Cheesy Mashed Cauliflower

Steph Wagner

November 15, 2012

Cheesy Mashed Cauliflower



Okay, hold the phone. Yes…that does say “Cheesy Mashed Cauliflower,” but I would like to take a moment to say the following:

These are not going to taste exactly like potatoes. If someone has said that to you, either they lied….or they have a better recipe.

I do think these are quite tasty, but they remind me more of cheesy grits in texture than whipped potatoes. If nothing else, it provides an optical illusion of a starchy side!

Cheesy Mashed Cauliflower

Servings: 4 servings
Calories: 115kcal
Author: Steph Wagner
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  • 1 head cauliflower, chopped and steamed can also purchase steamer bag of chopped cauliflower
  • 1/2 cup onion, chopped
  • 2 tbsp garlic, minced
  • 1/4 cup Greek yogurt, plain and fat-free
  • salt & pepper
  • 2 oz 2% sharp cheddar cheese, shredded reduced fat preferrably
  • 1 tbsp fresh rosemary, chopped optional but preferred


  • Add cauliflower, garlic and onion to a food processor. Blend until coarse, add Greek yogurt and blend until smooth.
  • Remove mixture from food processor and add to sauce pot. Heat to medium high heat; stirring occasionally.
  • Add salt and pepper. Add cheese and stir until melted and mixed in. It should thicken up a bit. Add in rosemary, stir, and serve!


Pair this recipe with a lean protein source.


Serving: 3oz | Calories: 115kcal | Carbohydrates: 11g | Protein: 8g | Fat: 5g | Saturated Fat: 3g | Cholesterol: 16mg | Sodium: 137mg | Potassium: 510mg | Fiber: 3g | Sugar: 4g | Vitamin A: 158IU | Vitamin C: 72mg | Calcium: 161mg | Iron: 1mg
Nutrition Facts
Cheesy Mashed Cauliflower
Amount Per Serving (3 oz)
Calories 115 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 3g19%
Cholesterol 16mg5%
Sodium 137mg6%
Potassium 510mg15%
Carbohydrates 11g4%
Fiber 3g13%
Sugar 4g4%
Protein 8g16%
Vitamin A 158IU3%
Vitamin C 72mg87%
Calcium 161mg16%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

One thought on “Cheesy Mashed Cauliflower”

  1. I’ve used non-fat plain greek yogurt, and I feel that makes them a little more creamy and helps the texture be more like potatoes. :)

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