I just love mashed potatoes, but a cup-sized serving has over 200 calories, so I sometimes opt for this substitute, which is lighter but just as tasty!

Here’s how to make a cauliflower mash:

Preparation Time: 25 minutes

Yield: 2 servings

Difficulty: Easy

Vegetarian: 👍                 Vegan:  👎

Necessary Equipment:

Standard oven / Medium frying pan / Small pot / Drainer / Potato masher


  • ½ tsp unsalted butter
  • 1 head cauliflower, finely chopped
  • 2 tbsp. garlic, finely chopped
  • 3 cups water
  • Black pepper and salt to taste
  • ¾ cup low fat cream


  • Fry the cauliflower and the garlic in butter for 3 to 4 minutes.
  • Transfer the mixture to the small pot, cover with water and bring to a boil.
  • Cook for about 10 minutes or until the cauliflower is soft.
  • Drain well.
  • Mash you get a uniform mixture.
  • Add black pepper and salt to taste.
  • Add the cream and mix well.
  • Serve hot.

This recipe only has 138 calories per serving and no cholesterol at all! Not bad, right?

By Cris Gontow