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Article: The Simplest, Quick & Healthy Cauliflower Mashed Potatoes Recipe

The Simplest, Quick & Healthy Cauliflower Mashed Potatoes Recipe -

The Simplest, Quick & Healthy Cauliflower Mashed Potatoes Recipe

Cauliflower mash potatoes are creamy, delicious, and healthy alternatives to traditional mashed potatoes. This particular recipe does not have the buttery taste but it does have the same silky texture!

Cauliflower is a vegetable that is high in fiber and B-Vitamins. It provides antioxidants and phytonutrients that can help protect against cancer. The fiber will enhance digestion and keep you fuller longer to help with weight loss.

Cauliflower is available all year round and is at low cost. This side dish costs less than $4 and yields about 5 servings. 

1 serving of the cauliflower mash has

  • Calories: 96
  • Fats: 3.8g

  • Saturated fats: 0.5g

  • Sodium: 266mg
  • Carbs: 14g
  • Fiber: 6.3g
  • Sugar 3g 

  • Protein 5.1g 

As for vitamins and nutrients of 1 serving cauliflower it has 

  • 100% of the daily recommended amount of Vitamin C.
  • 25% of your daily Vitamin K.
  • 2% of your daily Calcium and Iron 

The recipe is super easy for busy moms or anyone that wants a quick easy veggie dish. You only need 5 ingredients and 15 minutes of your time.

Simply boil the cauliflower and garlic until it's soft, drain and add the remaining ingredients and blend it with the food processor until fluffy and smooth. 

I topped the mash cauliflower with thyme, salt and pepper, you may even add red pepper flakes to add a little kick.

Cauliflower mash can be made up to 3 days in advance and kept in the refrigerator with the Hegen 5 oz container which is the perfect portion for one sitting.

These low calorie, low carb cauliflower mash potatoes will be your favorite to go side dish, quick veggie snack. 


  • 1 medium head cauliflower ( trimmed and cut into florets)
  • 3 cloves garlic
  • 1 Tablespoon extra virgin olive oil ( or garlic olive oil)
  • 1 teaspoon salt
  • Teaspoon ground black pepper

**Optional for garnish: garlic salt, red pepper , and or chopped thyme

**Mashed with potato masher ( faster & less appliances to wash after)

**Puree with food processor


  • Bring a large pot of salted water to a boil, add cauliflower and garlic and cook for about 10 mins, use a fork to make sure the cauliflower is tender.
  • Drain, return it back on the hot pot and let it stand for another 2-3 minutes with the lid on.
  • Transfer the cauliflower and garlic to a food processor, add the olive oil, salt and pepper and puree until smooth. (You can also use a potato masher or hand blender).
  • Adjust the salt and pepper to taste.
  • Garnish with chopped fresh thyme, salt pepper, optional to add more olive oil and red pepper flakes.
  • Serve immediately, can be stored for up to 3 days. (1 serving 5oz in Hegen Container)

Enjoy! Happy Cooking!

 About the Author: Christine Chen
christine bio  
Sports Conditioning
Weight Management
Health & Wellness Coach
Strength Training

Christine a Nutritionist, holds a Bachelor's degree in Nutrition and Dietetics. In 2013, she obtained her Master’s in Exercise Science, emphasizing on health and fitness. As a personal trainer for over 8 years in commercial gyms and private hospitals, in addition to experience in bodybuilding as a mentor coach for physique competitions, Christine has become an expert in her field. Christine has also helped post-surgery patients during the healing process and specialized in weight loss at St. Jude Medical Center. Christine speaks fluent mandarin and is able to coach/ train online and in person. Christine works with clients to help them achieve slow and sustainable results. Christine teaches clients to embrace the idea that nutrition and fitness should revolve around your life and improve quality of life.

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