This is the best cauliflower mash recipe, ever! It’s only 43 calories per serving, making mashed cauliflower has never been easier, lower in calories, or more delicious.
This low calorie cauliflower mash recipe can be made with a potato masher, or a food processor. Directions for both can be found in the printable recipe card below.
You can make easy cauliflower mashed potatoes in just 15 minutes, and you can enjoy a full cup for only 43 calories!
Low Calorie Cauliflower Mash Recipe
What You’ll Find in this Article:
Ingredients in Healthy Mashed Cauliflower
This recipe for the best cauliflower mash recipe only calls for a few ingredients. Making it easy, and inexpensive.
Make it Vegan: Use olive oil in place of butter.
Shopping List for Skinny Mashed Cauliflower:
- Cauliflower
- Salt
- Garlic
- Butter or olive oil
- Pepper
How to Make Healthy Cauliflower Mashed Potatoes
Making cauliflower mash recipes is extremely easy, you have two different ways to make this healthy cauliflower mash. With a hand held potato masher, or with a high powered food processor. I’ve supplied directions for both methods.
How to Make Cauliflower Mashed Potatoes
- 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.
- Blend or mash (see below).
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.
Low Calorie Cauliflower Mash Recipe
This healthy mashed cauliflower can be made in just 15 minutes. It’s only 43 calories per cup, which means you can have seconds, or even thirds!
More Low Calorie Cauliflower Recipes:
Low Calorie Cauliflower Mash Recipe
Equipment
- Food processor or potato masher
Ingredients
- 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
Nutrition and Calories in Cauliflower Mash
Lower the Calories More: You could shave a few more calories off, and skip the oil or the butter.
Low Sodium Tip: Remove the salt from the recipe and add a squeeze of lemon juice when you 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
