Cauliflower White Bean Puree

4.53 from 21 votes
30 minutes
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Cauliflower White Bean Puree is the perfect stand-in for decadent mashed potatoes!  Cream cheese makes it rich and creamy while white beans add that touch of thickening and body you crave in a mashed potato substitute–all while keeping it lower-carb!  Makes the perfect side dish for Italian Meatloaf or Beef Braciole!

Photo of Cauliflower White Bean Puree in clay bowl garnished with Parmesan cheese and parsley.

My husband and I love decadent mashed potatoes but we also love a good, slightly more healthful substitute!  In all honesty, it’s tough to make mashed potatoes for two people.  The peeling of potatoes, the boiling, the mashing?  All of that is why we usually reserve mashed potatoes for holidays.

But this!  Cauliflower White Bean Puree is perfect for a small household!

Friends, this Cauliflower White Bean puree has got it goin’ on!

I’ve been doing cauliflower purees for my low-carb clients for forever.

For them, I usually do a simple combination of cauliflower, some onion and garlic simmered in chicken broth, drained well then pureed.  If you don’t get all the liquid out, you can end up with something that resembles a thick cauliflower soup.

This Cauliflower White Bean Puree is light but still has all the creaminess of decadent mashed potatoes.  White beans, or cannellini beans add a bit of healthful starch so the possibility of thick cauliflower soup happening is much less.

Photo of Cauliflower White Bean Puree in clay bowl garnished with parsley.

How to make Cauliflower White Bean Puree:

  • Start with two medium heads of white cauliflower.
Close-up photo of a large head of white cauliflower.
  • Cut the cauliflower into large florets.  Add the onion, garlic, white beans and chicken broth.
Photo of uncooked cauliflower florets in blue Dutch oven.
  • Simmer covered part of the way and uncovered the other so that much of liquid evaporates and concentrates for flavor.
Photo of cooked cauliflower and white beans ready to be pureed.
  • Drain off any excess liquid.
  • Puree with an immersion blender.
Photo of pureed cauliflower in blue Dutch oven.

Mmmwaaaahhhh!  You’re going to love the cheesy flavor, the creaminess and the consistency that mimics mashed potatoes!

Photo of Cauliflower White Bean Puree in clay bowl with serving spoon garnished with parsley.

For another amazing mashed potato substitute try:

And these great cauliflower recipes:

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Cauliflower White Bean Puree - Overhead shot of dish in bowl garnished with parsley ready to be served

Cauliflower White Bean Puree

4.53 from 21 votes

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By: Carol | From A Chef’s Kitchen
Cauliflower White Bean Puree is the perfect stand-in for decadent mashed potatoes!  Cream cheese makes it creamy while white beans add that touch of thickening and body you crave in a mashed potato substitute while keeping it low-carb!
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Side Dishes
Cuisine Italian
Servings 6
Calories 176 kcal


  • 2 medium heads cauliflower - cut into large florets
  • 1/2 medium onion - chopped
  • 6 cloves garlic - chopped
  • 1 can (14.5-ounce) chicken broth - or vegetable broth
  • 1 can (15-ounce) cannellini beans - drained and rinsed
  • 4 ounces cream cheese - (1/2 package)
  • 2 tablespoons butter
  • Salt and white pepper - to taste


  • Combine cauliflower, onions, garlic, chicken broth and cannellini beans in a Dutch oven or small soup pot.
  • Bring to a boil, reduce heat to low, cover slightly and cook 10-15 minutes or until cauliflower begins to soften.
  • Uncover and break up the cauliflower as much as you can with a wooden spoon or other utensil.
  • Continue simmering uncovered over low heat until much of the liquid has evaporated, being careful the liquid doesn’t completely boil out and the cauliflower beings to burn.
  • Add cream cheese and butter.
  • Puree with an immersion blender until smooth.
  • Serve immediately.


MAKE AHEAD:  Can be made 1-2 days ahead.  Reheat in the microwave.


Serving: 1 | Calories: 176kcal | Carbohydrates: 3g | Protein: 2g | Fat: 7g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 21mg | Sodium: 68mg | Potassium: 59mg | Fiber: 1g | Sugar: 1g | Vitamin A: 263IU | Vitamin C: 2mg | Calcium: 32mg | Iron: 1mg

These are estimated values generated from a nutritional database using unbranded products. Please do your own research with the products you’re using if you have a serious health issue or are following a specific diet.

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4.53 from 21 votes (19 ratings without comment)

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Recipe Rating


  1. 5 stars
    I don’t know who woke up one morning and said “l think I’ll mash cauliflower and white beans together and call it a side for beef”, and I have no idea why this recipe stayed in my head, but I’m so thankful! This recipe is the bomb! Even the few leftovers were delicious. We give it five stars!

  2. 5 stars
    This is delicious. What do you think about freezing it? The frozen mashed cauliflower from the supermarket never tastes all that good.

    1. Hi, Michael, Thanks so much for your question and I’m glad you enjoyed! I freeze cauliflower mash all the time. It tends to get a little watery, but the beans will help reduce that in this recipe. Thanks again, and please let me know how it works for you.

  3. I make cauliflower mashed potatoes all the time. However I steam my cauliflower to prevent it from getting watery. I am looking forward to trying your recipe for something different.