Mashed Cauliflower

mashed cauliflower

It used to be when the party ended, cauliflower was the last veggie on the tray, while the carrots, celery, and red peppers are first to be dipped and munched?

Well, that’s changing. This member of the cruciferous family, which includes broccoli, kale and cabbage, has come of age. No longer a wallflower; it often takes center plate, as in this featured recipe.

Packing a Nutritional Punch

Cauliflower packs just as much vitamin C and potassium as its relatives and contains: antioxidants and phytonutrients that can protect against cancer; fiber that helps satisfy the appetite, aid in weight loss and help maintain healthy digestive tract; and choline, essential for learning and memory; and vitamin K for bone health.

Cauliflower is also a good substitute for potatoes if you are watching your carbohydrates: 20.5 grams of carbs in one cup of mashed cauliflower, compared to 36.9 grams of carbs in mashed potatoes.


  • One head of cauliflower
  • 1 tablespoon low-fat cream cheese
  • ¼ cup grated Parmesan cheese
  • 1 clove garlic, minced
  • ½ teaspoon salt
  • Freshly ground pepper to taste
  • Parsley or green onions for garnish


  1. Wash and cut cauliflower into small pieces. Place cauliflower into a pot of boiling water and cook 10 to 15 minutes until very soft.
  2. Drain cauliflower, shake off excess water, and place in a food processor while hot.
  3. Add cream cheese, Parmesan cheese, garlic, salt and pepper and blend until smooth.
  4. Spoon into a serving bowl and sprinkle with parsley or green onions.

Makes 6 servings.

Hint: If mashed cauliflower seems dry, add ¼ to ½ cup warm skim milk.

Nutritional Information
Per one-cup serving: 119 calories; 1.6g total fat (0.9g saturated, 0.0g polyunsaturated and 0.1g monounsaturated); 94.9mg sodium; 4.7mg cholesterol; 20.5g carbohydrate (9.3g sugars) 9.3g fiber; 9.1g protein; 6.2mg potassium.

Cauliflower: The versatile vegetable

  • Sauté in a little olive oil, sprinkle with salt-free seasoning, and serve as side dish
  • Toss in a salad
  • Grill as a steak. Cut in one-inch slices keeping the stem intact, brush with olive oil and sprinkle with favorite herbs. Grill 10 to 15 minutes each side until tender, or roast in 425▫ F oven for 30 minutes.
  • Keep it on the veggie tray

Cauliflower Facts:
One cup of chopped raw cauliflower contains 27 calories, 2 grams of protein, 0.3 grams of fat, and 5 grams of carbohydrate (including 2.1 grams of fiber and 2 grams of sugar). Eating one cup of raw cauliflower will provide 77 percent of your vitamin C needs, 20 percent of vitamin K, 10 percent more of vitamin B-6 and folate needs for the day, as well as smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium and manganese.

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.


Share This Page: