Looking for a lighter, healthier option for mashed potatoes? This creamy Mashed Cauliflower is the answer! It is keto friendly, lower in carbohydrates than mashed potatoes and it is faster and easier to make than traditional mashed potatoes.
Why Cauliflower?
Cauliflower is a cruciferous vegetable and thus rich in antioxidants and choline which is a nutrient that helps mood, memory and brain development. It is also high in sulfur which promotes good gut health. And it is high in fiber which is good for digestion and reduces inflammation. All of these things make it a fabulous substitute for rice and potatoes.
This Mashed Cauliflower recipe has just 5 ingredients and comes together in about 15 minutes. What’s not to love!
Key Ingredients and Substitutions
Mashed Cauliflower is quite versatile. You can swap some things out and/or add ingredients in. Play with it!
- The cream: I use Greek yogurt because it is healthier than some of the alternatives. It is high in protein and low(er) in fat and cholesterol. Richer options include sour cream, cream cheese or buttermilk. If you are looking for more of a mashed potato flavor, add 1-2 tablespoons of butter.
- The cheese adds a lot of flavor. I prefer Parmesan because it has a mild nuttiness. Other options include Romano or cheddar.
- The chives add a color, freshness and a mild oniony flavor. It is just enough in my opinion. Chopped scallions are another option if you want a more pungent onion taste.
- Other add-ins: Depending on what you are serving with your Mashed Cauliflower, consider add-ins like crumbled bacon (what?…you don’t always have to keep it healthy), parsley, Dijon mustard for some tang, or red pepper flakes for a spicy kick.
Preparation
It is so simple! And it is not actually mashed; It is blended in a food processor.
- First cut and boil the cauliflower with a clove of smashed garlic. Then strain the cauliflower and allow it to cool. It is important to let it strain and sit for a bit to remove the moisture so you don’t end up with a mushy mash. Remove the garlic.
- Once cool and well strained, add the cauliflower to the food processor with the yogurt, Parmesan cheese, salt and pepper. You may need to do this in 2 batches depending on the size of cauliflower and size of your food processor. Blend until creamy and stir in the chopped chives.
If you don’t want to drag out the food processor, you can use a potato masher. The mash will be chunky vs. creamy but it will still taste amazing.
What to Serve with Mashed Cauliflower
Serve with almost anything you would mashed potatoes or rice – grilled meat or chicken, meatballs or meatloaf, Pan Seared Chilean Sea Bass, Artichoke and Goat Cheese Stuffed Chicken, Chicken Kiev. You can store it up to 3-4 days in an air-tight container in the refrigerator.
PrintMashed Cauliflower
- Total Time: 14 minutes
- Yield: 6 1x
Description
No butter, creamy mashed cauliflower is an easier and healthier option to mashed potatoes.
Ingredients
- 1 good sized head of cauliflower, coarsely chopped
- 1 clove garlic, smashed
- 1 cup Greek yogurt (preferably full fat)
- 1/2 cup Parmesan cheese, grated
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 tablespoon chives, chopped
Instructions
- In a large pot, add the cauliflower and smashed garlic to boiling water. Boil for 12 minutes or until fork tender. Remove the garlic. Strain the cauliflower and let it sit to cool and drain.
- Add yogurt, Parmesan cheese, salt and pepper to the food processor. Add the cauliflower. You may need to do this in 2 batches depending on the amount of cauliflower florets and size of your food processor. Blend until creamy. It may seem too thick at first. Resist the urge to add liquid or oil. Use a spatula to help fold the mixture in the processor. Then process some more. It will get creamy!
- Spoon the cauliflower into a bowl and mix in the chopped chives.
- Prep Time: 2 minutes
- Cook Time: 12 minutes
- Category: Salads & Sides
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