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Photo: Ryan Benyi; Styling: Stephana Bottom Photo by: Photo: Ryan Benyi; Styling: Stephana Bottom

Mashed Cauliflower

Mashed cauliflower is a delicious low-carb alternative to traditional mashed potatoes. 

All You JANUARY 2011

  • Yield: Serves 8
  • Cook time: 26 Minutes
  • Prep time: 15 Minutes
  • Cost Per Serving:$.88


  • 4 cloves garlic
  • Salt and pepper
  • 2 large heads cauliflower
  • 3 tablespoons olive oil
  • 1 cup low-fat buttermilk
  • 2 tablespoons chopped fresh parsley, for garnish, optional


1. Place garlic in a large pot of salted water and bring to a boil over high heat. Separate cauliflower into small florets and add to pot. Bring back to a boil, reduce heat to medium-high and cook until cauliflower is very tender, 10 to 12 minutes. Drain well, transfer back to pot and cook over medium-high heat, stirring constantly, until dry, about 3 minutes.

2. Combine garlic, cauliflower, olive oil and buttermilk in a large bowl. Use a potato masher to mash cauliflower until thick and pulpy. Transfer to a large saucepan and bring to a simmer over medium-high heat. Cook until warmed through, about 5 minutes. Season with salt and pepper. Sprinkle with parsley, if desired, and serve hot.

Nutritional Information

Amount per serving
  • Calories: 117
  • Fat: 6g
  • Saturated fat: 1g
  • Protein: 6g
  • Carbohydrate: 13g
  • Fiber: 5g
  • Cholesterol: 2mg
  • Sodium: 236mg

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Mashed Cauliflower Recipe