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Healthy “Mock Mashed Potatoes” Made With Roasted Cauliflower

Garlic Mashed Cauliflower

Creamy mashed potatoes may be considered “comfort food” for your taste buds, but not necessarily for your waistline. Today we’re sharing a recipe for mashed cauliflower that will have you wondering how potatoes got the comfort food distinction in the first place! Not only is cauliflower much lower in calories (25 calories for 1 cup vs.113 calories) and carbs (5 grams per 1 cup vs. 26 grams) – cauliflower also contains antioxidants and phytonutrients that can protect against cancer, fiber that promotes a healthy digestive tract, and many other important nutrients. You really can’t go wrong with this vegetable, or with this recipe!

Kaitlyn writes……….    I cannot say enough just how much I loved this recipe! I’ve known about mashed cauliflower for a long time now but have never made it because I’ve always heard such mixed reviews on how it turns out. It just never really appealed to me. So when Jillee suggested mashed cauliflower for a post I had really low expectations. But after making this version of mashed cauliflower I am completely converted. I may even like it better than regular mashed potatoes! Just don’t tell my Idaho potato farmer dad that I said that ;-) The keys to the great flavor I achieved in this recipe were roasting the cauliflower, adding in an ample amount of shallots and garlic, and boosting the creaminess with Greek yogurt. I hope you enjoy it as much as I did!

Garlic Mashed Cauliflower

Adapted from All Recipes

Ingredients

  • 2 large heads of cauliflower, cut into florets
  • 1 shallot, diced
  • 5 cloves garlic, minced
  • 2 tablespoons olive oil
  • 8 tablespoons cream cheese or Greek yogurt
  • 1 cup shredded parmesan
  • Salt
  • Pepper
  • Bacon bits and chives for garnish (optional)

Directions

Pre-heat your oven to 400 degrees. Put your cauliflower florets on two baking sheets and drizzle with olive oil. Sprinkle with salt and pepper.

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Roast for 15-20 minutes or until the cauliflower just starts to brown on the edges.

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Heat 1 tablespoon of olive oil in a small pan over medium heat. Add the shallot and minced garlic to the pan. Cook for 1-2 minutes or until soft and fragrant.

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Put the roasted cauliflower in a blender or food processor. Blend until smooth.

Note: if you are using a regular blender jar – you will have to stop the blender pretty frequently to scrape the cauliflower off the sides. I used my Blendtec Twister Jar to prevent this and it worked like a charm. But you can definitely still get smooth cauliflower in a regular jar, it will just take a little more time.

Add the cooked shallot and garlic to the blender and blend until well combined.

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Add the cream cheese or Greek yogurt to the blender. Blend until well combined.

When I made this recipe I made half the batch with cream cheese and half with greek yogurt. I am normally a huge cream cheese fan but ended up liking the greek yogurt version better! It added a really delicious tang to the cauliflower.

Add the shredded parmesan to the blender and blend until well combined.

Transfer the cauliflower mixture from the blender to a medium pot and heat over medium heat until warm.

Serve warm and garnish with bacon bits and chives.

One final quick tip – if you want to add even more nutrients to this recipe try blending in a bit of cooked spinach with the cauliflower. It turns the whole mixture green but doesn’t change the flavor of the mash. I think it would be so fun to have the green mash on St. Patrick’s Day!

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What is your favorite way to eat cauliflower?

Mashed cauliflower

Garlic Mashed Cauliflower

Jill Nystul
Love mashed potatoes but hate all the extra calories that come with them? Try these delicious cauliflower mock mashed potatoes!
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Side Dish
Cuisine American
Servings 8
Calories 183 kcal

Ingredients
  

  • 2 large heads of cauliflower cut into florets
  • 1 shallot diced
  • 5 cloves garlic minced
  • 2 tablespoons olive oil
  • 8 tablespoons cream cheese or Greek yogurt
  • 1 cup shredded parmesan
  • Salt
  • Pepper
  • Bacon bits and chives for garnish optional

Instructions
 

  • Pre-heat your oven to 400 degrees.
  • Put your cauliflower florets on two baking sheets and drizzle with olive oil. Sprinkle with salt and pepper.
  • Roast for 15-20 minutes or until the cauliflower just starts to brown on the edges.
  • Heat 1 tablespoon of oil in a small pan over medium heat. Add the shallot and minced garlic to the pan. Cook for 1-2 minutes or until soft and fragrant.
  • Put the roasted cauliflower in a blender or food processor.
  • Blend the cauliflower until smooth.
  • Add the cooked shallot and garlic to the blender and blend until well combined.
  • Add the cream cheese or greek yogurt to the blender. Blend until well combined.
  • Add the shredded parmesan to the blender and blend until well combined.
  • Transfer the cauliflower mixture from the blender to a medium pot and heat over medium heat until warm.
  • Serve warm and garnish with bacon bits and chives.

Nutrition

Calories: 183kcalCarbohydrates: 9gProtein: 9gFat: 13gSaturated Fat: 5gCholesterol: 28mgSodium: 316mgPotassium: 492mgFiber: 3gSugar: 3gVitamin A: 305IUVitamin C: 70.1mgCalcium: 188mgIron: 0.8mg


MORE IDEAS FROM

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  • Oh my gravy!! I love cauliflower.

    I LOVED getting mashed cauliflower at Ruby Tuesday until they discontinued this as a side item.

    I love the green mash for St Patrick’s day. I will certainly have to try!

  • I’ve been making this for years but I use a microwave & food processor.. Since I am eating it for the low carb effect I dont add too many extras but I do add butter & cream cheese.. YummmmmY! Good stuff for those who’ve never tried it.. I love this MUCH more than mashed potatoes.

  • Also, you can take cauliflower and boil and drain it well. Use it as the base for your potatoe salad. It’s all the items like mayo,onions,eggs or what ever you would usually use for your potatoe salad that carries the flavor.
    Just make sure Cauliflower is tender and in in bite size pieces.

    • I agree, it makes great “potato” salad. Nothing else that I put into potato salad has carbs, so this is a very low carb side for any meal. You can cook the cauliflower less or more, depending on whether you want an interesting crunch or a soft consistency. Even if you prefer mashed potato salad, mashed cauliflower makes a great substitute.

      I haven’t tried mashed cauliflower in place of mashed potatoes, but this recipe may be the reason I try it. This sounds delicious! Thank you, Jillee and Kaitlyn.

  • Made a recipe like this when I was on Adkins diet. I absolutely LOVED IT as I am a HUGE potato fan…………..will DEFINITELY give this a try…………………….

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