Healthy Mashed Cauliflower

Healthy Mashed Cauliflower

Serving healthy mashed cauliflower in lieu of potatoes is an easy way to lighten up your meal, and is a great clean eating substitute.

If you’re looking for ways to make your Thanksgiving dinner a little lighter this year, serving healthy mashed cauliflower is a great solution for those of you who need to avoid starches.

Mashed Cauliflower is a great clean eating substitute and for those on the 21-Day Fix Meal Plan. It’s low in carbs and high in nutrients. With this recipe, I steamed the cauliflower before throwing it into the food processor but you could also microwave it if you choose. 


Healthy Mashed Cauliflower

Healthy Mashed Cauliflower

Serves: 2-3


  • 1 medium-sized cauliflower, chopped into florets 
  •  Splash of almond milk, optional (depending on how creamy you want it. see my note below)
  • 1/2 teaspoon garlic powder (next time I’ll try roasted garlic)
  • 1 teaspoon chives
  • Himalayan salt and fresh cracked pepper to taste


  1. Fill a large saucepan with about half an inch to an inch of water, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-8 minutes, or until fork tender.
  2. Drain the steamed cauliflower completely (this is important otherwise your cauliflower becomes too mushy), and transfer to your food processor. Add in the seasonings, and process until you get your desired texture. Serve warm and enjoy!

Note: Because cauliflower does retain a little bit of water after draining, it may not need any liquid depending on how creamy you like it. If you do add liquid, just a splash should be fine. This recipe can be made the night before your Thanksgiving dinner and stored in the fridge and reheated just before serving.

Also, note that a medium size cauliflower head only serves about 2-3 people based upon the proper portion size.  Adding in plain Greek yogurt would be another great addition to this recipe.

Have you tried mashed cauliflower before? If so, are you a fan?


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