Quick Description:
This creamy mashed cauliflower recipe is a perfect low-carb alternative to mashed potatoes, with an added protein boost from Greek yogurt and cheese. It’s smooth, rich, and full of flavor, making it a great side dish for any meal.
Servings & Timing
- Servings: 4 servings
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
Ingredients List
- 1 large head of cauliflower, cut into florets
- 1/2 cup Greek yogurt (for added protein)
- 1/4 cup shredded Parmesan cheese
- 2 tbsp unsalted butter (optional for extra richness)
- 1/4 cup low-sodium chicken or vegetable broth (or more for desired consistency)
- 1/2 tsp garlic powder
- Salt and pepper, to taste
- Fresh chives or parsley, for garnish
Instructions
-
Cook the Cauliflower
In a large pot, bring salted water to a boil. Add the cauliflower florets and cook for 10–12 minutes until the cauliflower is very tender. Drain well. -
Mash the Cauliflower
Place the drained cauliflower into a food processor or use an immersion blender to mash it until smooth. For a chunkier texture, mash by hand with a potato masher. -
Add the Creaminess
Add the Greek yogurt, Parmesan cheese, butter (if using), and garlic powder to the cauliflower. Pulse or blend until everything is incorporated and the mixture is smooth. -
Adjust Consistency
Slowly add the chicken or vegetable broth until the mashed cauliflower reaches your desired consistency. For a creamier texture, you can add more broth or a splash of milk. -
Season
Taste and add salt and pepper as needed. Blend again to combine. -
Serve
Spoon the mashed cauliflower into a serving dish and garnish with fresh chives or parsley. Serve immediately as a side dish.
Additional Notes
- Texture: For extra creaminess, you can add a little more Greek yogurt or even some cream cheese.
- Customization: Feel free to add some roasted garlic or fresh herbs for extra flavor.
- Meal Prep: This dish stores well in the fridge for 3–4 days. You can also freeze it for up to 2 months.
Dietary Info
- High Protein: Yes, thanks to the Greek yogurt and Parmesan cheese.
- Low Carb: This mashed cauliflower is a great low-carb alternative to mashed potatoes.
- Keto-Friendly: It’s keto-friendly, especially if you skip the butter or use a dairy-free option.
Flavor Tips & Variations
- Garlic Parmesan: Add more garlic and extra Parmesan for a bold garlic Parmesan mashed cauliflower.
- Herb Variation: Fresh thyme or rosemary will give this dish a savory, earthy flavor that complements any main dish.
- Add Protein: Stir in some cooked chicken, turkey, or crumbled bacon to make it a full meal.
Ingredient Substitutions
- Greek Yogurt: If you want a dairy-free version, use unsweetened almond yogurt.
- Parmesan Cheese: You can use nutritional yeast for a dairy-free, cheesy flavor.
- Butter: Omit or substitute with olive oil for a healthier fat option.
Storage & Make-Ahead
- Storage: Keep leftovers in an airtight container in the fridge for 3–4 days.
- Freezing: Mashed cauliflower freezes well! Store in a freezer-safe container for up to 2 months. Reheat in the microwave or on the stovetop.
