Mashed Cauliflower


Hi everyone! Sorry that my sunday baking post is happening on Monday this week. I was on a plane all day yesterday and finally made it to Paris.
For todays recipe: I love mashed potatoes! I really love them, but I try to only eat them on Holidays or special occasions. They are a starchy vegetable. Add butter, milk and sour cream and well, not so great for a skinny girl. I’ve found that mashed cauliflower is a great substitute. Cauliflower is not a starch vegetable so it is low in carbohydrates. It is high in fiber, vitamin C and folate. It’s quite popular in restaurants. Broil a piece of salmon with this as a side dish, sprinkle on some fresh dill, and yummm!



1 large head of cauliflower (florets only)
1/3 cup greek yogurt
2 cloves garlic
1 T butter
salt & pepper


Remove stems from cauliflower and cut florets into 1 inch pieces. Cut garlic into quarters.


Put cauliflower and garlic in a pot with a vegetable steamer. Cover, bring to a boil and turn down heat. Let steam about 20 minutes until cauliflower is very tender.


Drain and mash cauliflower and garlic. I used my hand blender again, but you could use a regular blender, or even mash these by hand with a regular old hand masher, depending how creamy you want it. Add butter, yogurt, salt & pepper to taste. I always add the yogurt by tablespoons until I have the consistency I like. I always taste, taste, taste.

cailiflower6Mashed Cauliflower

There are so many thing you can add to this or do differently. You could use low fat cream cheese instead of yogurt. You can even use a little cream and butter and it will still have a lot less carbs than potatoes. There are lots garnishes that would be good with this, such as fresh dill or low fat sharp cheddar. I used chopped green onion and a little parmesan cheese.

I would say this is 3 servings as a side dish, so you might want to double this for more than 3 people.

If you try it please leave me a comment and let me know how it goes!!

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Mashed Cauliflower



  1. Lou says:

    I love you for posting this !
    My favorite dish ever is mashed potatoes !
    I will Never give up on them but I’m still gonna try the mashed cauliflower !!


  2. Moncika says:

    I swear I will cook it because your chilli con carne was a dream! Have a nice day!

  3. at first i thought this was risotto! looks delicious!

  4. Diana C. says:

    I love mashed potato too much to ever give it up, but this is worth a try! Thanks for the recipe!

  5. Bianca L. says:

    So good to have another healthier option to the delicious mashed potato!

  6. Anna says:

    Really great recipe, I’m a mash potato addict, I love it but I try to eat it not too often, will definitely be trying this recipe!

  7. Demet says:

    I’d never think mashed cauliflower could taste good but since your chili was great, I’ll really give this a try. Btw I love your skinny bites posts!!

  8. Nesrin says:

    This looks very good Shea, i’m going to try it for sure! Love all these healthy food.

    Style of Purity

  9. Pauline says:

    I don’t eat potatoes either (most of the time), so this is also what I do when I feel like having mashed something ;)

  10. Laura says:

    loved cauliflower in any state – fresh, mashed or just lightly boiled and cooked :)

  11. Fabulous recipe! So excited to try this one out:)

  12. Kareena says:

    Nice twist! this looks good


  13. Anonymous says:

    I have this every week! I used to a massive mashed potato fan, but now cauliflower wins every time! Xx

  14. Alyx says:

    My sister makes this all the time! It’s delicious!

  15. Evi says:

    Yummy!! Looks delicious!

    Evi xoxo

    The Notebook of a Fashion Lover

  16. I hate cauliflower I can’t stand the taste, but if it tasted like mashed potatoes I would probably eat it lol.

  17. Radka says:

    I love this kind of posts! It must be so delicious! :)

  18. Gosh, I love your healthy food posts, I’m always on the hunt for new ideas and this is extremely useful!

  19. Lorena Kolbinsky says:

    I love your recipes, I’m a very healthy eater and I have already enjoyed a few of them. The mashed cauliflower is one of my favorites. I actually use unsweetened coconut milk as opposed to yogurt. It gives it a very buttery taste without the butter. Thanks for sharing.
    Big hug,

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