Cheesy Cauli Mash

By Nikki Sheriff

Looking for a low-carb substitute for mashed potatoes? Look no further. With 3 tiny grams of carbohydrates, this "mashed" cauliflower dish can deliver flavor and blood sugar control.

Cheesy Cauli Mash
  • 2 heads cauliflower

  • 1/4 cup half & half

  • 2 TBS butter

  • 1/2 cup medium white cheddar

  • 1/2 tsp kosher salt

  • 1/4 tsp fresh ground pepper

  1. Cut the cauliflower away from the core and cut into 1 inch pieces.

  2. Place in a large microwave safe bowl. Add the half & half and butter.

  3. Microwave on high for 5 minutes, then toss.

  4. Repeat 2 more times until cauliflower is tender.

  5. Pour into a food processor or blender. Add cheese, salt and pepper and blend until smooth with no lumps. (If puree is not getting smooth enough or the cheese isn't melting all the way, pour back into the bowl and microwave 2-3 more minutes and then puree again.)

  6. When mixture is smooth, pour into a serving bowl and serve.

Nutritional Facts

Calories 82
Total Fat 6g
Saturated Fat 1g
Sodium 184mg
Carbohydrates 3g
Dietary Fiber 1g
Protein 3g

side dish vegetables

11 replies

Chris Clement
Chris Clement 2017-07-06 14:22:55 -0500 Report

I don't even think of this as a mashed potatoes replacement. It's an awesome and delicious dish without the comparison with no real impact on blood sugar.

ohneclue 2016-11-17 12:48:29 -0600 Report

Not only this way but you can also add a low sodium packet of taco seasoning and have a Mexican Taco Mash which is what I do because we like Mexican spices. You can also spice it up with hot sauce if you like spicy food as well. ¡Arriba!

Anonymous 2013-11-21 17:05:32 -0600 Report

This will acually help me i love me some mashed potates but i need to learn to eat less carbs