Healthy mashed cauliflower

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.


  • 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


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.

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