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AIP Cauliflower Mash

Louise | November 22
AIP Cauliflower Mash #aip

Don’t go without a side dish – this AIP cauliflower mash is easy enough to make on a weeknight.

Why We Don’t Eat Potatoes on AIP

Unfortunately, potatoes are a no-go if you’re following autoimmune protocol. They are included in the nightshade family.

A number of common fruits and vegetables are nightshades, including potatoes, tomatoes, and bell peppers.

Nightshades contain saponins, which can contribute to leaky gut. Avoiding leaky gut is critically important for those with an autoimmune condition.

And it’s not just the potatoes that could cause problems for you. Mashed potatoes typically contain an awful lot of dairy.

Milk, butter, and sour cream are often included in the mix. Like nightshades, dairy is off-limits on AIP.

Fortunately, recipes like this AIP cauliflower mash offer tasty alternatives for some of your favorite dishes.

How to Make AIP Mashed “Potatoes”

Mashed potatoes are, in essence, a blend of starchy and creamy. It’s very possible to re-create this experience using AIP-safe ingredients.

Cauliflower makes an excellent stand-in for potatoes. It has a mild flavor and similar texture to potato when it has been cooked and mashed.

For the dairy, I opted to use coconut cream. You have two options here. You can buy a can of coconut cream, which is the easier option, but many times they are tricky to find.

You can also use the trick of putting a can of coconut milk in the refrigerator overnight. Part of the milk will harden, and you can use that as your cream.

Depending on what time of year it is, you may want to use frozen cauliflower. That is perfectly fine, and the ones you can steam right in the bag are pretty convenient.

All you have to do once the cauliflower is steamed is combine it with your coconut cream and blend it together.

A blender or immersion blender should do the trick. Either way, you’ll get to enjoy the taste of mashed potatoes without compromising your health.

List of Nightshades

I already talked a little about nightshades, and why you should avoid them if you have an autoimmune condition.

But there is a lot more information that can help you learn about eating for optimal health and specific foods to avoid for AIP.

Check out this article about nightshade foods and why you should steer clear. It’s got a comprehensive list and explanation that will help you along your AIP journey.

AIP Cauliflower Mash #aip

AIP Cauliflower Mash #aip

AIP Cauliflower Mash

  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Side dish
  • Cuisine: American


  • 1 head (600 g) of cauliflower, broken into small florets
  • 1/4 cup (60 ml) coconut cream
  • Salt, to taste


  1. To make the cauliflower mash, steam the cauliflower (in a bowl of water in the microwave or in a steamer).
  2. Place the cauliflower, coconut cream, and salt in a blender and blend until smooth.


All nutritional data are estimated and based on per serving amounts.


  • Calories: 66
  • Sugar: 4 g
  • Fat: 3 g
  • Carbohydrates: 8 g
  • Fiber: 4 g
  • Protein: 3 g
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