Sneaky Cauliflower Mashed “Potatoes”

Sneaky Cauliflower Mashed “Potatoes”

 

Are you looking for a healthy mashed potato recipe? Is there such a thing? Yes there is!  This recipe for cauliflower mashed potatoes uses only fat-free ingredients so it will be significantly lower in fat compared to regular mashed potatoes. The flavor is so savory, you won’t even miss the gravy! It will also ensure the kids eat all of their cauliflower without even knowing it.

*Because this recipe is fat-free, if you wish to add some fat to it, you can sprinkle some parmesan cheese over the top of these “potatoes” after they are mashed.

 

Cauliflower Mashed Potatoes

 

Prep Time: 8 mins

Cook Time: 20 mins

Total Time: 28 mins

Servings: 4 people

 

Ingredients:

  • 1 head cauliflower
  • 24 oz. of low, or no-sodium chicken stock or chicken broth
  • 3 tablespoons non-fat milk
  • 4 tablespoons Greek Yogurt (0% fat)
  • 1/2 teaspoon garlic powder
  • freshly ground black pepper and dried or fresh chives to taste (optional)

 

Instructions:

  1. Separate the cauliflower into florets and discard the core.
  1. Bring the chicken broth/stock to a simmer in a pot, add cauliflower. Cover and turn the heat to medium. Cook for 12-15 minutes or until very tender.
  1. Drain and discard all of the cooking liquid and add the milk, yogurt, and garlic powder. Mash with a masher until it looks like “mashed potatoes.” Stir in some black pepper and top with fresh or dried chives (optional).

 

Nutrition Facts (per serving): 86 calories, 0g fat, 16g carbohydrates, and 7g protein.

Related Blog Posts

Grilled Vegetables

Who doesn’t love a grilled meal, easy prep and easy clean-up!  This recipe for grilled vegetables will complement any type of protein you choose to grill at the same time.  What could be easier…or healthier? Grilled Vegetables   Preparation Time: 20…...

Spotlight on Broccoli!

Broccoli is an all-star food with many health benefits. It's low in calories, rich in essential vitamins and minerals, and high in fiber. Broccoli is a great source of vitamins K and C, a food source of folate (folic acid)…...

Celebrate Fresh Fruit and Vegetable Month

Add some color to your meals to celebrate fresh fruit and vegetable month. Skip the canned or frozen aisle and check out the delicious fresh fruits and vegetables making their way into the grocery store, farmers markets or your garden…...

Making Healthy Choices When Eating Out

Making Healthy Choices When Eating Out Sometimes life happens and we don’t always have time to prepare breakfast in the morning, pack a nutritious lunch, have healthy snacks readily available, and cook a balanced meal for dinner. If you find yourself…...

March is National Nutrition Month

National Nutrition Month March is National Nutrition Month. This year’s theme is “Go Further with Food.” The focus of the campaign, led by the Academy of Nutrition and Dietetics, is to encourage healthy eating habits and to reduce food waste.…...
View More Posts