Mashed Cauliflower

Have you taken the leap from mashed potatoes to mashed cauliflower yet? You've got to try it. Don't get me wrong. I love mashed potatoes. My mom makes the best ones. I also love to eat healthy and enjoy the thrill of making healthy foods taste delectable. This is one of them. Mashed cauliflower tastes sinful, but it's a guilt-free and delicious way to cut calories and lower carbs. One 2 1/2" boiled potato contains about 27g of carbs. 1 medium (5-6" dia) boiled head of cauliflower contains about 23g of carbs. Bonus-It doesn't taste like cauliflower. Your mashed potato loving kids will not know the difference.

We serve mashed cauliflower under sea scallops for a fine dining feel at home. We also serve them with steak or grilled chicken and more vegetables (try them with green beans). Serve them with anything you like having mashed potatoes with!

There are a ton of ways to make it. You can add parmesan cheese, chicken broth, cream cheese, garlic, cottage cheese, or milk. You could simply add some cooking liquid from the cauliflower to thin it out, and that's it! I like to experiment with different ingredients to change it up.

My mom's mashed potatoes have sour cream, cream cheese and butter. We replaced sour cream for plain non-fat greek yogurt many years ago. The yogurt tastes just like sour cream. Yes, we use it on tacos, too. While I absolutely love her recipe, I had to come up with a healthier compliment while achieving a similar flavor.

I share with you the way our family enjoys mashed cauliflower.

hands-on time: 15 minutes
total time: 25 minutes
makes 4 servings


2 medium cauliflower heads, cut into chunks
1/2 cup plain non-fat greek yogurt
2 tablespoons butter
kosher salt & pepper to taste


Bring water to boil. Add cauliflower. Boil cauliflower for 8-10 minutes until tender with a fork. Place in blender with yogurt, butter, salt and pepper. Blend til smooth.

I love this dish. I hope you enjoy it, too!