Mashed Cauliflower Recipe

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mashed cauliflower

I tried something new this weekend and it came out very good. My mom is visiting and had been wanting to try mashed cauliflower as a substitute for mashed potatoes. Although, I love mashed potatoes they are not that healthy. Mashed cauliflower looks like mashed potatoes and tastes great. Cauliflower is also lower in calories and carbohydrates compared to the potato.

Mashed Cauliflower

1 Head Cauliflower
1 Clove Garlic, pressed
1 Tablespoon Butter
2 Tablespoons Milk (more or less)
1 oz. Non-Fat Cream Cheese
Salt and pepper to taste

Cut the head of cauliflower to detach the florets. Place in a steam pot or microwave safe dish. Add garlic to cauliflower. Steam the cauliflower florets until soft. I steamed them in the microwave for about 8-9 minutes.

Use a potato masher to break up the cauliflower florets. Add butter and milk. I used a hand blender to mix the cauliflower and make it smooth. Add in the non-fat cream cheese, salt and pepper. Mix until smooth.


  • If you are afraid of doing just cauliflower, mix in some mashed potatoes.
  • Steaming is better than boiling the cauliflower. Boiling vegetables takes some of the nutrients out.
  • Mashed Cauliflower would be wonderful served with the meatloaf muffins!

Make sure to check out the rest of my easy recipes!

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Renae is a married working mom of two handsome boys. She works as a registered dental hygienist by day and blogs here at How to Have it All by night. She enjoys cooking from scratch, working in her vegetable garden and functional training.

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  1. Can’t wait to try this! Have been wanting a good mashed cauliflower recipe for a while but we hadn’t found one or developed one so far that we really liked.