roasted cauliflower and carrot mash

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carrot cauli mash

I’ve never really been a huge fan of raw cauliflower.  Its texture reminds me of what it might be like to snack on those packing peanuts that used to come in UPS boxes.  To me, there’s no other vegetable transformation quite like that of roasting cauliflower, and as it turns out, cooking it a little bit actually makes it healthier and easier to digest.


cauliflower carrots

Raw cruciferous vegetables contain enzymes that are goitrogenic, meaning they can potentially impair thyroid function, especially if your thyroid is not in optimal condition.  But by adding a little heat, the amount of goitrogens is significantly decreased, while a cancer fighting compound called indole is formed.  Maybe it’s no coincidence cauliflower that’s spent some time in the oven is so tasty.


This recipe has quickly become my absolute favorite way to prepare cauliflower.  Roasting the vegetables brings out their natural sweetness, and the butter and herbs help blend it into a creamy and satisfying side dish.

This Roasted Cauliflower and Carrot Mash comes together in no time and is a favorite in our house!  You can serve it wherever you might have otherwise used mashed potatoes, but it is so much more colorful and healthy.  I always make double the recipe and have it for quick lunches and dinners throughout the week.

Roasted Cauliflower and Carrot Mash
Serves 4
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  1. small head of cauliflower (or 1/2 of a large head)
  2. 3 medium sized carrots
  3. 1/2 large onion
  4. 3-4 cloves garlic
  5. 1/4 cup sour cream or greek yogurt
  6. 1 tsp each butter and coconut oil, melted
  7. 1-2 springs fresh rosemary
  8. 1/2 tsp oregano
  9. drizzle of olive oil
  10. 1 tsp turmeric (optional)
  11. salt and pepper to taste
  1. Preheat oven to 425º
  2. Chop cauliflower, carrots, and onion and arrange on a baking sheet lined with tin foil.  Drizzle with butter and coconut oil and sprinkle with herbs, salt, and pepper. Toss to coat.
  3. Remove the skin from the garlic cloves, wrapping them into a foil pouch along with a small amount of the oil.
  4. Roast the vegetables for about 25-30 minutes, peeking in once or twice to give them a little flip and make sure no one is getting too toasty.  (You do want some browning, however, as this caramelization is essentially what you're after)
  5. Once roasted, transfer the vegetables and garlic to a food processor or blender along with the sour cream/yogurt, drizzle of olive oil, and optional turmeric.  Pulse until smooth.
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9 responses to “roasted cauliflower and carrot mash”

  1. Looks delicious and I really want to try it! But is it more of a side dish – like mashed potatoes – or more like a spread/dip?

  2. This was good, however, I had to cook the vegetables for much longer than 25-30 minutes. Realistically they need closer to an hour, especially the carrots if you want them to soften. Also if you work during the week this is not a weeknight recipe, too much effort for what you get out of it. I’d make it again for a weekend dinner but again I think the results you get from it really don’t balance with the effort needed to make it.

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