Cauliflower Parsnip Puree with a Kick {Dairy Free}

Cauliflower parsnip puree is a great dairy free, low carb alternative to mashed potatoes. There's optional easy Instant Pot instructions. This recipe is paleo, keto, and vegan.

This dairy free cauliflower parsnip puree has a nice kick of heat for a healthy side | #paleo #keto #cauliflower #instantpot #dairyfree #glutenfree

I'm always looking for new ways to get more vegetables in my diet. Juicing is easy in the morning and roasting veggies is usually one of my go-to's at night. Roast vegetables make a nice side dish, but sometimes I want something literally under my main dish - a little bed for my protein to rest in and then merge with for a great dual bite. My smoky kale chorizo recipe has held many a seared scallop, but I was ready for a new combo.

Cauliflower Parsnip Puree with a Kick

I don't eat potatoes much anymore due to the high carb and starch content, but I miss the pillow top comfort it provides. So I decided to make a look-alike by using healthier cauliflower and parsnips. Cauliflower and parsnips are packed with antioxidants, vitamins, minerals and phytonutrients, while also being light and sweet tasting.

Cauliflower Parsnip Puree with a Kick

Because they're a little lighter, I decided to beef up the taste a bit with some Piment d'Esplette, one of my favorite French spices that is reminiscent of paprika, but with a zestier, smokier kick. And with this great spice and some aromatics and lemon, it needs no butter. I added a little almond milk for texture and a little truffle oil for pure pleasure!

Cauliflower Parsnip Puree with a Kick

I could eat this straight out of a bowl, but it's even better under steak, chicken, or my favorite, seared scallops.

Dairy Free cauliflower parsnip puree with a kick

Cauliflower Parsnip Puree with a Kick
{Paleo, Keto, Gluten Free, Vegan, Dairy Free}


  • Small cauliflower, cleaned and cut into large florets
  • 2 parsnips, peeled with the ends removed, coarsely chopped
  • 1 leek
  • 2 garlic cloves, diced
  • 1/3 cup fall fat coconut milk 
  • Juice of 1/2 lemon
  • Dash of celery salt
  • Season with Piment d'Esplette to taste (or smoked paprika)
  • 1 tablespoon truffle oil (optional)
  • 1/2 tablespoon + 1 tablespoon of coconut oil


  1. Place the cauliflower and parsnips in a large pot and cover with water. Put pot on medium heat and boil until vegetables are soft - about 10-15 minutes. You can also place both on the Instant Pot with 1 cup of water. Cook for 1 minute with manual release.
  2. Meanwhile, cut the ends off the leek and slice lengthwise in half. Remove the darker, fibrous leaves. Clean well. Cut into half moons.
  3. In a large sauté pan, place 1/2 tablespoon of the coconut oil and once hot, add the leeks and stir until translucent. Then add the garlic and cook until fragrant, about 30-60 seconds.
  4. Once vegetables are all cooked, place in a Vitamix or high speed blender and blend until smooth. Add the lemon juice, 1 tablespoon of coconut oil and then slowly add the coconut milk, a little at a time, until desired consistency is reached. Season with celery salt, piment d'Esplette, and truffle oil and give one last blend. Serve on the side or under your favorite protein.

Need more cauliflower in your life? 

cauliflower parsnip puree