How To Make Mashed Cauliflower Potatoes

Saturday, March 24, 2012
How To Make Cauliflower Mashed Potatoes Recipe for an easy low carb side dish recipe from Serena Bakes Simply From Scratch.

Did you know 1 cup of Cauliflower only has 27 calories compared to 116 calories in 1 cup Diced Potatoes. Mashed Cauliflower Potatoes are a great substitute if you're looking to reduce carbs.

This Mashed Cauliflower recipe is so tasty, and 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 Sautéed Beet Greens.

 Cauliflower Mashed Potatoes are easy to make and an easy way to sneak in more veggies and cut carbs. 
1 Head Cauliflower for Cauliflower Mashed Potatoes Recipe.

Here's how to make Mashed Cauliflower Potatoes: 

I used 1 1/2 heads of cauliflower. Adjust amount as needed dependent on how many people you are serving.

Chopped Cauliflower in pan with water.

Place Cauliflower in a large saucepan with 1 cup water. Cover, bring to a boil and cook until fork tender.

Drained Cauliflower with butter, salt, pepper, and greek yogurt.

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 Black Pepper
  • 3 tablespoons Greek Yogurt
Steamed Cauliflower being mashed with a Potato Masher.

Mash Cauliflower with a potato masher until desired consistency is reached.

Mashed Cauliflower with Chopped Green Onion and Shredded Cheddar Cheese.

Add:

  • 1/2 cup Chopped Green Onions
  • 1 cup Shredded Cheddar Cheese.


Mix until well combined.

Mashed Cauliflower Potatoes with cheese and green onions are a great easy side dish recipe! Less calories then mashed potatoes from Serena Bakes Simply From Scratch.

Mashed Cauliflower Potatoes recipe are a great way to trim down on carbs plus its so easy to make! 

You don't have to peel potatoes saving some time! 

Loading up Low Carb Mashed Cauliflower with cheese, greek yogurt, and green onions will satisfy your craving for mashed potatoes. Each serving contains about 200 calories and 8 carbs. 

We also love this recipe for Mashed Yams Skinny

You might also like these other Cauliflower Recipes:


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American
Yield: 5
Author:

How to make Mashed Cauliflower Potatoes recipe. A great side dish recipe to cut carbs and eat more vegetables from from Serena Bakes Simply From Scratch.

How To Make Mashed Cauliflower Potatoes

How to make Mashed Cauliflower Potatoes recipe. A great side dish recipe to cut carbs and eat more vegetables from from Serena Bakes Simply From Scratch.
5 out of 5 based on 4 user ratings
prep time: 10 Mcook time: 20 Mtotal time: 30 M

ingredients:

  • 1 1/2 heads Cauliflower, Medium Sized, Chopped 2" pieces3 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

instructions:

How to cook How To Make Mashed Cauliflower Potatoes

  1. Place cauliflower and 1 cup water in a large saucepan. Cover. Heat over high heat until a boil is reached. Lower heat to low and cook for 12-15 minutes until fork tender.
  2. Drain cauliflower well. Allow cauliflower to sit for about 4 minutes to release excess moisture.
  3. Add butter, greek yogurt, salt and pepper. Mash using a potato masher until desired texture is reached.
  4. Stir in green onions and cheddar cheese.
Calories
200.26
Fat (grams)
15.26
Sat. Fat (grams)
8.78
Carbs (grams)
8.91
Fiber (grams)
4.23
Net carbs
4.69
Sugar (grams)
4.12
Protein (grams)
9.43
Sodium (milligrams)
443.77
Cholesterol (grams)
41.11
Calories are estimated.
Created using The Recipes Generator


How to make Mashed Cauliflower Potatoes recipe. A great side dish recipe to cut carbs and eat more vegetables from from Serena Bakes Simply From Scratch.

How to make Mashed Cauliflower Potatoes recipe. A great side dish recipe to cut carbs and eat more vegetables from from Serena Bakes Simply From Scratch.

14 comments

  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.

    ReplyDelete
  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
    Connie
    https://smittenfoodie.com

    ReplyDelete
  3. Awesome! I will definitely try this out!

    ReplyDelete
  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! :)

    ReplyDelete
  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!

    ReplyDelete
  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

    ReplyDelete
  7. What a great idea! Would love for you to share at my link party http://iamaddictedtorecipes.blogspot.ca/p/link-party.html
    Have a great day!

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

      Delete
  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.

    ReplyDelete
  9. Yummy! I would love for you to link up at my Linky Party via: www.ourdelightfulhome.blogspot.com

    Mrs. Delightful
    www.ourdelightfulhome.blogspot.com

    ReplyDelete
  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.

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

    ReplyDelete
  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

    ReplyDelete
  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: http://iamaddictedtorecipes.blogspot.ca/2012/03/scrumptious-sunday-4-features.html

    ReplyDelete

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