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Cauliflower Mashed Potatoes Recipe



Cauliflower Mashed Potatoes vs. Mashed Potatoes

1 large head- 209 calories ( 6-7 “diameter):

Fat: 2.4g

CHO: 42g, 17 g fiber

Protein: 16g


1 large potato- 283 calories ( 3” to 4”):

Fat: .3g

CHO: 64g, 8 g fiber

Protein: 7g




1 large head of cauliflower

1.5 c of milk of your choice: almond, rice, low-fat, skim

Dash of salt and pepper

Optional: Greek yogurt




  • Cut cauliflower head into pieces.
  • Add water to a sauce pan over high heat.
  • Add veggies to veggie steamer, add to sauce pan. Cover pan.
  • Let water boil until cauliflower is very tender
  • Turn off stove, take pan off the heat, set veggie steamer aside.
  • Drain remaining water out of pan.
  • Put veggies back into the warm pan and begin to mash.
  • Mash with utensil or potato masher; then, with mixer for desired texture. If desired, add a splash of your choice of milk for consistency.
  • Add a dash of salt and pepper for taste. Enjoy!



I topped my mashed cauliflower with ( ¼ cup ) Greek yogurt in substitution of sour cream and garlic pepper for taste.



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