Mashed Cauliflower


4.3 of 5 (27)
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 44.7
  • Total Fat: 3.3 g
  • Cholesterol: 7.7 mg
  • Sodium: 33.3 mg
  • Total Carbs: 3.4 g
  • Dietary Fiber: 2.1 g
  • Protein: 1.5 g

View full nutritional breakdown of Mashed Cauliflower calories by ingredient
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If you were a mashed potato lover, you might enjoy this alternative. We discovered it by cooking the cauliflower too long. Now, I wouldn't eat anything else. If you were a mashed potato lover, you might enjoy this alternative. We discovered it by cooking the cauliflower too long. Now, I wouldn't eat anything else.
Number of Servings: 4


    1 Head of Cauliflower
    1 clove of garlic
    Sprinkle of parsley
    1 Table Spoon of heart healthy butter
    salt and pepper to taste


Makes 4 1-cup servings
Cut off outside leaves, wash cauliflower and cut into quarters.
Place in a 1-quart sauce pan filled with cold water and boil until well done (should be soft)
Drain and add the butter
Mash like potatoes until light and fluffy
Sprinkle with parsley and salt and pepper to taste

Number of Servings: 4

Recipe submitted by SparkPeople user HARRINGTON5.


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Member Ratings For This Recipe

  • Incredible!
    1 of 1 people found this review helpful
    Had this last night, having it again tonight! Love it. - 4/29/10

    Reply from HARRINGTON5 (6/6/10)
    Since I really liked garlic mashed potatoes, I added garlic and parsley to this recipe and it made it even better. I really never eat white potatoes any more. Thank you for trying it and responding.

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  • I make this with chicken broth, several cloves of garlic and then when mashing I add laughing cow cheese instead of butter.
    - 2/15/15

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  • Very good alternative to mashed potatoes. - 6/13/14

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  • Ok, all I can say about this is WOW!!! It's SO delicious! Even my daughter loves it and she is so anti-vegetable anything. Thanks for sharing your recipie with us! So simple yet delicious! - 9/16/12

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  • Directions don't include what you do with the garlic clove. - 5/13/12

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  • This really was delicious. A great alternative to mashed potatoes. I added chopped garlic to the water while boiling the cauliflower and a little to them after I drained off the water, prior to mashing. - 4/18/12

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  • Great recipe! My husband & kids didn't even know it wasn't potatoes! Thanks, we'll be having this again!!! - 2/23/12

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  • It was really goood:D I only used half a head of cauliflower and added a tsp of extra virgin olive oila and some spices. So yummy :D - 12/13/11

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  • thanks for the tip! these are great! - 11/30/11

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  • Very good recipe! I added garlic powder because I didn't have any cloves. Thank you for sharing this! - 9/25/11

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  • Absolutely loved this and will definitely make again - this is a keeper! My son tried some and thought it was delicious too. Didn't add the garlic but sprinkled a little cheddar cheese on top as I was eating it as my main meal. Thanks for sharing. - 6/28/11

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  • The taste was excellent! My kids didn't eat it, and I think that may be because of the texture. It wasn't as smooth as mashed potatoes. Next time I will steam the cauliflower and then puree it for a smoother texture. But it was DELICIOUS. Definitely making it again! - 5/9/11

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  • Pretty good! I used a little more garlic (cause I love it) and alittle bit of milk. - 4/14/11

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  • Easy to make and tasty. I'll make this again. - 2/14/11

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  • I really liked these! I made it with my roast tonight instead of mashed potatoes. Lower calorie and carb choice! - 1/16/11

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  • I am making this tonight instead of mashed potatoes. - 12/2/10

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  • This was great. I steamed the cauliflower instead of boiling it. I will definitely make again. - 11/26/10

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  • super great comfort food, lovei t! i added cooked cabbage & cottage cheese & pureed it then put it in a casserole dish, topped it with low fat jack cheese & baked it until golden brown on top. yum!!! - 11/8/10

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  • OMG I'm hooked on mashed cauliflower after one try! I didn't think I would actually enjoy this recipe, I was just looking for a low carb and healthier substitute for mashed potatoes but I have to say, I've made this two times and two days and it was soooo delicous! - 10/21/10

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  • I was looking for a 'mashed cauliflower' recipe like my dad makes; this one is perfect! We had it with spicy grilled chicken tonight and it was perfect!

    For anyone wanting a more 'mashed potato' feel, if it's got a little bit of salt it really helps. You can always use a food processor for textur - 10/9/10

    Reply from HARRINGTON5 (10/14/10)
    I'm so glad you enjoyed it. Now, I also use the food processor for a few seconds and it makes them just right. They really can go with any meal or I eat them alone for a snack when I am hungry.

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  • Sounds so yummy I'm going to make this right now - can't wait!!! - 4/11/10

    Reply from HARRINGTON5 (4/21/10)
    I hope you enjoy them. They have replaced potatoes in my life and I am healthier for it.

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  • I used garlic powder and I can't believe it's not butter lite. I steamed my cauliflower but needed to cook it longer because it wouldn't mash into a complete creamy consistency. My fault, not the recipe's. Try this one for sure, just make sure to cook your veggie until it is VERY soft. - 3/8/10

    Reply from HARRINGTON5 (3/9/10)
    Thank you for trying this recipe. I really do get a nice consistency now and never eat white potatoes any more. Love it with garlic.

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  • I cannot wait to make this! I am adding it to next weeks menu.Thanks for sharing! - 2/1/10

    Reply from HARRINGTON5 (2/4/10)
    You are very welcome, I hope you enjoy it as much as I do.

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  • Since I am watching my sodium I added Mrs. Dash garlic herb, pepper & "No Salt" instead of regular salt. This was wonderful...thank you for sharing Harringtons. - 1/20/10

    Reply from HARRINGTON5 (1/20/10)
    Nice addition, thank you!

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  • Thanks so much for this recipe! I am on phase 1 of South Beach, so I have to eat lots of veggies, and potatoes are off limits! I had it tonight with my steak and it was really good. Next time I think I will add some LF sour cream and chives. - 8/25/09

    Reply from HARRINGTON5 (8/28/09)
    I am so glad you enjoyed it! I rarely eat potatoes any more and I use the fat free sour cream and chives myself.

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