Mashed Cauliflower Recipe

mashed cauliflower recipe
Mashed cauliflower is a delicious, low-starch alternative to mashed potatoes. This cruciferous vegetable is an excellent source of vitamin C, containing almost as much as oranges.


Total time:  30 S

Servings:  5

Calories:  90


  • 1 lg. head cauliflower chopped into florets and steamed
  • 2 tbsp. low-fat milk
  • 1/2 tsp. kosher salt
  • 1/4 tsp. ground black pepper
  • 1/4 cup low-fat sour cream
  • 2 oz. reduced fat cheddar cheese

Nutritional Information

  • Serving Size: 3/4 cup
  • Fat: 4g
  • Saturated Fat: 2g
  • Cholesterol: 10mg
  • Sodium: 340mg
  • Carbohydrates: 9g
  • Fiber: 4g
  • Sugar: 5g
  • Protein: 7g


  1. Add ingredients to FourSide or WildSide+ jar in order listed and secure lid.
  2. Select "Sauces" or blend on a Medium-Low speed for 30 seconds and serve.


  • Smoothies and Blenders

    I actually just made this yesterday and instead of any dairy products I added vegetable broth. It was pretty good.

  • ty

    Do you have any dairy free variations on this recipe?

  • Bonnie A.

    Anything with cauliflower, I add nutmeg instead of black pepper. I find it gives overall a more delicate taste. However, tastes differ, of course.

  • Chef Kristi

    I use coconut mile and Kefier for the sour cream, I also omit the cheese and add nutmeg with a touch of roasted garlic and 1 tsp of balsamic glaze, which I make by reducing the balsamic vinegar by 3/4 of its starting volume, it adds the hmmm factor really nice

  • Kevtec.

    To substitute dairy try using almond milk and almond yogurt. Or coconut milk/yogurt. Vs milk and sour cream ;)

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