• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Family Food on the Table
  • Recipe Index
  • Main Dishes
  • Baby Food
  • Subscribe
  • About
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Recipe Index
  • Main Dishes
  • Baby Food
  • Subscribe
  • About
×
Home » Recipes » Side Dishes

Healthy Mashed Cauliflower {4 ingredients}

By: Kathryn Doherty | Last Updated: Mar 10, 2025 | Published: Aug 13, 2018
This post may contain affiliate links. See my 
disclosure policy.

Jump to Recipe
Pin

Healthy mashed cauliflower is creamy, smooth and an easy, delicious low-carb option for a dinner side dish. Just 4 ingredients and ready in just 20 minutes, you’ll love this mashed cauliflower on its own or with your favorite potato toppings!An oval serving bowl with a creamy mashed cauliflower mixture sprinkled with paprika and Parmesan with a small bunch of fresh parsley to the side.

This recipe originally appeared on Real Housemoms, where I am a contributor.

Happy new week my friends!

We had J's 5th birthday party this past weekend and it was all kinds of fun! He wanted it here at the house, and it was superhero-themed. A whole bunch of boys and a whole bunch of fun. ❤️

Luckily my in-laws were here too and such a big help. I loved every minute but I may need a few more days to recover...

Anyway, now we're entering the back-to-school season, which always seems like a good time to hit the reset button. Both in terms of starting fresh with a new year, but also with hitting reset on our routines in the kitchen.

I’m ready. So ready.

Ready for some more healthy, homemade foods and family dinners. And this healthy mashed cauliflower is a delicious way to get more veggies in my family’s meals!

Creamy mashed cauliflower spread out in an oval serving dish with a pat of butter on the top.

Cauliflower mashed potatoes are so super creamy and velvety smooth and ready in just 20 minutes.

Now, to be clear, you’re not going to be fooling anyone with this dish. It tastes like cauliflower, not potatoes. As it should.

But it’s WAY lower in carbs, gives you an extra veggie for the day, and you can happily eat forkful after forkful.

If you love cauliflower as much as I do, definitely check out Air Fryer cauliflower. Perfectly crispy and so addictive!

You might also like these healthy mashed potatoes that are lightened up but still so creamy and dreamy.

Cauliflower florets in a steamer basket Cauliflower mashed potatoes in a food processor

Quick funny story: J (who just turned 5!) was watching me make this a few weeks ago and said, “Mama, that looks yummy!” as it whirled around and around in the food processor. (And it does.)

But then at the dinner table, he takes a bite and no joke, made a gagging face.

And this is my boy who happily chows down on carrots, steals bites of my veggie burgers and still devours okra couscous. To be fair though, he’s not a fan of mashed potatoes either. Crazy kid.

A serving spoon resting in an oval bowl full of creamy mashed cauliflower.

Notes on making healthy mashed cauliflower:

  • I steam my cauliflower in a steamer basket on the stove, but you could also microwave it in a bowl with some water then drain it.
  • You want to get the cauliflower as dry as possible after it’s cooked. Extra water will make the mashed cauliflower a little mushy.
  • I use a food processor to help control the texture, but I think you could use a blender or hand blender if that’s all you have. You can also try mashing it by hand but you won’t be able to get it as smooth.
  • Don’t forget the toppings! Add any of your favorite mashed potato toppings to this - extra butter, chives, a sprinkling of paprika, shredded cheese or cooked, crumbled bacon. You know I love some toppings. Plus, cauliflower has a bit of sweetness to it and I like having a savory topping to balance it out.

A serving spoon resting in an oval platter of mashed cauliflower topped with Parmesan cheese and paprika seasoning.

And if you’re feeling a little wary, start off by doing half mashed potatoes and half mashed cauliflower and try it that way. You’ll still be lightening things up quite a bit!

Enjoy!

