Cauliflower Mash Recipe

Published on November 19, 2020

cauliflower mash

Cauliflower Mash Recipe

Cauliflower mash puts a twist on mashed potatoes by limiting the number of carbs in the dish. This recipe is perfect for those who have diabetes and have to watch how many carbs they consume.

Cauliflower Mash Recipe

Servings: 6


  • 1 medium head cauliflower, cut into florets (about 6-7 cups)
  • 3 tablespoon Parmesan cheese
  • 1/4 cup plain, fat-free Greek yogurt
  • 1/2 teaspoon minced garlic
  • pepper (to taste)


  1. Cut the cauliflower into small florets. In a large pot filled with about 2 inches water, cook cauliflower in steamer basket if possible for about 15 minutes or until very tender. Drain well.
  2. In a blender, food processor or with immersion blender, puree the cauliflower with the yogurt, Parmesan cheese, and garlic until creamy (don’t over mix). Pepper to taste.

Nutrition Facts

-          Calories: 41

-          Total Fat: 1.0g

-          Saturated Fat: 0.5g

-          Trans Fat: 0.0g

-          Polyunsaturated Fat: 0.0g

-          Monounsaturated Fat: 0.2g

-          Cholesterol: 2mg

-          Sodium: 71mg

-          Total Carbohydrate: 5g

-          Dietary Fiber: 2g

-          Sugars: 2g

-          Protein: 4 g


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