Mashed Cauliflower
Creamy cauliflower mash with garlic, Greek yogurt and Parmesan, a lighter stand-in for mashed potatoes. About 11 g of carbohydrate per ¾ cup.
One serving
One serving is about ¾ cup. Prep 10 min · Cook 15 min.
Steps
Bring 1 inch (2.5 cm) of water to a boil in a large pot fitted with a steamer basket.
Add the cauliflower florets and garlic, cover and steam until a knife slides in with no resistance, about 12 minutes.
Drain well and spread the cauliflower on a clean towel for 2 minutes.
Removing water is the key to a creamy, not watery, mash.
AI-generated illustrative image. Transfer to a food processor (or use an immersion blender in the pot). Add the butter, Greek yogurt, Parmesan, salt and black pepper.
Blend until smooth, about 1 minute, scraping the sides once.
AI-generated illustrative image. Taste, adjust the pepper and top with the chives.
On the plate
Counts toward the non-starchy vegetable half of the plate: about 11 g of carbohydrate per ¾ cup, often served where mashed potatoes would be. Pair it with Herb-Roasted Turkey Breast.
Nutrition
| Nutrient | Per serving (1/6 of recipe) |
|---|---|
| Calories (kcal) | 101 |
| Total carbohydrate | 11 g |
| Dietary fiber | 4 g |
| Total sugars | 4 g |
| Protein | 6 g |
| Total fat | 5 g |
| Saturated fat | 3 g |
| Sodium | 290 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| cauliflower florets Cauliflower, raw | 1100 g | 54.7 g | “Cauliflower, raw”, USDA SR Legacy, FDC ID 169986 |
| garlic Garlic, raw | 12 g | 4.0 g | “Garlic, raw”, USDA SR Legacy, FDC ID 169230 |
| butter Butter, unsalted | 21 g | <1 g | “Butter, without salt”, USDA SR Legacy, FDC ID 173430 |
| Greek yogurt Greek yogurt, plain, lowfat | 70 g | 2.8 g | “Yogurt, Greek, plain, lowfat”, USDA SR Legacy, FDC ID 170903 |
| Parmesan Parmesan, grated | 25 g | 3.5 g | “Cheese, parmesan, grated”, USDA SR Legacy, FDC ID 171247 |
| salt Salt | 2 g | 0.0 g | “Salt, table”, USDA SR Legacy, FDC ID 173468 |
| black pepper Black pepper, ground | 1 g | <1 g | “Spices, pepper, black”, USDA SR Legacy, FDC ID 170931 |
| chives Chives, fresh | 6 g | <1 g | “Chives, raw”, USDA SR Legacy, FDC ID 169994 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: salt (); black pepper (); chives ().
Calculation engine v1.2.0.
Swaps and variations
- Frozen cauliflower
- Use 2 lb (900 g) frozen florets and steam 8 minutes; squeeze out the extra water.
- Dairy-free
- Swap the butter for olive oil and the yogurt for unsweetened plain almond yogurt; skip the Parmesan.
Storage
Refrigerate within 2 hours, up to 3 days. Reheat covered at 350°F (175°C) for about 20 minutes, or in the microwave, stirring halfway, until it reaches 165°F (74°C).
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/mashed-cauliflower. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about mashed cauliflower.
Can you make mashed cauliflower ahead of time?
Yes, up to 3 days; stir in a spoon of yogurt when reheating.
Can you make mashed cauliflower without a food processor?
Yes, with an immersion blender or a potato masher; it will be more rustic.
How many carbs are in mashed cauliflower vs. mashed potatoes?
About 11 g per ¾ cup here, less than classic mashed potatoes.
How was this recipe?
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