Health Information Library

Cauliflower mashed 'potatoes'

July 27, 2022
Recipe

Mashed cauliflower is lower in calories and carbohydrates than mashed potatoes. It's also a good source of vitamin C and folate.

Serves 4

Cauliflower is a good source of vitamin C and folate.

To make this plant based, leave out butter.


Break cauliflower into small pieces. In a large saucepan, steam cauliflower, garlic and leeks in water until completely tender, about 20 to 30 minutes.

Use a food processor to puree the vegetables until the texture resembles mashed potatoes. Process only a small portion at a time.

If you prefer a smoother texture, use a blender. Be sure to hold the blender lid on firmly with a dish towel. Add a little hot water if vegetables seem dry.

Stir in butter and olive oil. Add pepper to taste. Serve.


  • 1 head cauliflower
  • 1 clove garlic
  • 1 leek, white only, cut in 4 pieces
  • 1 teaspoon butter
  • 2 teaspoons olive oil
  • Pepper to taste

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 3 Fats and oils Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

3 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 2 Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 0.5 Fats Fruits Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

Calcium 79 Calories 11 g Total carbohydrate 3 mg Cholesterol 3 g Dietary fiber 2 g Monounsaturated fat Potassium 3 g Protein 1 g Saturated fat 1 cup Serving size 55 mg Sodium 4 g Total fat

© 1998-2026 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. | Terms of Use

Related Articles