Garlic Mashed Cauliflower


When people find out I’m a dietitian, they sometimes can’t help but ask, ‘so what do you eat?’  Do you eat healthy all the time?  Do you EVER eat dessert?  Do you ever allow your kids to eat anything besides healthy foods?

Now, if you saw me, you’d know I LOVE to eat…meaning I am a normal size, not a thin, look-like-I-never-eat type of person.  With that being said, I focus on moderation.  I love to eat healthy foods as well as have my desserts (note the use of Chocolate in my blog name).  I pride myself in cooking healthy foods for my family, which is no easy task.

When you’re craving a comfort food like mashed potatoes in these fast approaching brisk fall days, but want to eat a bit healthier, try this great alternative.  Mashed cauliflower is a great healthy substitute for mashed potatoes while saving about 100 calories per ½ cup.

All that is needed is a steamer and some frozen cauliflower.  Steam the vegetables until soft then puree them with either an immersion blender or food processor.  If you don’t have a steamer . . . buy one.  Steamers are a fantastic way to cook vegetables quickly and maintain more of the nutrition content.


Fill your pot with water just to cover the bottom of the steamer.  By not soaking the veggies in the water while cooking, you preserve the water-soluble vitamins in the cauliflower (Vitamin C, Thiamin, Riboflavin, Niacin, Vitamin B-6, and Folate).  I currently use the steamer that you see above.  Previously, I have used stainless steel steamers, but they degrade quicker than I expected, so currently I’m trying the rubber type of steamer.


Using an immersion blender, I puree the cauliflower until the consistency is smooth, or you could leave a few whole pieces of cauliflower if you like that consistency instead.  Lastly just add spices.  If you are a garlic person, I’d suggest adding at least a full teaspoon.  But if you’d like only a hint of garlic, stick with the ½ teaspoon.  If desired, you can add gravy (I like to use simple chicken or turkey flavored gravy for only an additional 30 calories per ¼ cup).  Or if you add enough spices, you can eat it without gravy.  For example, my husband likes a bit of ground pepper.  My kids LOVE this recipe without gravy and could eat the entire recipe in one sitting (yes, my toddler and preschooler alone).



Serves: 4

2 bags (16 oz) frozen cauliflower

¼ cup fresh parsley

½-1 teaspoon garlic powder

1 tablespoon light butter

  1. Place steamer inside a large pot with water filled only to the bottom of the steamer.
  2. Add frozen cauliflower in steamer and boil water until cauliflower is tender (about 10 minutes).
  3. Turn off heat.  Discard water and return cauliflower to pot.  Using an immersion blender, blend cauliflower, spices and butter until texture is smooth and creamy.
  4. Add gravy if desired.


70 Calories, 2 g Fat, 1 g Saturated Fat, 10 g Total Carbohydrates, 5 g Fiber, 4 g Protein

© 2014 Kristy Hegner



  1. Angela

    Looks really good, can’t wait to try it!!

    Liked by 1 person

  2. Kristin

    Looks delicious!



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