Paleo Mashed Cauliflower Kale {Vegan, Gluten Free}

Swap out the heavy cream and carbs of mashed potatoes for this paleo mashed cauliflower kale. It's dairy free, gluten free and also includes an easy Instant Pot cooking option.

Paleo Mashed cauliflower kale - vegan, gluten free and Instant Pot Cooking Option. Enjoy under your favorite protein. Great as a Thanksgiving side | #paleo #paleodiet #thanksgiving #thanksgivingrecipe #vegetable #healthyrecipe #cauliflower #kale

I love a good mash. I have my cauliflower parsnip puree that I've enjoyed using as a bed under many a protein.

There's nothing like a good twofer, so I decided to combine two great vegetables into one dish with this paleo mashed cauliflower kale.

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If you're going low carb and miss your mashed potatoes, then this cauliflower mash can help you out. Swirling in some steamed kale makes this an easy all in one healthy vegetable side dish.

You can top with shrimp, steak, chicken, or ground beef, or keep it vegan and veggie-tastic with some roasted mushrooms for a tasty one-dish dinner.

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This mashed cauliflower kale can also sub in around St. Patrick's Day for a low carb colcannon.

Colcannon is an Irish dish with mashed potatoes and kale or cabbage. There's usually milk and cream and butter and all sorts of stomach bombs that I've omitted here.

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If you have an Instant Pot, you can steam the cauliflower and kale for 3 quick minutes each, so that the entire dish comes together super fast.

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Enjoy this lighter version of paleo mashed cauliflower kale for St. Patrick's Day or Thanksgiving!

Paleo Mashed Cauliflower Kale {Vegan, Gluten Free}


  • 1 medium cauliflower head, leaves, and core removed

  • 2 large handfuls of kale, stems removed

  • 1 large clove of garlic

  • 1 tablespoon vegan butter, ghee or olive oil

  • 2 tablespoon coconut milk

  • Salt and pepper to taste


  1. I used my Instant Pot to steam both the cauliflower and kale, but you can also steam each on the stove until tender. If using an Instant Pot, cut the cored cauliflower into florets and place in a steamer basket with one cup of water beneath. Place on manual high for 3 minutes. When finished, remove the cauliflower and repeat that same process for the kale.

  2. Place garlic in a food processor and pulse into minced. Add the cauliflower and pulse. You want to break it down, but not turn it to liquid. Add the vegan butter, ghee or olive oil, coconut milk and salt and pepper and blend until combined. You can add more milk if you prefer your mash less chunky.

  3. Put the cauliflower mash in a large bowl. I like throwing my kale into the food processor to get bite-sized pieces. Just be sure not to over-blend. You don't want kale juice. When your kale is broken down, fold it into the cauliflower mash and enjoy.

Looking for other healthy veggie sides?