Low Calorie Cauliflower Mash

This is the best Low Calorie Cauliflower Mash recipe, ever! It’s only 43 calories per serving, making mashed cauliflower has never been easier, lower in calories, or more delicious.

Ingredients You’ll Need:

• 1 head cauliflower
• 1 teaspoon salt
• 1 garlic clove
• 1 tablespoon butter (or olive oil)
• Pepper to taste

Low Calorie Cauliflower Mash

Healthy Cauliflower Mash Meal Prep and Storage

Meal Prep: This recipe can be made ahead of time and then cooled. Then place in an airtight container for later.
Storage: Will hold in the fridge for 6 days and the freezer for a month.
Reheating: Add to an oven at 350 degrees until cooked through. Or microwave for 2-3 minutes.

Low Calorie Cauliflower Mash

Low Calorie Cauliflower Mash

Lose Weight By Eating

This easy recipe for cauliflower mash is a great way to cut calories, and add more vegetables to your diet.

Hands-down, the best cauliflower mash recipe you'll try, this mashed garlic cauliflower is delicious, and creamy!

Special Tip: You can make it vegan by swapping the butter for olive oil.

5 from 2 votes

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Prep Time 5 minutes mins

Cook Time 15 minutes mins

Total Time 20 minutes mins

Course Side Dish

Cuisine American

Servings 4 servings

Calories 43 kcal

Equipment

• Food processor or potato masher

Ingredients

 

US CustomaryMetric

 

1x2x3x

• 1 head cauliflower quartered
• 1 teaspoon salt plus more to season
• 1 garlic clove
• 1 tablespoon butter or olive oil
• Pepper to taste
• Serve with Low Calorie Gravy

Instructions

 

• Bring a large pot of water to a boil over high heat.
• Add cauliflower, salt and garlic, and cook until very tender, about 10-15 minutes.
• Use a coffee cup to scoop out and reserve about 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor.

Food Processor Method:

• Add the cauliflower (including the garlic clove) butter or oil and reserved water, 1 tablespoon at a time, and purée until smooth. Season with salt and pepper and serve.

Potato Masher Method:

• Add the cauliflower (including the garlic clove) butter or oil and reserved water, 1 tablespoon at a time, and mash cauliflower with a potato masher until smooth. Season with salt and pepper and serve.

Nutrition

Serving: 1cupCalories: 43kcalCarbohydrates: 3.8gProtein: 1.4gFat: 3gSaturated Fat: 1.8gCholesterol: 8mgSodium: 40mgPotassium: 205mgFiber: 1.7gSugar: 1.6gCalcium: 17mgIron: 0mg

Keyword healthy mashed cauliflower, keto, Low Calorie Cauliflower Mash, Side Dish, vegan

Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Cauliflower Mash

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Article History:

• Originally written and published December 29, 2020 by Audrey Johns
• Updated on September 13, 2023 by Audrey Johns