XO,

Kathryn

An oval serving bowl with a creamy mashed cauliflower mixture sprinkled with paprika and Parmesan with a small bunch of fresh parsley to the side.
PRINT PIN SaveSaved!
No ratings yet

Healthy mashed cauliflower

Healthy mashed cauliflower is creamy, smooth and an easy, delicious low-carb option for a dinner side dish.
Prep Time5 minutes mins
Cook Time15 minutes mins
Total Time20 minutes mins
Yield: 4 servings

Ingredients

  • 1 large head cauliflower, cut into florets
  • ¼ cup skim milk
  • ¼ cup plain nonfat Greek yogurt (or sub sour cream)
  • 2-3 tablespoons unsalted butter
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper

Instructions

  • Place the cauliflower florets in a steamer basket in a pot with water, cover the top, bring to a boil and steam for 10-15 minutes, until very tender. (The exact time will depend on the size of your florets.)
  • Drain the cauliflower well and pay dry to get off any extra moisture.
  • Transfer the steamed cauliflower to a food processor. Add the remaining ingredients, starting with 2 tablespoons of butter, and process until smooth.
  • Taste and add salt, pepper or more butter as desired.
  • Serve hot with desired toppings and enjoy!

Notes

I steam my cauliflower in a steamer basket on the stove, but you could also microwave it in a bowl with some water then drain it.
You want to get the cauliflower as dry as possible after it’s cooked. Extra water will make the mashed cauliflower a little mushy.
I use a food processor to help control the texture, but I think you could use a blender or hand blender if that’s all you have. You can also try mashing it by hand but you won’t be able to get it as smooth.
Don’t forget the toppings! Add any of your favorite mashed potato toppings to this - extra butter, chives, a sprinkling of paprika, shredded cheese or cooked, crumbled bacon.

Nutrition

Serving: 1serving | Calories: 139kcal | Carbohydrates: 10g | Protein: 6g | Fat: 10g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Cholesterol: 24mg | Sodium: 309mg | Fiber: 5g | Sugar: 6g
Tried this recipe?Leave a comment below or follow me on Instagram @familyfoodonthetable and tag me in your photo!

An oval platter of mashed cauliflower topped with Parmesan cheese and paprika seasoning.

Pin

More Side Dishes

  • Close up of a wooden spoon resting in a large bowl of Asian style coleslaw with peanuts and ramen.
    Crunchy Asian Coleslaw with Ramen
  • Mediterranean Orzo Salad
  • Close up of a small spatula scooping up roasted parsnips from a sheet pan.
    Roasted Parsnips
  • Close up of Mediterranean farro salad with olives and feta cheese in a large glass bowl with colorful throw towels nearby.
    Mediterranean Farro Salad

Reader Interactions

Comments

  1. Mimi

    August 19, 2018 at 2:50 pm

    Beautiful. I used to do half and half, because I love mashed potatoes but my 3% body fat husband doesn't like to eat them. But this is lovely, and of course he'd eat this dish. Love the photo with the melting butter...

    Reply
    • Kathryn

      August 20, 2018 at 5:22 pm

      Thanks so much Mimi! I hope you (both) enjoy it! 😊

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Meet Kathryn

Hi there! I’m Kathryn Doherty, a cookbook author, mom of two, and devoted food and home cooking nut. I’ve got lots of easy recipes to help you get delicious food on the table for your family!

More about me →

Popular Recipes

  • A cream cheese chicken and mushroom mixture in a large pan with a wooden spoon resting in it.
    Easy Cream Cheese Chicken
  • Close up of honey garlic chicken served in a blue and white bowl with sliced green onions on top.
    Slow Cooker Honey Garlic Chicken
  • Close up of a whole roasted chicken on a large white serving platter with veggies and fresh parsley to the side.
    Easy Whole Roasted Chicken
  • Close up of a fork resting in a bowl of rice and curried ground turkey with peas.
    Curry Ground Turkey with Rice and Peas
  • Close up of a wooden spoon drizzling pan gravy over seared pork chops.
    Easy Skillet Pork Chops with Gravy
  • Close up of a dark skillet with a saucy honey garlic chicken dish with sesame seeds and sliced green onions sprinkled on top.
    15-Minute Honey Garlic Chicken

Footer

↑back to top

About

  • Contact
  • Work With Me

Newsletter

  • Sign up for emails!

Legal

  • Privacy Policy
  • Copyright
  • Accessibility

As an Amazon Associate I earn from qualifying purchases.

Copyright © 2025 Family Food on the Table

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required