A tasty alternative to mashed potatoes that is lower in carbohydrates, sodium, and saturated fat than typical mashed potato recipes.

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Recipe Summary

prep:
15 mins
cook:
15 mins
total:
30 mins
Servings:
3
Yield:
3 servings
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Ingredients

3
Original recipe yields 3 servings
The ingredient list now reflects the servings specified
Ingredient Checklist

Directions

Instructions Checklist
  • Bring water to a boil in a saucepan. Add cauliflower, reduce heat to medium-low, place a cover on saucepan, and cook cauliflower until tender, about 10 minutes; drain. Set cauliflower aside to cool for about 5 minutes; transfer to a blender.

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  • Heat oil in a skillet over medium-high heat. Cook and stir onion and garlic in hot oil until tender, 3 to 5 minutes. Set aside to cool for about 5 minutes; add to blender.

  • Pour yogurt into blender with cauliflower and onion mixture; blend until smooth. Season with parsley and garlic and herb seasoning to serve.

Nutrition Facts

125 calories; protein 2.9g; carbohydrates 8.8g; fat 9.5g; cholesterol 0.2mg; sodium 40.3mg. Full Nutrition
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Reviews (13)

Read More Reviews

Most helpful positive review

Rating: 4 stars
10/06/2014
This is a pretty yummy recipe if you happen to like cauliflower and want to eat healthy. I cooked my florets in low-sodium chicken broth. I didn t want it to be so liquidy that I could pour it from a blender so I used my potato masher and hand mixer and them mixed in some mushrooms sautéed in vegetable oil. I have to say that if what you re looking for is a healthy version of mashed potatoes this is not it. My boyfriend put so much salt and butter on his to make it taste like something that I probably should have just made the potatoes and spared myself the dirty looks haha. Read More
(12)

Most helpful critical review

Rating: 2 stars
11/25/2013
I adjusted the recipe to accommodate a pound of cauliflower and it turned out sickeningly garlicky. As is I only rate it two stars but with much less garlic it could score higher. I had to add sugar to it just to eat it. Read More
(6)
15 Ratings
  • 5 star values: 5
  • 4 star values: 8
  • 3 star values: 1
  • 2 star values: 1
  • 1 star values: 0
Rating: 5 stars
10/02/2015
These were very good! I used them to top a shepherd's pie and my hubby gobbled it up without comment on them tasting different from what I usually make. When he was almost done eating I told him and he couldn't believe it! I could tell the difference, but then I already knew. He has a very picky palate so I was waiting for him to say something, but no. Great way to enjoy "potatoes" without the carbs! Oh, I cooked my cauliflower on the stove in chicken bouillon and added garlic powder to taste plus mincef dried onion, a bit of parm cheese and topped my casserole with a little shredded swiss. Read More
(12)
Rating: 4 stars
10/06/2014
This is a pretty yummy recipe if you happen to like cauliflower and want to eat healthy. I cooked my florets in low-sodium chicken broth. I didn t want it to be so liquidy that I could pour it from a blender so I used my potato masher and hand mixer and them mixed in some mushrooms sautéed in vegetable oil. I have to say that if what you re looking for is a healthy version of mashed potatoes this is not it. My boyfriend put so much salt and butter on his to make it taste like something that I probably should have just made the potatoes and spared myself the dirty looks haha. Read More
(12)
Rating: 5 stars
11/27/2013
I made this for our health center's healthy holiday eating potluck. Everyone loved it and people thought it was mashed potatoes. I didn't find it too "garlicky" at all. Read More
(8)
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Rating: 2 stars
11/25/2013
I adjusted the recipe to accommodate a pound of cauliflower and it turned out sickeningly garlicky. As is I only rate it two stars but with much less garlic it could score higher. I had to add sugar to it just to eat it. Read More
(6)
Rating: 4 stars
07/15/2014
I know a lot of people love using mashed cauliflower as a substitute for potatoes- I am not one of those people. Although the consistency may be close the flavor is sweeter than potatoes. I can't judge this recipe based on that fact though- as far as mashed cauliflower recipes go this one is pretty good. Just know that it won't pass as potatoes. The sautéed onion and garlic were a nice addition. Read More
(6)
Rating: 5 stars
03/05/2015
Add some freshly chopped chives and black pepper my kids really liked it. (Nice with a meatball & tomato sauce dish.) Read More
(4)
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Rating: 4 stars
06/23/2013
I'll try it soon sounds great. Read More
(3)
Rating: 3 stars
09/15/2016
I made the recipe as stated. Pretty low on flavor but liked the texture and healthy eating alternative. Would probably make again and get more creative with the spices. Read More
Rating: 4 stars
10/10/2016
09.08.16 I made this to go with a meatloaf that I made for someone recovering from a fall. I used 10 oz. fresh cauliflower rather than frozen. The taste is nice but the texture was a little less creamy then what I was hoping for. I will make them again using chicken broth rather then the water and adding a little more liquid if I need to. All-in-all a nice change from mashed potatoes. Read More
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