Mashed Cauliflower Recipe

Mashed Cauliflower, a creamy and nutritious alternative to traditional mashed potatoes. This versatile dish takes the humble cauliflower to new heights, transforming it into a velvety and flavorful puree that will leave you wanting more. Whether you’re looking to add more vegetables to your diet or simply seeking a lighter option without sacrificing taste, our Mashed Cauliflower is the perfect accompaniment to any meal. Packed with essential vitamins and minerals, this dish is a fantastic way to enjoy the goodness of cauliflower while savoring a comforting and satisfying side. Embrace the goodness of veggies and treat your taste buds to a delicious and healthy culinary experience!

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Mashed Cauliflower

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Serves: 4 servings

Difficulty: Easy

Course: Side Dish

Cuisine: American

kcal: Approximately 100 calories per serving

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  • 1 large head of cauliflower, cut into florets
  • 2 cloves garlic, minced
  • 2 tablespoons unsalted butter (or olive oil for a vegan option)
  • 1/4 cup low-sodium chicken or vegetable broth
  • 1/4 cup heavy cream (or coconut cream for a dairy-free option)
  • Salt and black pepper to taste
  • Chopped fresh chives or parsley for garnish (optional)


Step 1: Preparing the Cauliflower

  1. Rinse the cauliflower florets under cold water and pat them dry with a kitchen towel.
  2. Steam the cauliflower florets until they are tender and easily pierced with a fork, approximately 10-12 minutes.

Step 2: Making the Mashed Cauliflower

  1. In a large saucepan, melt the unsalted butter over medium heat. If using olive oil, heat it in the saucepan.
  2. Add the minced garlic to the melted butter (or heated olive oil) and sauté for a minute or until fragrant.
  3. Transfer the steamed cauliflower florets to the saucepan, and toss them with the garlic-infused butter (or olive oil) to coat evenly.
  4. Pour in the low-sodium chicken or vegetable broth, and bring the mixture to a simmer. Cook for an additional 2-3 minutes to allow the flavors to meld.

Step 3: Creating the Creamy Texture

  1. Remove the saucepan from the heat, and use a potato masher or an immersion blender to mash the cauliflower to your desired consistency.
  2. Slowly add the heavy cream (or coconut cream) to the mashed cauliflower, continuing to mash until the mixture becomes creamy and smooth.
  3. Season the Mashed Cauliflower with salt and black pepper to taste, adjusting the seasoning according to your preference.

Step 4: Nutrition Facts

(Note: The following nutritional information is approximate and may vary based on specific ingredients used and serving sizes.)

  • Calories: 100 kcal per serving
  • Total Fat: 8g
  • Saturated Fat: 5g
  • Trans Fat: 0g
  • Cholesterol: 20mg
  • Sodium: 150mg
  • Total Carbohydrates: 5g
  • Dietary Fiber: 3g
  • Sugars: 2g
  • Protein: 2g

Step 5: Serving and Enjoying

  1. Transfer the creamy Mashed Cauliflower to a serving dish.
  2. Garnish with chopped fresh chives or parsley for added color and freshness, if desired.
  3. Serve the Mashed Cauliflower hot alongside your favorite main course, such as grilled chicken, roasted vegetables, or a juicy steak.

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Note: Our Mashed Cauliflower is a delightful and healthy alternative to traditional mashed potatoes, offering a velvety and rich side dish that pairs perfectly with a variety of meals. The cauliflower’s natural creaminess, combined with the hint of garlic and the decadence of heavy cream, creates a luxurious texture that will impress your taste buds. With fewer calories and carbohydrates than traditional mashed potatoes, this dish is an excellent option for those looking to embrace a low-carb lifestyle without sacrificing flavor. Customize the seasoning to your liking, adding herbs or spices that complement your main course. Whether you’re serving this dish as part of a weeknight dinner or a special occasion feast, our Mashed Cauliflower is sure to delight your guests and elevate any meal. Embrace the goodness of vegetables, and relish the wholesome deliciousness of our Mashed Cauliflower recipe today! 🥦🍴😋


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