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Healthy Cauliflower Mashed Potatoes Recipe

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4.9 from 57 reviews

This Healthy Cauliflower Mashed Potatoes recipe offers a creamy, low-carb alternative to traditional mashed potatoes, with the added benefits of garlic, Greek yogurt, and fresh herbs. It’s a flavorful, nutritious side dish perfect for those looking to enjoy comfort food with a healthier twist.

Ingredients

Cauliflower

  • 1 large head of cauliflower, cut into florets

Seasoning and Flavor

  • 2 cloves garlic, minced
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • ½ teaspoon onion powder
  • 1 tablespoon chopped chives or parsley
  • paprika, optional

Other Ingredients

  • 2 tablespoons Greek yogurt
  • 1 tablespoon olive oil

Instructions

  1. Steam the cauliflower: Place the cauliflower florets into a steamer basket and steam until very soft. You can test doneness by inserting a fork, which should slide in easily without resistance.
  2. Season the cauliflower: Transfer the hot steamed cauliflower to a mixing bowl. Add the minced garlic, Greek yogurt, olive oil, sea salt, black pepper, and onion powder to the bowl.
  3. Blend until smooth: Use a blender, food processor, or potato masher to blend or mash the cauliflower mixture until it reaches a creamy, smooth consistency. Add a splash of warm water if needed to achieve desired smoothness.
  4. Garnish and serve: Spoon the mashed cauliflower into a serving bowl. Sprinkle with paprika if desired, and garnish with chopped chives or parsley. Serve warm alongside your favorite protein.

Notes

  • For a dairy-free option, substitute Greek yogurt with a plant-based yogurt or omit altogether and adjust olive oil quantity.
  • Adding a splash of warm almond or oat milk can also improve creaminess if not using yogurt.
  • Use fresh herbs to enhance flavor and garnish for a vibrant presentation.
  • This dish pairs well with grilled meats, roasted vegetables, or as a stand-alone vegetarian side.
  • Steaming rather than boiling prevents water from diluting flavor and nutrients.

Find it online: https://mealoria.com/healthy-cauliflower-mashed-potatoes-recipe/