Name: Creamy Mashed Cauliflower
Cook time: 15 min
Total time: 30 min
Ingredients: 8 cups bite-size cauliflower florets (about 1 head); 4 cloves garlic, crushed and peeled; 0.33333334326744 cup nonfat buttermilk (see Tip); 4 teaspoons extra-virgin olive oil, divided; 1 teaspoon butter; 0.5 teaspoon salt; Freshly ground pepper to taste; Snipped fresh chives for garnish

Creamy Mashed Cauliflower

4.6

(25)

24 Reviews

This creamy cauliflower mash makes a perfect low-carb stand-in for mashed potatoes. Here we take simple mashed cauliflower and mix in garlic, buttermilk and a touch of butter to create a flavorful side dish that has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

15 mins

Additional Time:

15 mins

Total Time:

30 mins

Servings:

Yield:

4 servings, 3/ cup each

Nutrition Profile:

Gluten-Free High Fiber Low Added Sugars Low Carbohydrate Low-Calorie Vegetarian

Jump to Nutrition Facts

Ingredients

8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
⅓ cup nonfat buttermilk (see Tip)
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
½ teaspoon salt
Freshly ground pepper to taste
Snipped fresh chives for garnish

Directions

Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tips

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition Facts (per serving)

107	Calories
7g	Fat
10g	Carbs
5g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 107
% Daily Value *
Total Carbohydrate 10g	4%
Dietary Fiber 4g	15%
Total Sugars 5g
Protein 5g	9%
Total Fat 7g	8%
Saturated Fat 1g	7%
Cholesterol 3mg	1%
Vitamin A 54IU	1%
Vitamin C 87mg	97%
Folate 86mcg	21%
Sodium 339mg	15%
Calcium 41mg	3%
Iron 1mg	4%
Magnesium 18mg	4%
Potassium 294mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.