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The Best Microwave Mashed Cauliflower Recipe

Do you eat a lot of mashed cauliflower? I do. But no SOGGY cauliflower is allowed in this house. If you have been looking for a better way, check out this Mashed Cauliflower recipe. My secret starts with a microwave but does NOT involve the grueling task of squeezing out moisture.

Mashed cauliflower made in the microwave.

Are you a cauliflower lover?

I haven’t always loved mashed cauliflower or any kind of cauliflower for that matter.

When I first started making and eating mashed cauliflower, I wondered how Khloé Kardashian could eat what she calls “Magic Mash-up” every day. But after experimenting with a Keto diet some time back, I came to enjoy it when I figured out the best way to make it.

Why is my mashed cauliflower mushy?

In my search for non-soggy mashed cauliflower, I’ve tried several methods and many recipes including my Instant Pot, steaming on the stove, and cooking in the microwave with a cover.

All these methods have one thing in common. They cause the cauliflower to retain too much moisture.

Some recipes call for adding additional liquid when mashing. This only makes matters worse.

The trick to non-soggy but creamy and smooth mashed cauliflower

Cook the cauliflower in a microwave WITHOUT a cover or any liquid added to the bowl. No cover means the moisture can evaporate as the cauliflower cooks. No need for an extra step to squeeze out excess water.

Conveniently, cauliflower cooked this way does not need to be “riced” or finely chopped. Large 1-inch chunks will suffice.

Non-Soggy Mashed Cauliflower in a serving dish with lots of butter and pepper

Seven Ways To Make Your Mashed Cauliflower More Delicious


Don’t overcook your cauliflower.

Poke a knife into the cauliflower. If it pulls out easily, you should be good. Overcooking can cause mushiness and intensify the “cabbage family” flavor.


Use a food processor to mash the cauliflower.

A food processor works fastest and leaves no lumps when mashing cauliflower. I’ve tried a blender and was utterly frustrated. Same with an immersion blender. A stand mixer will work but it’s hard to eliminate all lumps.


Use good butter or other fat you enjoy.

Adding fat helps the flavor. I like Kerrygold, but any good butter will work. Bacon grease is fabulous, but my conscience won’t allow it too often.


Try adding cheese instead of butter.

An intensely flavored cheese such as aged Cheddar, Parmesan, or smoked Gouda will help cover the strong-ish cauliflower flavor. I’ve tried adding sour cream, but it thins the cauliflower a bit too much for my taste. I want my cauliflower to be thick!!

This next one is important for people who aren’t crazy about the taste of cauliflower.


 Serve it with gravy.


If the gravy or sauce has enough flavor, you won’t taste the cauliflower. In case you’re thinking gravy would defeat the whole purpose of trying to eat more healthfully, check out this grain-free gravy and this “instant” gravy.


Use mashed cauliflower instead of rice in spicy soups.

When eating spicy soups, especially those with a thick consistency (e.g., gumbo and chili) I will often place a big scoop of mashed cauliflower into the bowl. Then, I pour the soup on top in the same way I used to do with rice.

I promise you won’t taste the cauliflower but you will fill up faster and get your veggies at the same time.

This last idea is just my opinion.


Don’t try to trick adults or kids into eating mashed cauliflower.

I label the mashed cauliflower on a buffet or somehow let everybody know that what looks like mashed potatoes is, indeed, mashed cauliflower. Giving a heads-up is generally appreciated by all.

Can I make this mashed cauliflower ahead of time?

Yes. The mashed cauliflower will keep covered and stored in the refrigerator for up to three days.

I have tried freezing this recipe. Unfortunately, the texture changed slightly and the cauliflower flavor intensified so I’m not a fan.

How to make non-soggy mashed cauliflower in the microwave

washed cauliflower
Wash and trim whole cauliflower.
cauliflower cut in chunks
Cut out the core and cut cauliflower into large chunks.
cauliflower in microwave (uncovered)
Place cauliflower into a microwave-safe pyrex dish UNCOVERED. Cook for 12 minutes on HIGH. Stir and continue cooking until tender. Time will vary according to your microwave and how big your cauliflower is. 5-8 additional minutes is a good guess.
cauliflower in food processor
Pour cooked cauliflower into the bowl of a food processor. Don’t worry about a few brown pieces. They will disappear when you are processing.
Adding salt to cauliflower
After pureeing cauliflower, add seasonings.
Adding butter and freshly ground pepper
Add pepper and butter.
finished cauliflower in food processor
Look how thick it is! More like mashed potatoes.

