Most mashed potato dishes (many made with cream or butter) can be comfort food for your taste buds, but definitely not for your abs.
Fortunately, by making a simple substitution, you can enjoy a similar taste & texture with a much lower calorie price – using cauliflower.
Not only do you end up with less calories, but the benefits include a healthy dose of fiber (over 2.5 grams per 1 cup), vitamins C, B6 and K, folate and manganese. It also contains omega-3 fatty acids. The Greek yogurt included in the recipe provides a small amount of protein and calcium while making the finished product a creamy consistency.
Note: I experimented with sour cream and fat free cream cheese as thickeners, and while these remain reasonable options, I prefer the dish when it is made with Greek yogurt. If you have room in your nutritional plan, try adding some grass fed butter, heavy cream or olive oil for an even smoother, creamier texture and richer taste. (If you are worried about the saturated fat, read my article on saturated fat.)
Don’t be afraid to get creative with additional ingredients, as this dish has a very mild flavor. Roasted garlic goes very well in it, as does caramelized onions.1
Without the roasted garlic or other add-ins, the recipe comes in at around 40-50 calories, depending on the amount of vegetable stock in the finished product. Even with additional ingredients, the calorie count is low and nutrition is high, making this a very physique friendly side dish.
Cauliflower Mashed Potato Nutrition Info
Check out how few calories each ingredient adds, as well as the nutritional content:
|Cauliflower – Raw, 1 cup||25||5||0||2||2|
|Fage – 0% Greek Yogurt Plain, 0.13 cup (227g)||16||1||0||3||1|
|Emeril’s All Natural – Organic Vegetable Stock, 1 Cup||10||2||0||0||0|
|Garlic- Rosted With Olive Oil – Roasted Whole Cloves, 1 Cloves||10||2||1||0||0|
Cauliflower Mashed Potato Recipe Instructions
Ingredients (serves 1)
- 1 C cauliflower, roughly chopped
- 1 C vegetable stock
- 2 Tbsp plain, nonfat Greek Yogurt
- Salt and Pepper (Artisan salts, like truffle salt, work very well in this recipe.)
- Optional: chopped roasted garlic, wasabi paste, fresh or dried spices (parsley, sage, rosemary, thyme)
To roast garlic, cut ¼ – ½ inch off the top of the bulb. Drizzle with a small amount of olive oil and bake, in a baking dish covered with foil, at 350 degrees for 30-45 minutes, checking the garlic around 20-25 minutes. It is done when the garlic is soft and the edges are beginning to brown. To use in the recipe, simply squeeze the garlic heads out and chop.
- Cook the cauliflower with the vegetable stock in a saucepan over medium heat until tender.
- Transfer the cauliflower into a food processor or blender, reserving cooking liquid.
- Add the Greek yogurt and ¼ cup of reserved stock and blend until smooth, scraping down sides and adding more stock as necessary.
- Add option ingredients, if desired.
- Season with salt and pepper to taste.
- Reheat if needed. This can be done in the microwave or by returning the cauliflower to the saucepan and stirring over medium-low heat until it reaches your desired temperature.
Hope you enjoy this healthy version of mashed potatoes – let us know if you try it out and what variations you cook up.
- Traditional caramelized onions require a lot a fat to cook properly. I get around this hurdle by cooking very thinly sliced Vidalia or sweet yellow onions in a nonstick pan with a small amount of vegetable stock. The onions get very soft and will begin to caramelize as the stock evaporates. Of course, they don’t taste quite as good as butter and oil cooked onions, but you abs will thank you for this alternative approach. ↩