Healthy mashed cauliflower {4 ingredients}

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!

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!

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.

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.

Now, a few notes on this 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.

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

Healthy mashed cauliflower

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Prep Time 5 minutes Cook Time 15 minutes Total Time 20 minutes

Serves 4     adjust servings

Healthy mashed cauliflower is creamy, smooth and an easy, delicious low-carb option for a dinner side dish.

Ingredients

• 1 large head cauliflower, cut into florets
• 1/4 cup skim milk
• 1/4 cup plain nonfat Greek yogurt (or sub sour cream)
• 2-3 tablespoons unsalted butter
• 1/2 teaspoon kosher salt
• 1/4 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!

Recipe 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 Facts
Serving Size
Amount Per Serving	As Served
Calories 133kcal Calories from fat 71
% Daily Value
Total Fat 8g	12%
Saturated Fat 5g	25%
Transfat 0g
Cholesterol 20mg	7%
Sodium 314mg	13%
Carbohydrate 12g	4%
Dietary Fiber 4g	16%
Sugars 5g
Protein 7g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

	Calories	2000
Total Fat	Less than	65g
Sat Fat	Less than	25g
Cholesterol	Less than	300mg
Sodium	Less than	2,400mg
Total Carbohydrate		300g
Dietary Fiber		25g