Mashed Cauliflower
User Reviews
4.6
60 reviews
Excellent
Mashed Cauliflower
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Swap potatoes for cauliflower with this healthy mashed cauliflower recipe! It's the perfect side dish and comes together quickly with only 6 ingredients. It's just as creamy and delicious as mashed potatoes, but has half the calories and one-third of the carbs.
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Ingredients
- 1 large head of cauliflower chopped into florets (about 10 cups)
- ½ Tablespoon + 1 teaspoon ghee or butter plus more for topping
- 2 cloves garlic minced
- ¼ cup freshly grated Parmesan cheese
- ½ teaspoon ground pepper plus more to taste
- 1 teaspoon sea salt plus more to taste
- 1 Tablespoon fresh chives chopped, plus more for topping
- ¼ cup reserved water
Instructions
- Chop cauliflower into florets and place in a large pot. Add enough water to cover the cauliflower and heat until water is boiling. Reduce heat to medium-low and simmer until the cauliflower is tender, about 12-15 minutes.
- While cauliflower is cooking, heat a small pan over medium heat. Add 1 teaspoon ghee or butter and minced garlic. Sauté until garlic is tender and fragrant. Be careful not to burn the garlic.
- Before you drain cauliflower, scoop out ¼ cup water to save for later. Drain cauliflower and add to food processor with sautéd garlic, ½ Tablespoon ghee or butter, parmesan cheese, salt, pepper and chives.
- Process until cauliflower is smooth, adding water as necessary to reach desired consistency. I used 2 Tablespoons of reserved water. If you don’t own a food processor, an immersion blender, standing mixer or potato masher would all work work.
- Transfer to a bowl, top with chives and additional butter/ghee if you prefer and serve.
Notes
- hemp parmesan
- If you don’t have a food processor, you can mash the cauliflower using a stand mixer, blender or a handheld potato masher — the consistency just won’t be as smooth. If needed, you can reheat the mashed cauliflower in a small saucepan before serving.
- To make this dish vegan swap the ghee for butter flavored coconut oil and use this hemp parmesan.
- Store leftovers in an airtight container in the fridge for up to 5 days. You can reheat the mashed cauliflower on the stovetop, in the oven or microwave.
Nutrition Information
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Calories
110kcal
(6%)
Carbohydrates
13g
(4%)
Protein
6g
(12%)
Fat
5g
(8%)
Saturated Fat
3g
(15%)
Monounsaturated Fat
1g
Cholesterol
5mg
(2%)
Sodium
766mg
(32%)
Potassium
660mg
(19%)
Fiber
5g
(20%)
Sugar
5g
(10%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 110 kcal
% Daily Value*
| Calories | 110kcal | 6% |
| Carbohydrates | 13g | 4% |
| Protein | 6g | 12% |
| Fat | 5g | 8% |
| Saturated Fat | 3g | 15% |
| Monounsaturated Fat | 1g | 5% |
| Cholesterol | 5mg | 2% |
| Sodium | 766mg | 32% |
| Potassium | 660mg | 14% |
| Fiber | 5g | 20% |
| Sugar | 5g | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.6
60 reviews
Excellent
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