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Posted by / Saturday, March 24, 2012

Skinny Mashed Cauliflower 1/4 The Calories Of Potatoes


Did you know 1 serving of cauliflower only has 28 calories compared to 134 calories in mashed potatoes. These are so tasty, a great substitute for mashed potatoes. L.J. and I tried these out on Wednesday night while the other kids where at friends houses and he couldn't even tell the difference! There is a slight texture difference and the cauliflower has a slightly sweeter taste then potatoes but by the time it was fully loaded it served the prefect accompaniment to my fried pork chops and kale! Move on over potatoes I have found a replacement for you!

I used 1 1/2 heads of cauliflower. Adjust amount as needed dependent on how many people you are serving.
Place in a large saucepan with 1 cup water. Cover, bring to a boil and cook until fork tender.
Drain Cauliflower well and allow to sit for 4 minutes after draining to release excess moisture.
Add 3 tablespoons butter, 1/2 teaspoon salt, 1 teaspoon pepper and 3 tablespoons greek yogurt.
Mash with a potato masher until desired consistency is reached.
Add 1/2 cup chopped green onions and 1 cup shredded cheddar cheese.
Mix well.

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Skinny Mashed Cauliflower 1/4 The Calories Of Potatoes

Recipe by Serena Bakes Simply From Scratch
Skinny Mashed Cauliflower 1/4 The Calories Of Potatoes. So easy and healthy to make.
Prep time: PT5M
Cook time: PT15M
Total time: PT20M
Yield: 4 Servings
Calories per serving: 252
Fat per serving: 18
  • 1 1/2 heads Cauliflower, Medium Sized, Chopped 2" pieces
  • 3 tablespoons Butter
  • 3 tablespoons Non Fat Greek Yogurt
  • 1/2 teaspoons Salt Or To Taste
  • 1 teaspoon Pepper Or To Taste
  • 1/2 cup Green Onions, Sliced Fine
  • 1 cup Grated Cheddar Cheese
  • Additional Cheese and Green Onions For Garnish, Optional
Cooking Directions
  1. Place cauliflower and 1 cup water in a large sauce pan and cover. Heat over high heat until a boil is reached. Lower heat to low and cook for 12-15 minutes until fork tender. Drain cauliflower well. Allow cauliflower to sit for about 4 minutes to release excess moisture.
  2. Add butter, greek yogurt, salt and pepper. Mash using a potato masher until desired texture is reached.
  3. Stir in green onions and cheddar cheese.


  1. Hi Serena, We will definitely try this recipe. Hubby is diabetic and we are always looking for healthier choices! Sounds delicious to me. Have a great Sat. evening.

  2. Hi there
    I just wanted to let you know that I nominated you for the versatile bloggers award. Follow my post to see how you can nominate the bloggers that you follow and enjoy.
    Take care

  3. Awesome! I will definitely try this out!

  4. I use to make cauliflower gratin or quick Chinese stir fried cauliflower . I'm surely trying this awesome recipe. Looks delicious & I agreed that it's a great substitute to mashed potatoes which are way more calories!! Enjoy the great weekend , Serena! :)

  5. I've been searching for cauliflower options because I got a bunch from the food co-op yesterday and can honestly say I would NEVER have thought of this - what a great idea!

  6. This is brilliant, Serena! If the kids can't tell the difference and eat something healthy - I am IN! I will be trying it out on my bunch soon :) Hope you are having a fantastic weekend! xoxo

  7. What a great idea! Would love for you to share at my link party
    Have a great day!

    1. This is totally on my list to try! Thanks for sharing at Scrumptious Sunday!

  8. My family loves mashed potatoes and I heard you can mix them with cauliflower and or parnsips too to increase the healthiness and lower the calories. Please share this this week on my "Foodie Friday" linky. I'll pin this too.

  9. Yummy! I would love for you to link up at my Linky Party via:

    Mrs. Delightful

  10. Thanks Serena for visiting my blog and giving me the info on the broccoli. I've never tried cauliflower this way. I think I might give it a try. Thanks for sharing you have a lot of recipes.

  11. I can't wait to try this! Thanks so much for sharing at Mix it up Monday :)

  12. Oh, Serena, This dish sounds and looks delicious. I plan to pick up come cauliflower on my next shopping trip and will try this for my family! Thank you for sharing!

    Kindly, Lorraine

  13. Good morning! Just popping in to let you know that your recipe has been featured this week at Addicted to Recipes! Congrats! Check it out here:



Hi! My name is Serena and welcome to my site! I'm a wife and mother to 3. A few of my favorite things are cooking, baking, dark chocolate, family game nights, and the ocean. My biggest dislike is lima beans, please don't ask for a recipe... My husband Colt regularly joins me in the kitchen and has become the primary photographer of our site. I hope you'll join us on our fun cooking adventure!

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