Go Back Email Link
–+ servings
Print Recipe
5 from 1 vote

Steamed Cauliflower Mash

This cauliflower mash recipe is a delicious diabetes-friendly alternative to mashed potatoes that can be made using only a handful of ingredients. Serve it alongside your choice of protein and vegetables.
Servings: 4
Calories: 86.4kcal
Prep Time7 minutes
Cook Time5 minutes
Total Time12 minutes

Ingredients

  • 1 head cauliflower cut into florets
  • 3 cloves garlic minced
  • ¼ cup milk
  • 3 tbsp Greek yogurt
  • 1 tbsp olive oil
  • ⅛ tsp salt
  • ⅛ tsp pepper

Optional garnish

  • chives
  • parsley
  • green onion

Instructions

  • Steam cauliflower florets in the microwave by placing them in a microwave-safe dish with a few tablespoons of water. Cover loosely to allow the steam to escape, and microwave for 3-5 minutes, or until cauliflower is tender. Alternatively, you can steam the cauliflower florets in a steamer for 10-15 minutes.
    1 head cauliflower
  • Transfer the cauliflower to a food processor or blender. Add the garlic, milk, Greek yogurt, olive oil, salt, and pepper. Blend until smooth and creamy.
    3 cloves garlic, ¼ cup milk, 3 tbsp Greek yogurt, 1 tbsp olive oil, ⅛ tsp salt, ⅛ tsp pepper
  • Transfer the cauliflower mash to a serving dish and garnish with chopped chives, parsley, or green onion, if desired.
    chives, parsley, green onion

Cooking Tips

  • Achieving smoothness: For an extra smooth and creamy texture, make sure the cauliflower is well-steamed and tender before blending. Adding a bit more milk or yogurt can also help achieve the desired consistency.
  • Flavor variations: Feel free to experiment with different herbs and spices to suit your taste. Nutmeg, thyme, or rosemary can add a unique flavor twist to the mash.
  • Reducing garlic potency: If you're sensitive to the strong flavor of raw garlic, you can sauté the minced garlic in the olive oil before adding it to the blender. This will mellow out the flavor.
  • Microwave tips: When steaming cauliflower in the microwave, ensure the dish is covered loosely to prevent pressure from building up. This allows for even steaming and avoids overcooking.

Nutrition

Nutrition Facts
Steamed Cauliflower Mash
Serving Size
 
1 cup
Amount per Serving
Calories
86.4
% Daily Value*
Fat
 
4.4
g
7
%
Saturated Fat
 
1
g
6
%
Cholesterol
 
2.4
mg
1
%
Sodium
 
126.1
mg
5
%
Potassium
 
478.5
mg
14
%
Carbohydrates
 
9.1
g
3
%
Fiber
 
2.9
g
12
%
Sugar
 
3.9
g
4
%
Protein
 
4.6
g
9
%
Vitamin C
 
70
mg
85
%
Vitamin D
 
0.2
µg
1
%
Calcium
 
67.3
mg
7
%
Iron
 
0.7
mg
4
%
Magnesium
 
25.3
mg
6
%
Zinc
 
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.