Creamy Mashed Cauliflower

4.6
(25)
24 Reviews

This creamy cauliflower mash makes a perfect low-carb stand-in for mashed potatoes. Here we take simple mashed cauliflower and mix in garlic, buttermilk and a touch of butter to create a flavorful side dish that has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs.

By
Katie Webster
Katie Webster
Katie Webster
Katie Webster is a freelance recipe developer, food photographer and author of the blog HealthySeasonalRecipes.com, where she shares easy and nutritious recipes for busy families. Her recipes have appeared in EatingWell, Fitness, Parents, Parenting and several Edible Communities publications. Her recipes and photography have been featured on popular online sites, including Kitchn and Parade.
EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
Cook Time:
15 mins
Additional Time:
15 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings, 3/ cup each
Nutrition Profile:
Low-Carb High-Fiber Vegetarian Gluten-Free Low-Calorie
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Ingredients

  • 8 cups bite-size cauliflower florets (about 1 head)

  • 4 cloves garlic, crushed and peeled

  • ⅓ cup nonfat buttermilk (see Tip)

  • 4 teaspoons extra-virgin olive oil, divided

  • 1 teaspoon butter

  • ½ teaspoon salt

  • Freshly ground pepper to taste

  • Snipped fresh chives for garnish

Directions

  1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)

  2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

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Tips

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Originally appeared: EatingWell Magazine, February/March 2005

Nutrition Facts (per serving)

107 Calories
7g Fat
10g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 3/4 cup
Calories 107
% Daily Value *
Total Carbohydrate 10g 4%
Dietary Fiber 4g 15%
Total Sugars 5g
Protein 5g 9%
Total Fat 7g 8%
Saturated Fat 1g 7%
Cholesterol 3mg 1%
Vitamin A 54IU 1%
Vitamin C 87mg 97%
Folate 86mcg 21%
Sodium 339mg 15%
Calcium 41mg 3%
Iron 1mg 4%
Magnesium 18mg 4%
Potassium 294mg 6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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