Mashed Cauliflower

Gluten-Free | Side Dishes | No Added Sugars | Vegetarian

Give potatoes the night off and get the same creamy taste without all the carbs. 

Mashed Cauliflower
4
Servings
30 minutes or 50 minutes, depending on whether you boil or steam the cauliflower
Total Time
$1.02
Cost per serving
Temperature: High
Serving size:3/4 cup
Prep time:10 minutes
Cook time:20 minutes if boiling the cauliflower, 40 minutes if steaming
Total time:30 minutes or 50 minutes, depending on whether you boil or steam the cauliflower
Equipment:

Large pot

Colander or strainer

Small skillet

Large bowl

Utensils:

Measuring spoon

Spatula

Potato masher or fork

Ingredients

1 head cauliflower, cut into bite-size florets OR two 12 ounce bags frozen cauliflower

1 tablespoon olive or vegetable oil

1 clove garlic, minced

1/4 cup Parmesan cheese, grated

2 tablespoons reduced fat cream cheese

1/2 teaspoon salt (optional)

1/8 teaspoon black pepper

Optional Toppings: chopped parsley or other favorite fresh herbs or a sprinkle of paprika

Instructions

1. Before you begin, wash your hands, surfaces, utensils, and produce.

2. Fill a large pot half full with water and bring to a boil. Boil or steam cauliflower until fork tender.

     a. If boiling: add fresh or frozen cauliflower directly to boiling water. Boiling fresh cauliflower will take about 13 minutes to become fork-tender. Follow directions on package if using frozen cauliflower.

     b. If steaming: insert steamer tray into pot above the water line and add fresh or frozen cauliflower to the steamer tray. Steaming fresh cauliflower will take about 30 minutes to become fork-tender. Follow directions on package if using frozen cauliflower.

3. While cauliflower is cooking, heat oil in a small skillet over low heat. Add garlic and stir until softened, around 2 minutes. Remove pan from heat.

4. Drain cauliflower using a colander and let rest for several minutes, gently shaking off as much water as possible.

5. In a large bowl, add cauliflower, garlic, parmesan cheese, cream cheese, salt and pepper and mash with a potato masher or fork until you reach the desired consistency. Sprinkle with optional toppings.

Tips

  • Steaming fresh cauliflower will take longer but it prevents the cauliflower from absorbing too much liquid, which prevents the mashed cauliflower from becoming runny.
  • Instead of mashing, you can combine cooked cauliflower, cooked garlic, and the remaining ingredients in a blender and blend until the desired consistency is reached.
Featured
Ingredients

What goes in Mashed Cauliflower?

Cauliflower
Cauliflower
Garlic Cloves
Garlic Cloves

Nutritional Information
(Per Serving)

CALORIES
120
TOTAL FAT
7g
SODIUM
500mg
TOTAL CARBS
12g
PROTEIN
6g
See complete nutrition facts >>
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