Recipe: Mashed Cauliflower

The new issue of Cooking Light just arrived so you can expect a bunch of upcoming recipe blogs!

The first recipe I wanted to try was a cauliflower mash/puree. As you may know we are serious mashed potato people. However I’m all for healthy alternatives to high calorie recipes, especially as we trim down for the wedding. (Update: John’s down almost 20 lbs. and I’m down about 12!)


I used the Cooking Light recipe as a guide but made some major edits.

Kim’s Mashed Cauliflower
1 potato, peeled and roughly chopped
1 head of cauliflower, trimmed, cored, and roughly chopped
2 cups low sodium chicken stock
1 onion, caramelized (chopped, combined with 2 tsp. EVOO & 1 tsp. butter)
1 handful chopped parsley
2 tbsp. greek yogurt
1 tbsp. butter
2 tsp. pepper
2 tsp. kosher salt
1 tsp. garlic powder

Peel and chop your potato, trim and chop your cauliflower, put in a deep sauce pot, cover in 2 cups of chicken stock, and bring to a rolling boil over high heat. Cook until the cauliflower and potato are fork tender or easy mashable. Mine was done when the chicken stock was entirely absorbed.


In the meantime, caramelize your onion. It takes about 5-7 minutes for just one onion over medium-high heat.


When your cauliflower and potato are fork tender, and your onions are as dark as you like them, combine everything in your food processor. You could also combine in a bowl and use a hand mixer too. Add your parsley, greek yogurt, butter, garlic powder, salt and pepper. Pulse until the mixture is combined into a nice puree. Taste for seasoning and adjust as you like.


The cauliflower mash came out delicious. Creamy, smooth, and starchy like mashed potatoes but with much less calories and carbs.


We actually made this as a quick side dish to a fish dinner. We got halibut at the Somerville Farmers Market on Saturday which was a nice treat. We try to have fish for dinner at least once a week and that usually ends up being Sunday.

Super Quick Fish Dinner:

We took our halibut, smothered it in lemon juice and two lemon slices, and put in a 350 degree oven for 15 minutes.


I then made a really quick breadcrumb topping by pulsing 2 pieces of whole wheat bread in the food processor, and then toasting them over medium heat in a pan with 1 tbsp. of butter.


Voila! A super healthy, fresh, and fast Sunday night dinner.


Author: Domestocrat

I'm a lady who enjoys photography, football, cooking, long drives with the windows down, This American Life, kettlecorn, hot yoga, pop punk, my nephews, my cat Reggie, and my home: Boston.

2 thoughts

  1. oh man, i love cauliflower like this. years ago uno’s had “smashed cauliflower” on the menu (don’t know if they still do) when they were doing some low carb alternative type things. i would go there just to have it. it was like an alternative skinless bake (which i also love but has to be sooooo bad for you omg). mash it up with parmesean and garlic but then put it in a little dish and roast it again in the oven.

    i start dieting (i.e., i start eating better!) today and i know which veggie i won’t forget to pick up at the store tonight now :D

    1. I almost couldn’t believe how delicious this was. And even more shocking was how much John liked it. I mean, he’ll try any veggie but it’s hard to rival good old fashioned mashed potatoes with him. He loved this!

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