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Swap out your normal empty calories with this delicious and healthy Mashed Cauliflower recipe. This healthy side dish is perfect along side oven fried chicken or even your favorite crock pot roast you will forget you’re getting your veggies!
In my constant struggle to get more vegetables into our diet I discovered something WONDERFUL. Cauliflower Mash.
It’s like mashed potatoes but instead of all the empty carbs of the potatoes you get a generous dose of nutritional goodness from the cauliflower.
Did you know cauliflower is a super healthy food? What’s better is that it’s super yummy. My husband gobbled his up without even blinking an eye. And let me tell you, that man is PICKY. If it’s the hint of a healthy swap he’s not a fan.
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Cauliflower Mashed Potatoes Recipe
This recipe is really easy and makes for a wonderful dish to go along side your favorite protein like BBQ Ribs or even Chicken Fricasse .
Or put use it instead of classic mashed potatoes as topping for shepherd’s pie!
Ingredients for Making Cauliflower Mash
I usually use a large head of cauliflower since it’s the least expensive option normally but feel free to use precut or even frozen cauliflower florets.
- 1 Large Head of Cauliflower steamed
- 1/2 C non-fat greek yogurt (or sour cream)
- 1-2 C Warm Milk
- 2 TBS Butter
- Salt and Pepper to taste
How to Make Mashed Cauliflower
- Steam your cauliflower this can be done on the stove in the microwave or even with your instant pot.
- Next throw the cauliflower and the rest of your ingredients into a blender or food processor.I just use my trusty Ninja blender and it works like a charm.
- Start by adding 1 C of warm milk and then add more to get the desired consistency.
- Season with salt and pepper to taste.
- Top with butter if you want!
Super easy right? And I’m not kidding when I say it’s absolutely delicious.
Maybe blasphemous but I may actually prefer it to regular mashed potatoes.
HEALTHY & DELICIOUS CAULIFLOWER MASH RECIPE
Course Side Dish
The Best Cauliflower Mash recipe ever. Trade the empty calories of mashed potatoes for the delicious and healthy flavor of mashed cauliflower.
Ingredients
- 1 Large Head of Cauliflower steamed
- 1/2 C non-fat greek yogurt or sour cream
- 1-2 C Warm Milk
- 2 TBS Butter
- Salt and Pepper to taste
Instructions
Steam your cauliflower
throw in the rest of your ingredients into a blender or food processor. I just use my trusty Ninja blender and it works like a charm.
Start by adding 1 C of warm milk and then add more to get the desired consistency.
Season with salt and pepper to taste.
Love this recipe?Follow @RaeGunRamblings or tag #RaeGunRamblings!
Oh yum!
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Reader Interactions
Comments
Briton says
Looks delicious, Marissa! We’re big fans of mashed potatoes around here, I’ll have to see if the kids/husband will go for this!
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These look amazing Marrissa! I totally just pinned them, to make asap!
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Jesseca says
oh yum!! I need to try this tonight. I didn’t realize it was that easy!
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Yvonne says
Ok seriously! These look DIVINE!!!! I’m hooked on my riced cauliflower recipe – but I’m trying this next! Thanks for sharing!
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emily says
Love cauliflower mash! You should try the cauliflower faux-fredo. It’s insanely good.
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Lori says
We had these tonight and they were insanely good! And so easy in the blender! Thanks for sharing!!
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marissa says
awesome that makes me so happy to hear. I was surprised hat how much I really liked it too
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Erin says
Genius! Definitely making this to help with my new years resolution of eating more vegetables ;)
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marissa says
I hope you like it, it’s definitely one of my favorite healthier swaps!
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Erin says
it looks amazing! Definitely going to make it this week :)
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Gina says
The taste was great, however 1-2 Cups of milk was way too much. It was really good soup though!
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marissa says
Glad you liked it. I wonder if your cauliflower was just way smaller than mine since I had to use about 1.5 cups to get it even blendable. But it’s definitely an ingredient you can always add more to so super easy just to start with a little then add as needed.
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Olga says
If you like spicy, add sriracha sauce and white pepper… you can also add a little fresh parm.
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Tiffany says
How do these stand up to reheating?
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Tiffany says
Do these reheat ok?
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marissa says
I haven’t tried yet. But I do have some in the freezer I should eat I’ll try and remember to come back and report but I’d expect just the fridge to the microwave to be similar to mashed potatoes
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Karen says
I am in the process of making these and ended up with soup after the first blending. Cooking up more cauliflower now. Smells really good and I’m sure it’ll be great after I add more cauliflower.
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marissa says
I hope you liked it!
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Naomi Gibson-Manning says
I got the most surprising surprise. My grandson who is austic started tasting this and he said hummm good. This is a good start as he is a very picky eater due to his sensory issues. All I can say is thank you….thank you.
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marissa says
Oh thanks so much for letting me know. That totally made my day!!!
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Stacy says
AMAZING!!!!!!!! That is all… Thank you
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marissa says
I’m glad you liked it!
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Rita Dominguez says
Can you tell me what a serving size is?
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marissa says
I would be about the same as with mashed potatoes it depends on what you’re eating with it.
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Samantha Ehlers says
Hi, do you know the nutritional value for this recipe?
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marissa says
you could just plug it into a site like my fitness pal
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