703-312-1352 Luci@LuciFit.com


This is a very simple cauliflower mash recipe to make, and tastes like mashed potatoes.


So if you’re looking for a way to get a different vegetable into your food repertoire, this might be for you!  It’s a popular dish (with a few changes made by me of course) frequently called cauliflower “mashed potatoes” but there are no potatoes in here.

The dish stays well in the refrigerator and re-heats nicely in the microwave.


  • 1 head of cauliflower (per 2 people)
  • 1 tablespoon of your choice of butter spread (I used Smart Balance with extra virgin olive oil)
  • 2 garlic cloves
  • sea salt


  • Wash and cut cauliflower
  • Place cauliflower and garlic in a steamer and salt it lightly
  • Steam until soft
  • Place all in a blender along with the butter spread
  • Blend to desired consistency

Serves: 2

Nutrition Information per Serving:

Calories 58
Calories from Fat 23

Total Fat 2.6g / 4%
Saturated Fat 0.8g / 4%
Cholesterol 0g
Sodium 305mg
Total Carbohydrates 7g/ 2%
Dietary Fiber 3.3g/ 13%
Sugars 3.2g
Protein 2.6g

Vitamin A 2.5%
Calcium 1.5%
Vitamin C 52%
Iron 1.5%

The type of butter or butter spread you use makes a difference here.  In my version above it accounts for half of the calories, all of the calories from fat, and most of the vitamin A. 

% Daily Value based on 2,000 Calorie diet therefore if your diet is lower in Calories the percent is higher




This is dish #4 on the Thanksgiving Side Dish List.



Join the mailing list for my continued info to help you stay on top of your health game. I send about once per weekend.

You've successfully subscribed! I sent you a little note already. If you can't find it, check your spam and pull it into your "primary" account so you're set up to get the rest!

Pin It on Pinterest

Share This