Cauliflower Mashed “Potatoes”

A lower calorie, lower carb, healthy alternative.

Here’s a recipe for folks trying to cut calories or just eat healthier. It’s basically a mashed potato substitute — made with cauliflower.


  • Cauliflower1 head of cauliflower. Make sure it’s not green. (Image from Wikipedia.)
  • 1/4 cup milk or cream. Obviously skim milk will make it lower fat and calories, but cream will make it more like real mashed potatoes. Use either or anything in between.
  • 3 tablespoons butter or butter substitute. Butter is better, but go with the substitute if you’re trying to keep calories or fat content down.
  • salt to taste


  1. Trim off cauliflower stem and greens and cut into flowerettes. (My spelling checker says I spelled that wrong, but how else would you spell it?)
  2. Place in a microwaveable bowl with a lid, add about 1/2 cup water, and cover.
  3. Microwave on high for about 10-12 minutes. (Times may vary.) You want it completely cooked through. (If you have a fear of microwaves, you can steam it on a stovetop.)
  4. Drain.
  5. Combine milk or cream and butter or substitute in a microwave safe cup or bowl.
  6. Microwave milk/cream/butter/substitute mixture on high for 30 seconds or until hot and butter is melting. (Fear of microwaves? Use a pan on the stove.)
  7. Using a potato masher or electric handheld pureeing tool (my tool of choice for this job), puree the cauliflower. (You might also be able to use a blender or food processor, but I think that’s taking things too far.)
  8. Add the milk/cream/butter/substitute mixture and stir well.
  9. Add salt to taste.
  10. Serve.

This should make 4 normal sized servings.

I made this the other night with some heavy cream left over from the holidays that has still (by some miracle) not gone bad. It tasted unbelievably good with the steak Mike grilled up for us.

Skeptical? Don’t knock it until you try it.

And yes, I do use my microwave extensively for cooking vegetables.

4 thoughts on “Cauliflower Mashed “Potatoes”

  1. I love this stuff.Its a phase 1 South Beach item and we use Fat free Half and Half instead of milk or cream. I am afraid to look at whats in Land O’Lakes Fat Free Half and Half but it tastes good?

    Keith Gill´s last blog post: Flying Seismic

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