More low-carb recipes

Mashed Cauliflower made in the microwave--ready to eat--Pinterest image

Did you try this recipe and enjoy it? Consider helping other readers (and me) by returning to this post. Leave a rating on the recipe card itself underneath the picture. Although always appreciated, comments aren’t required.

If you have a question or tip to share, please leave it in the regular comments after the recipe so I can answer back. Or, email me privately: paula at

Thank you for visiting!

Microwaved Mashed Cauliflower

Microwaved Mashed Cauliflower

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Make your mashed cauliflower more appealing and non-soggy by cooking in the microwave--uncovered.


  • 1 medium head cauliflower
  • 2 tablespoons butter (or strongly-flavored cheese, unflavored Greek yogurt or cream cheese)
  • 1/2 to 1 teaspoon seasoning salt
  • Freshly ground black pepper


  1. Remove cauliflower florets from tough core. Place in microwave-safe glass dish. I always use my two-qt Pyrex glass measuring bowl. Do not add water. Do not cover.
  2. Microwave on HIGH for 10 minutes. Stir and continue on HIGH for 8-10 more minutes until cauliflower is soft throughout. Microwave ovens and cauliflower size vary hugely and will affect cooking times. If you have an older oven it may take several minutes more. A larger than average cauliflower will also take longer. Check often if you are new to this method. A few scorched spots on the cauliflower is not a big deal.
  3. Pour steaming cauliflower pieces into a food processor and allow it to sit until the steaming stops. Puree until smooth. Add butter, salt and lots of pepper.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 165Total Fat: 12gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 33mgSodium: 510mgCarbohydrates: 8gFiber: 4gSugar: 5gProtein: 9g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Pinterest

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Tuesday 28th of January 2020

Best cauli mash ever.


Wednesday 29th of January 2020

Thank you, Winnie.

Not soggy and has a smooth-as-silk texture. Glad you liked it.

Ellie Brandon

Wednesday 21st of August 2019

I just tried your recipe. I've been cooking for almost 55 years but always like to find better ways to make foods I enjoy. I had to microwave the cauliflower closer to 15+ mins and did find after processing the cauliflower that it was still more crumbly than I would have liked. I added butter as you stated and about 1 tablespoon of cream cheese plus about 1/4 cup of some homemade chicken broth I had on hand. The broth smoothed it out but it still had a thick consistency which I like. I will use this idea again as I too do not like runny mashed cauliflower. Thank you for sharing. This will taste great with the stuffed peppers I have in the oven.


Thursday 22nd of August 2019

Glad you liked it, Ellie. Regarding the time it took to cook the cauliflower, microwave ovens with lower wattage will take several minutes longer. Another huge variable is the size of your cauliflower. Also, how much of the core did you include? And one more variable, how good is your food processor? I find that I don't have to cook my cauliflower quite as much as I used to because my food processor does such a good job of mixing it into a completely smooth pureƩ.

By the way, your additions sound delicious. Thanks for writing.


Friday 25th of August 2017

Love your site! You turnned me onto sauercraut and yogurt years ago and I've been hooked ever since. And now these genuis ideas for cauliflower! I looked for the gravey recipe you mentioned in #5 above but couldn't find it. Can you point me in the right direction? TIA (my new buzz phrase--in case you didn't know it means thanks in


Friday 25th of August 2017

Thanks Tere, I fixed the link for the gravy. But here it is again.


Sunday 15th of January 2017

To moderate the cauliflower taste I slightly overcook it. From experimenting just a few minutes past normal cooking lightens the taste.


Monday 16th of January 2017

Interesting observation Rob. Maybe that's why I prefer mashed cauliflower over cauliflower rice.--a LOT! The mashed cauliflower needs to be well cooked while the cauliflower rice is a better texture if not cooked to death.

eliz a buf

Sunday 15th of January 2017

it's taken me a while to come around to cauli in general, but i recently made a cauliflower soup with roasted garlic..... the leftovers thickened to point of mashed potatoes, what a surprise! i found that the roasted garlic covered the cauli-flavor enough for us.

love your blog, Paula! xoxo, buf


Monday 16th of January 2017

Love the garlic idea!