This paleo carrot puree is one of my childhood favorites. My mother used to make it with regular potatoes, which aren’t paleo-friendly. So I replaced the potatoes with cauliflower and it tastes almost the same.

This recipe is gluten-free, dairy-free, paleo-friendly, and delicious. It’s a great side for kids as well to get their veggies in. My kiddo doesn’t like to eat anything green, but this she loves!

The ingredients for this paleo carrot puree

Cauliflower: A fresh medium-sized cauliflower head, or frozen florets.

Carrots: Large (touchon) carrots

Onion: Medium-sized.

Fresh garlic: Fresh is best. If you don’t have fresh garlic, you can replace it with garlic powder, when you add the rest of the listed spices in the recipe.

Spices: Salt, black pepper, and nutmeg to taste.

Coconut cream: I used coconut cream to easily blend the puree and add some healthy fat to this recipe.

Fresh parsley: I used fresh, but you can also use dried parsley to garnish or leave this out.

Paleo carrot puree


Prep Time: 5 minutes
Cook Time: 20 minutes
Course: Dinner, Side Dish
Keyword: dairy free, glutenfree, paleo
Servings: 6 servings
Calories: 89kcal


  • 1 medium-sized cauliflower head cut in florets
  • 5 large carrots peeled and cut in pieces
  • 1 onion peeled and cut in pieces
  • 3 cloves garlic peeled
  • salt to taste
  • black pepper to taste
  • ground nutmeg to taste
  • 4 tablespoons coconut cream
  • some fresh chopped parsley


  • Wash and cut the listed vegetables and place them in a large pot.
  • Add water until the vegetables are covered and boil them until the carrots are soft.
  • Strain the cooked vegetables through a colander and add them back into the pot.
  • Add the listed spices and coconut cream and mix everything with an immersion blender.
  • Serve with some fresh chopped parsley.


Serving: 1serving | Calories: 89kcal | Carbohydrates: 13g | Protein: 3g | Fat: 3g | Fiber: 4.5g
Tried this recipe?Let us know how it was!
paleo carrot puree

How big or small do I need to cut the vegetable?

Since you need to use an immersion blender, the size of how big or small you cut the vegetables doesn’t matter too much. I just cut the full carrots into four even pieces. You can cut the time on how long you need to cook the veggies by cutting the carrots into smaller pieces.

I don’t have an immersion blender, can I still make this recipe?

Yes, if you don’t have an immersion blender, you can use a food processor or a blender to make this carrot puree.

How do I store this paleo carrot puree?

You can store the puree in a glass container in the fridge for up to four days or in the freezer for up to 10 months. You can then defrost it by leaving it at room temperature overnight and reheating it.

How can I add more fat?

This recipe doesn’t have too much fat in it besides the fat from the coconut cream. Usually, I combine it with meats, which do have some fat to them. But if you’d like, you can also add a tablespoon of extra virgin olive oil on top for extra nutrients like polyphenols, fat content, and extra flavor.

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This home made paleo apple sauce is so delicious you’ll never want to buy a canned one again! Plus, it’s so easy to prepare with a minimum amount of ingredients.

Apple sauce is one of my kiddo’s favourite, and honestly mine too. I grew up with this. I’m Belgian, and here we combine this with meat such as chicken, meat stew or meatloaf. This may sound weird, it definitely was to my husband (who is Cuban) and never heard or seen of this in his life. So maybe you’ll want to try that European custom.

I usually have this apple sauce on days I’m increasing my carb intake and it works as a great side dish.

For the ingredients

The apples: I used fresh apples from my local grocery store. I’m making this recipe in September, which is the best time to buy and eat apples. Yay, Fall vibes!

The sweetener: I used a tablespoon of coconut sugar to sweeten up the apple sauce a little bit, because the apples I bought were rather on the sour side. If you don’t have coconut sugar, you can also use a tablespoon of maple syrup or honey. But you can easily leave this out if you don’t want to add in any extra sugar.

The cooking oil: I used extra virgin coconut oil, to cook the apples with.

Want to add in some extra ‘Fall Spices’? You can add in some cinnamon, which also pairs great with apples.


4 servings


– 8 medium sized red apples
– 1 tablespoon coconut sugar
– 1 tablespoon coconut oil
– 1 cup water


  1. Start by peeling the apples and cut them into smal pieces.
  2. Add 1 tablespoon of coconut oil to a medium sized pot on medium to high heat.
  3. Once the oil is melted, add the cut apple. Let is cook for about 1-2 minutes and add half of the water and the coconut sugar.
  4. Lower the heat and let is simmer until the apple pieces start to ‘melt’.
  5. Once the apple pieces are fully cooked, mix everything with an immersion blender (or blend in a blender).

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Serving: 1/2 cup | Calories: 231 kcal | Carbohydrates: 53g | Protein: 1g | Fat: 4g | Fiber: 9g