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mashed cauliflower recipe

Mashed Cauliflower Recipe

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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.

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

    Smoothies and Blenders on

  • Do you have any dairy free variations on this recipe?

    ty on

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

    Bonnie A. on

  • 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

    Chef Kristi on

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

    Kevtec. on

  • Thanks to everyone who posts these amazing alterations!!

    Emmer PDX on

  • I’ve made this for years. I steam or boil the cauliflower in chicken broth until fork tender. I then blend it (with or without butter). Sometimes I add some sour cream but all it really needs is salt and pepper.

    lorrie on

  • It’s a great low carb recipe, have made this and have fooled many a guest on this. I also use butter instead of sour cream to give that rich taste of regular mashed potatoes.

    sweet-e on

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