Mashed Cauliflower

Mashed Cauliflower
Maryse Chevriere


  • cauliflower heads, cut into chunks
  • cloves garlic, peeled
  • 1/2 cup  low-fat milk
  • small Tabasco pepper, seeds and ribs removed
  • 1 teaspoon  kosher salt
  • 1 tablespoon  olive oil
  • 1/4 cup  Parmesan, finely grated
  • 3 sprigs  fresh thyme leaves

This dish is a great alternative for mashed potatoes, the cauliflower has a significantly lighter calorie count and the same comforting quality — no side is better for special occasions and weeknights alike. The flavor profile dish is simple, with fresh garlic, Parmesan, and thyme. Feel free to switch things up — swap out the Parmesan and thyme for curry powder and raisins, for instance. 

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Steam the cauliflower and garlic until crisp-tender, test the doneness frequently using a fork. Transfer the mixture to a food processor and add the milk; process the ingredients until they are combined but still chunky (about 10 pulses). Add in the pepper and salt, then turn the processor back on — slowly pour the olive oil into the mixture through the feeding tube; the final consistency should be smooth and fully incorporated. Transfer the mash to a mixing bowl and stir in the Parmesan garnish with the thyme. Serve immediately or at room temperature. 


Calories per serving:

183 calories

Dietary restrictions:

High Fiber Vegetarian, Gluten Free, Wheat Free, Egg Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free, No Sugar Added

Daily value:



  • Fat 28g 42%
  • Carbs 96g 32%
  • Saturated 10g 48%
  • Fiber 35g 141%
  • Trans 0g
  • Sugars 39g
  • Monounsaturated 13g
  • Polyunsaturated 2g
  • Protein 48g 96%
  • Cholesterol 25mg 8%
  • Sodium 3,275mg 136%
  • Calcium 912mg 91%
  • Magnesium 302mg 76%
  • Potassium 5,335mg 152%
  • Iron 9mg 51%
  • Zinc 6mg 41%
  • Phosphorus 1,091mg 156%
  • Vitamin A 151µg 17%
  • Vitamin C 827mg 1,378%
  • Thiamin (B1) 1mg 60%
  • Riboflavin (B2) 1mg 81%
  • Niacin (B3) 9mg 45%
  • Vitamin B6 3mg 165%
  • Folic Acid (B9) 971µg 243%
  • Vitamin B12 1µg 15%
  • Vitamin D 2µg 0%
  • Vitamin E 3mg 17%
  • Vitamin K 269µg 337%
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