Cauliflower Mash

30 Minute Meals, American, Autumn, Cooking Methods, Course, Cuisine, Dinner, Gluten-Free, Health and Diet, Low-Carb, Low-Sugar, Meals, One-Pot Meals, Recipes, Season, Side Dish, Spring, Stovetop, Summer, Type of Dish, Vegetarian, Winter
  • By Sarah Koszyk, MA, RDN on
  • February 18th, 2013

Cauliflower Mash
Prep time
Cook time
Total time
Talk about a great way to get your veggies in. Also, cauliflower looks and tastes similar to mashed potatoes. This is a fantastic recipe for using cauliflower and getting some protein in, too, from the cottage cheese. Cauliflower is very beneficial from its Vitamin C & Vitamin K which have anti-inflammatory properties great for disease prevention.
Recipe type: Vegetable Side Dish
Cuisine: American
Serves: 4
  • 1 head Cauliflower
  • ½ cup cottage cheese, 1% or fat free
  • ½ cup parmesan cheese
  • ¼ cup milk, 1% or fat free
  • Salt & Pepper to taste
  1. Cut the cauliflower in big chunks and keep the stems on (but take off the green leaves).
  2. Boil the cauliflower in a big pot of boiling water until soft (about 6 minutes).
  3. Drain the cauliflower.
  4. Add in all the ingredients with the cauliflower back into the pot.
  5. Using a hand-held blender (this is the easiest to give a good puree), puree all the ingredients.
  6. Warm up for 2 minutes on medium-low heat & serve. Yum! Yum! Yum! We ate this with some grilled fish & roasted sweet potatoes.
Nutrition Information
Serving size: ½ cup Calories: 90 Fat: 3.6 Saturated fat: 2.0 Carbohydrates: 5.7 Sugar: 3.6 Sodium: 288 Fiber: 2.1 Protein: 9.6 Cholesterol: 10.2


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2 responses to “Cauliflower Mash”

  1. Galina says:

    My go-to soup is using up all of my vegiges in a vegige chicken soup. I use vegetable stock, and simmer any vegiges on hand until tender. Then I throw in shredded bits of those deli-chickens at the last minute to come up to temperature.

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