Looking for a new vegetable to serve at your dinner table? How about some mashed cauliflower? It is smooth and creamy, and makes for a great lower carbohydrate alternative to mashed potatoes with only 6 grams of carb per serving! Don’t get me wrong, I LOVE mashed potatoes, which are packed full of potassium and vitamin C. However, variety is the spice of life, right?
Nutrition Benefits of Cauliflower
One of the biggest benefits of consuming cauliflower is that it may lower your risk of getting cancer. That is because it is part of the cruciferous family of vegetables (along with broccoli, Brussels sprouts, and cabbage), which contain certain phytonutrients that may protect our bodies from numerous cancers, including those of the breast, cervix, colon, lung, and prostate.
Cauliflower is a good source of fiber, which will keep you feeling more satisfied or full after eating a meal. This may aid with weight loss by reducing your caloric intake. Fiber will also help with bowel regularity.
This super vegetable also contains numerous vitamins, minerals, and antioxidants which may help decrease inflammation and improve your immune health!
Mashed Cauliflower is SO easy to make and requires only 3 ingredients! I prefer to eat mine with a little butter and black pepper, but you could add additional ingredients if you wish.
Maybe add a 1/4 cup of yogurt, sour cream, or parmesan cheese, or spice it up even further with some garlic, thyme, or chives!
When cutting up your cauliflower be sure to use the florets only. The stalks will not blend well.
Be sure to drain the cauliflower thoroughly. Any excess moisture may leave your cauliflower mash a bit too watery.
For the creamiest mashed cauliflower, you will want to use a food processor. You can certainly mash them by hand, but this will result in a lumpy texture.
- 2 heads Cauliflower cut into florets
- 4 Tbsp Butter
- 1/4 tsp Black Pepper
- Add 3 cups of water to a large pot and bring to a boil. Add the cauliflower florets, cover, reduce heat to medium low, and cook for 15-20 minutes or until fork tender.
- Drain the cauliflower well. Pat dry with a paper towel to remove excess water.
- Add cauliflower, butter, and black pepper to a food processor and mix until creamy.
- Season with more black pepper, as desired.
- Use cauliflower florets only. The stalks will not blend well.
- Drain cauliflower well. This will prevent your end product from being too watery.
- A food processor will produce a creamy texture.
- A hand masher or mixer will result in a more lumpy texture.
- Consider adding 1/4 cup yogurt, sour cream, or parmesan cheese.
- Consider adding garlic, thyme or chives.
Did you try this recipe?
Leave a comment below to let me know how you liked it!
Be sure to check out some of my other recipes