(I Can't Believe It's) Mashed Cauliflower recipe

All Recipes Fruits and Vegetables Vegetables Cauliflower Mashed


1 cup water
10 ounces frozen cauliflower
2 tablespoons canola oil
½ large onion, sliced
2 cloves garlic, minced
2 tablespoons nonfat plain yogurt
1 tablespoon chopped fresh parsley
1 teaspoon garlic and herb seasoning blend (such as Mrs. Dash®), or to taste

Nutrition Info

125 calories
carbohydrate: 8.8 g
cholesterol: 0.2 mg
fat: 9.5 g
fiber: 2.8 g
protein: 2.9 g
saturatedFat: 0.7 g
servingSize: -
sodium: 40.3 mg
sugar: 4.1 g
transFat: : -
unsaturatedFat: : -


  1. Bring water to a boil in a saucepan. Add cauliflower, reduce heat to medium-low, place a cover on saucepan, and cook cauliflower until tender, about 10 minutes, drain. Set cauliflower aside to cool for about 5 minutes, transfer to a blender.

  2. Heat oil in a skillet over medium-high heat. Cook and stir onion and garlic in hot oil until tender, 3 to 5 minutes. Set aside to cool for about 5 minutes, add to blender.

  3. Pour yogurt into blender with cauliflower and onion mixture, blend until smooth. Season with parsley and garlic and herb seasoning to serve.

Recipe Yield

3 servings

Recipe Note

A tasty alternative to mashed potatoes that is lower in carbohydrates, sodium, and saturated fat than typical mashed potato recipes.

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