases and cancer, and modulates immune and inflammatory responses as well as improves bone mass. (1)  But if you are vegan or you just don’t eat butter that’s OK, this dish can be made with a full bodied olive oil instead.

How to Make Green Cauliflower Mash

Cauliflower mash potatoes are easy to make in a food processor.  Start by making Cauliflower Mash ‘Potatoes’

Simply cut up the cauliflower into chunks and steam until soft but not mushy.

It usually takes about 15 minutes.

Add to the food processor along with butter (or olive oil) and salt.  Process until mashed and put into a separate bowl.

Geen Cauliflower Mash Green Cauliflower Mash

Next make the peas. Frozen organic peas are easiest to use.

Once the cauliflower is done drop the frozen peas into the water used for steaming the cauliflower for 2 minutes to defrost.

Add the peas and dill to the processor, no need to wash it, process until chopped but not pureed.  You want to have a little texture.

Green Cauliflower Mash

Fold the peas and dill into the cauliflower, season with Celtic sea salt and pepper and you’re done.

Green Cauliflower Mash

Believe me, this Green Cauliflower Mash is super easy to make and it gets delicious protein from the peas; about 9 grams for every cup.

Peas are high in fiber and have strong anti-inflammatory properties.  Together the nutrients in cauliflower and peas build a strong immune system, help prevent wrinkles and give you energy. 

Green Cauliflower Mash is creamy, buttery, laced with the perfect amount of herb flavor, soft and velvety with just the right amount of texture, all with just a few minutes of prep.  Enjoy it!


Green Cauliflower Mash

Please let me know how you like this recipe in the comments! I appreciate your feedback so much. Let me know what you’re eating this spring, please. ♥

If you give this recipe a try, please let us know what you think! Give it some stars or leave a comment. ♥

If you like this recipe, try these other easy vegetable dishes:

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Green Cauliflower Mash

Green Cauliflower Mash

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4 from 1 review

  • Author: Ingrid DeHart
  • Total Time: 25 mins
  • Yield: 4 1x


A spring vegetable dish that’s creamy, buttery, laced with the perfect amount of herb flavor, soft and velvety with just the right amount of texture, all with just a few minutes of prep.


  • 1 medium head cauliflower, cut into chunks
  • 1 1/2 cups frozen peas, plus more for garnish
  • 3 tablespoons organic, grass fed butter* (I like Kerry Gold) (olive oil for vegan)
  • Celtic sea salt & fresh black pepper
  • 1/4 cup lightly packed fresh dill or mint


  1. Steam cauliflower until tender but not mushy, about 15 minutes.
  2. Transfer to a food processor. Add butter and salt. Process until smooth.
  3. Remove from the food processor into a bowl.
  4. Drop the peas into the water used to steam the cauliflower. Let sit 2 minutes and drain.
  5. Add the peas to the food processor with the dill, pulse until finely chopped. Season with salt and pepper.
  6. Fold the pea mixture into the cauliflower.
  7. Serve garnished with peas and dill.


Use a full flavored cold pressed olive oil for vegan option.

  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Category: Vegetables
  • Method: Steam, Process
  • Cuisine: Seasonal, Paleo, Gluten Free, Vegan (option)


  • anne says:

    This looks so delicious! I will try this recipe for sure!
    Thank you for the new info on butter! I have always thought it was good for me as my body likes it so much and now I know for sure it is ok!
    Thank you Ingrid!!

    • Ingrid says:

      Hi Anne,
      I’m thrilled you like the recipe. Thank you for letting me know. Hearing from you keeps me inspired. Yeah butter, how great, I didn’t eat butter for many years and now I get to enjoy it again. I love enjoying the deliciousness the universe provides.

  • Jan says:

    Tried this tonight and we all loved it! We didnt have any fresh dill or mint so just had it ‘plain’. Totally delicious

  • lynn korf says:

    I made this exactly as written. I used my Vitamix on low . I also used dill. It’s delicious!… and makes a large portion. i will make it again.

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