Healthy Cauliflower Mashed Potatoes Recipe
A healthy and delicious alternative to traditional mashed potatoes, this cauliflower mash is creamy, flavorful, and packed with nutrients. Made with steamed cauliflower, Greek yogurt, and seasoned with garlic and herbs, it's a low-carb side dish perfect for any meal.
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Total Time: 22 minutes
- Yield: 4 servings
- Category: Side Dish
- Method: Steaming
- Cuisine: American
- Diet: Low Carb
Ingredients
Cauliflower Mash
- 1 large head of cauliflower, cut into florets
- 2 cloves garlic, minced
- 2 tablespoons Greek yogurt
- 1 tablespoon olive oil
- 1 teaspoon sea salt
- ½ teaspoon black pepper
- ½ teaspoon onion powder
Garnish
- 1 tablespoon chopped chives or parsley
- Paprika, optional
Instructions
- Steam the cauliflower: Place the cauliflower florets into a steamer basket and steam until very soft, about 10-12 minutes. Test doneness by inserting a fork; it should slide in easily.
- Season the cauliflower: Transfer the hot cauliflower to a mixing bowl. Add minced garlic, Greek yogurt, olive oil, sea salt, black pepper, and onion powder. Mix well to combine.
- Blend until smooth: Using a blender, food processor, or potato masher, blend or mash the cauliflower mixture until creamy and smooth. Add a splash of warm water if needed to achieve your desired consistency.
- Garnish and serve: Scoop the mashed cauliflower into a serving bowl. Sprinkle with paprika, if desired, and top with chopped chives or parsley. Serve warm alongside your favorite protein dish.
Notes
- Steaming cauliflower instead of boiling preserves more nutrients and flavor.
- Greek yogurt adds creaminess and protein without the fat of heavy cream or butter.
- For extra garlic flavor, roast the garlic before adding if preferred.
- You can substitute chives or parsley with fresh thyme or rosemary for a different herb flavor.
- Adjust seasoning to taste; more salt or pepper can be added as desired.
