Healthy Cauliflower Mashed Potatoes
Ingredients
- 3 cups low-sodium chicken or vegetable broth
- 1 large head of cauliflower
- 1 tablespoon butter
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/4 cup plain Greek yogurt
- salt and pepper to taste
Directions
- Bring a large pot of broth to a boil. Wash and dry the cauliflower. Cut the cauliflower into bite-sized florets.
- Cook the cauliflower in the boiling broth until it is tender, about 8-10 minutes; drain. Pat the cauliflower dry with a paper towel to remove as much moisture as possible. When the cauliflower is no longer dripping with water in the colander, return it to the pot.
- Using a potato masher or fork, mash the cauliflower in the pot until it is smooth. Mash in the butter, onion powder, garlic powder, yogurt, salt, and pepper. Serve immediately. Enjoy!
Supplies
- large pot
- colander
- paper towels
- potato masher or fork
Recipe Notes
For a creamier texture, purée the cooked cauliflower with all of the other ingredients in a food processor until the mixture is smooth.
Enjoy a generous helping of creamy cauliflower mashed "potatoes" without all those pesky carbohydrates and calories. One-sixth of a medium cauliflower head contains only 25 calories and five grams of carbs, while one potato contains 110 calories and 26 grams of carbs. It's no wonder that cauliflower mash is such a popular alternative to mashed potatoes!
Cauliflower mash is smooth, delicious, and just as versatile as mashed potatoes. Keep your mash simple and light, as the recipe is presented in this article, or dress it up with different herbs, spices, and add-ins. However, keep in mind that ingredients such as cheeses, rich creams, and salty meats will add calories. Even though you can add these ingredients to your mash if you wish, you don't have to splurge on calories to get fantastic flavors. If you're looking for inspiration, stick around, because we're going to teach you how to dress up your cauliflower.
How To Make Creamier Cauliflower Mash
When you are preparing mashed potatoes, you can add butter, oil, milk, or other creams to achieve a smooth and creamy consistency and to enhance flavor. You can do the same when you are preparing cauliflower mash. However, cauliflower is more watery and chunkier than a potato, so it is more difficult to achieve a velvety texture with it. It's essential to remove as much water from the cauliflower as possible before mashing it, or else you will end up with a runny mash. Whether you choose to steam or boil your cauliflower, be sure to pat the florets dry after cooking to absorb excess moisture.
How you decide to mash your cauliflower will also affect the creaminess. Puréeing the cauliflower with a food processor or immersion hand blender will yield the smoothest results. Choosing an add-in to create a creamier mash can add taste, thickness, and overall texture to your dish. Here are a few options:
- butter
- olive oil
- milk
- almond milk
- coconut milk
- cream cheese
- sour cream
- heavy whipping cream
- half-and-half
- egg yolks
- avocado
How To Make Loaded Cauliflower Mash
If you love loaded mashed potatoes, you'll love loaded cauliflower mash! The sky's the limit when it comes to tasty mix-ins that can be blended with cauliflower. Herbs, spices, cheeses, and meats are common additions to a hearty mash. Here are some delicious ideas:
Herbs
- thyme
- rosemary
- sage
- parsley
- chives
- cilantro
Spices And Seasonings
- paprika
- garlic
- cayenne pepper
- cumin
- Italian seasoning
- chili powder
Cheeses
- Parmesan
- mozzarella
- Romano
- cheddar
- gouda
- feta
Meats
- bacon
- pancetta
- sweet Italian sausage
What To Serve With Cauliflower Mash
Like potato mash, cauliflower mash pairs wonderfully with savory dishes. However, the lighter consistency of the cauliflower won't leave you feeling weighed down. We suggest the following meal pairings:
- braised short ribs over cauliflower mash
- roasted pork tenderloin and cauliflower mash
- bangers and cauliflower mash
Cauliflower mashed "potatoes" are an excellent low-carb alternative to traditional mashed potatoes. They're simple to prepare and can easily be adjusted to suit your tastes.