Cauliflower Mashed “Potatoes” (Healthy Holiday Version)

This cauliflower garlic mash is a creamy, lean alternative to traditional mashed potatoes, made with steamed cauliflower, roasted garlic, and simple seasonings. It’s perfect for lighter weeknight dinners or holiday plates when you want comfort without heavy cream or butter.

Why You’ll Love This Cauliflower Garlic Mash

- A lighter swap for traditional mashed potatoes with fewer carbs and calories.

- Creamy and flavorful thanks to garlic, broth, and simple seasonings.

- Pairs perfectly with roasted chicken, Cornish hen, steak, or fish.

- Comes together in about 25 minutes using basic pantry ingredients.

Ingredients (Lean Version)

• 1 large head of cauliflower, cut into florets

• 2 tbsp light butter

• 2 tbsp plain Greek yogurt

• ¼ cup low-fat milk (more if needed)

• 2 cloves garlic, minced

• ½ tsp salt

• ½ tsp black pepper

• ½ tsp onion powder

• ½ tsp garlic powder

• 1 tbsp chopped parsley (garnish)

Serving Size: 4 servings

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Calories: ~120 per serving (estimate)

Instructions

1. Prep the cauliflower: Cut the cauliflower into florets and rinse well. Peel the garlic cloves.

2. Cook: Add cauliflower florets and garlic cloves to a pot and cover with water or low-sodium chicken broth. Bring to a boil, then simmer 10–12 minutes until the cauliflower is very tender.

3. Drain: Drain the cauliflower and garlic well, reserving a small amount of the cooking liquid or broth.

4. Mash: Add the drained cauliflower and garlic to a large bowl or blender. Add a splash of broth, a drizzle of olive oil, salt, and black pepper.

5. Blend or mash: Use an immersion blender, regular blender, or potato masher to blend until smooth and creamy. Add more broth a little at a time if needed to reach your desired texture.

6. Finish: Taste and adjust seasoning with more salt, pepper, or garlic powder if desired. Stir in chopped parsley or chives.

7. Serve: Spoon into a serving bowl and garnish with a sprinkle of herbs or a light drizzle of olive oil for your Quick Lean Kitchen presentation.

Tips, Variations & Storage

- Tip: Let the cauliflower drain for a minute or two so excess water doesn’t make the mash watery.

- Variation: Stir in a spoonful of plain Greek yogurt or a sprinkle of Parmesan for extra creaminess while still keeping it relatively light.

- Make it smoother: Use a blender or food processor for an ultra-smooth mash; use a masher if you like a more rustic texture.

- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop with a splash of broth to loosen the mash.

-Add a small boiled yellow potato if you're new to cauliflower, just to introduce yourself to a better variation of cauliflower mash.

Frequently Asked Questions

Can I make this cauliflower mash ahead of time?

Yes. You can prepare the mash a day in advance, store it in the refrigerator, and reheat on the stovetop or in the oven with a little broth to bring back the creaminess.

Can I mix cauliflower with potatoes?

Absolutely. For a more traditional taste with fewer carbs, use half cauliflower and half potatoes, then mash them together with the same garlic and seasonings.

Calories

≈ 120 calories per cup serving

Wine Pairing

• Sauvignon Blanc — bright and herbal

• Chardonnay — buttery but still light next to a lean dish