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. 

Click here to see the Simple Ingredients Made Spectacular story. 


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, Pork Free, Alcohol Free, No Sugar Added

Daily value:



  • Fat 7g 11%
  • Carbs 24g 8%
  • Saturated 2g 12%
  • Fiber 9g 35%
  • Trans 0g
  • Sugars 10g
  • Monounsaturated 3g
  • Polyunsaturated 1g
  • Protein 12g 24%
  • Cholesterol 6mg 2%
  • Sodium 819mg 34%
  • Calcium 228mg 23%
  • Magnesium 76mg 19%
  • Potassium 1,334mg 38%
  • Iron 2mg 13%
  • Zinc 2mg 10%
  • Phosphorus 273mg 39%
  • Vitamin A 38µg 4%
  • Vitamin C 207mg 345%
  • Thiamin (B1) 0mg 15%
  • Riboflavin (B2) 0mg 20%
  • Niacin (B3) 2mg 11%
  • Vitamin B6 1mg 41%
  • Folic Acid (B9) 243µg 61%
  • Vitamin B12 0µg 4%
  • Vitamin D 0µg 0%
  • Vitamin E 1mg 4%
  • Vitamin K 67µg 84%
MORE FROM EDAMAM Have a question about nutritional data? Let us know.
Rate this Recipe

Bring your favorite dish to our table

Join the Daily Meal's Community and Share your Thoughts

The Daily Meal Editors and Community Say...

Let's Be Friends. Follow The Daily Meal on Facebook!