Cauliflower Mashed “Potatoes”

A healthy spin on your regular mashed potatoes—without the potatoes.



Cook Time:

20 min


  • 1 head cauliflower, cored and roughly chopped
  • 1 small or 1/2 medium onion, peeled and quartered
  • 2 cloves garlic, peeled
  • 2 Tbsp butter
  • 6 oz of low-fat or fat-free plain Greek yogurt
  • 1/4 cup grated fresh Parmesan or cheese of your choice
  • Salt and pepper to taste
  • Chives (optional)


  • Bring a large pot of water to a boil. Add cauliflower and cook for about 8 minutes or until fork-tender. Drain.

  • Over medium heat, put 1 teaspoon of butter (or cooking oil of your choice) into a pan. Sauté the diced onions for 3-5 minutes until lightly brown. Add garlic for an additional minute.

  • In a food processor, blend onion and garlic. Add cauliflower, butter, Greek yogurt, cheese, salt and pepper and blend some more. You want the finished product to be a thick puree.

  • Serve warm and top with chives if desired.


Nutrition Information: Serving size = 1/4 cup Calories: 230 Fat: 7g Saturated Fat: 5g Carbohydrate: 36g Sugars: 14g Sodium: 421mg Fiber: 13g Protein: 19g

Recipe adapted from