5 from 12 votes
Healthy Mashed Cauliflower
This Healthy Mashed Cauliflower recipe transforms fresh or riced cauliflower into a creamy, flavorful side dish by blending it with oat milk or butter, sautéed garlic and shallots, Parmesan cheese, and warming nutmeg. The resulting mash has a smooth texture and a mild savory taste, suitable as a lower-carb alternative to mashed potatoes. It’s a versatile dish that complements a variety of main courses.
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Servings:
4
Servings
Calories:
256 kcal
Course:
Side Dish
Cuisine:
American
Ingredients
- 1 cauliflower about 2 pounds/900 grams, or 2 (16-ounce) packages rice cauliflower will do as well, large head
- ¼ cup oat milk 60 grams, or melted butter; or pea milk or cashew milk
- 3 tablespoons olive oil divided
- 2 cloves garlic chopped
- 2 shallot 160 grams, peeled and coarsely chopped. You can also use ½ of one large yellow onion
- salt
- black pepper
- 1 teaspoon ground nutmeg
- 1 cup Parmesan Cheese 90 grams, grated; replace with ¼ cup cashew sour cream to make it dairy-free
- parsley fresh leaves; for garnish
Instructions
- Remove outer leaves from cauliflower. Cut up the vegetable into florets and further coarsely chop the florets—core included. Omit this step if you use the packaged rice cauliflower.
- Place the cauliflower in a high-speed blender or food processor with the plant milk or butter. Blend on high speed until pureed. You might need to puree a certain amount of cauliflower if your blender is not large enough to hold everything, and then add in and puree the rest of the florets (or rice cauliflower) in batches—set aside.
- Cover the bottom of a large skillet with two tablespoons of olive oil and heat over medium heat. Add the garlic and the onions. Cook and stir for 3 minutes. Season with a few pinches of salt and pepper.
- Transfer the sauteed garlic and onions to the blender containing the pureed cauliflower. Mix everything for a few seconds or until the sauteed veggies are completely blended in with the cauliflower.
- Cover the same large skillet again with one tablespoon of olive oil and heat over the same medium heat.
- Transfer the pureed veggies from the blender to the skillet, spreading it evenly over the bottom of the pan. Cook and stir frequently to avoid browning for at least 5 minutes or until the pureed cauliflower mix is fully cooked.
- Season to taste with salt, pepper, and nutmeg.
- When fully cooked, stir in the grated cheese until completely melted.
- Garnish with fresh parsley leaves, chives, or extra grated cheese to taste (optional).
Cup of Yum
Notes
- Store leftovers in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.
- Reheat gently on the stove or in the microwave, adding a teaspoon of olive oil to keep the mash moist.
- Watch for the nutmeg aroma as an indicator that the cauliflower mash is ready.
Nutrition Information
Calories
256kcal
(13%)
Carbohydrates
15g
(5%)
Protein
11g
(22%)
Fat
18g
(28%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
9g
(45%)
Cholesterol
22mg
(7%)
Sodium
490mg
(20%)
Potassium
533mg
(11%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin A
248IU
(5%)
Vitamin C
71mg
(79%)
Calcium
283mg
(28%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4 Servings
Amount Per Serving
Calories 256
% Daily Value*
| Calories | 256kcal | 13% |
| Carbohydrates | 15g | 5% |
| Protein | 11g | 22% |
| Fat | 18g | 28% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 9g | 45% |
| Cholesterol | 22mg | 7% |
| Sodium | 490mg | 20% |
| Potassium | 533mg | 11% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin A | 248IU | 5% |
| Vitamin C | 71mg | 79% |
| Calcium | 283mg | 28% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.