Cauliflower Mash
Prep time
Cook time
Total time
Healthy Low Calorie Cauliflower Mash is a fantastic way to get in your veggies. And this 4-ingredient recipe is deliciously cheesy! You'll feel like your eating mashed potatoes without all the carbs (here's less than 6 grams of carbs per serving). And it's packed with almost 10 grams of protein in each serving. Cauliflower is rich in Vitamin C & Vitamin K which have anti-inflammatory properties fantastic for disease prevention. Enjoy Healthy Low Calorie Cauliflower Mash with any entree you would normally eat with mashed potatoes.
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 & uses less dishes to wash), puree all the ingredients.
  6. Warm up for 2 minutes on medium-low heat & serve.
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
Recipe by Sarah Koszyk at