Mashed Cauliflower*

I have never been great at playing tricks. I’m a horrible liar and most good tricks require you to be able to keep a straight face. But I decided that it was high time I trick myself and Jorge. We LOVE mashed potatoes! Our favorite are the little red potatoes, left with most of the skin on, boiled, and mashed with sour cream, butter, milk, and salt and pepper. Holy yum. But we have not seen those on our kitchen table for a while since we have been trying to watch our weight and carbs stick to my ass like glue aren’t great. But the other night Jorge wanted steak….and if I am having steak, I want potatoes. So I figured, ok it’s time to buck up and figure out some way to trick myself into thinking that Smashed Cauliflower is mashed potatoes. The biggest challenge was going to be overpowering the cauliflower. Because while I love its green brother from another mother, broccoli, I abhor cauliflower.

So there it was, me vs. the cauliflower. I tried many recipes I found online…from roasting the cauliflower to including butter in the mash. But while it tasted ok, it just wasn’t right. I was missing that tang from the sour cream. Plus the amount of butter I had to use to try to make them edible was definitely not ass friendly. So I threw out that batch and started fresh, I was on a mission. And then it came to me…like the gods of cauliflower sent me a message….Greek Yogurt! I used the fat free Greek Yogurt and it gave me that tang I was missing! It added that creamy consistency and it made me into an instant lover of cauliflower! I have 4 bags waiting in my freezer now!

While it is not exactly the same as mashed potatoes, it is a wonderful alternative. And they really do hit the spot when you are craving mashed potatoes. In all honesty, the biggest difference is the texture. They are a little more “runny” then regular mashed potatoes. But when you consider the added health benefits and the lower nutrition facts, these will win every time at our house!



















Smashed Cauliflower

Yield: 4 servings

Recipe Note: Below you will find that I used my food processor for this recipe. But you can easily mash them with a good potato masher. Just make sure that you go ahead and mince your garlic and shallot before adding to the cauliflower.


16 oz frozen cauliflower
1 tablespoon Chicken Better Than Bouillon**
Water (to boil cauliflower in)
1 large Shallot, roughly chopped
1 large garlic clove, chopped
2 oz asagio cheese, grated
4 oz Chobani Fat Free Plain Greek Yogurt
Salt and Pepper to taste
Chives for garnish


In a large stock pot over high heat, combine water and the Chicken flavored 'Better Than Bouillon'. Bring to a boil and add cauliflower. Boil for 8 minutes or until tender. Drain and set aside.

In a food processor, process shallot, garlic, and asagio cheese until finely diced. Then carefully add cauliflower, Greek yogurt, and seasonings. Make sure your lid is closed back on tight and hit pulse just a couple times until everything is combined, but not pureed. You want to be careful about how many times you hit 'pulse' because you can process the cauliflower too much and find yourself with thick soup.

Once you have reached the proper consistency, empty cauliflower mixture into a medium sized bowl and give it a taste. If you need more seasonings or a little more Greek yogurt, add it and mix gently to make sure you don't mash the cauliflower any more then it needs to be.

Garnish with lots of fresh chives and serve immediately!

**Or if you have extra chicken stock/broth lying around use it instead! And to make this dish vegetarian try the Better Than Bouillon Vegetable.

Per serving: Cal-65, Fat-2, Carb-5.9, Fiber-1.3, Protein 5.9
Weight Watchers Points Plus: 2 points

Source: A Novice Chef Blog Original

  Pin It

38 Responses to “Mashed Cauliflower”

  1. 1

    ErinsFoodFiles — January 14, 2011 @ 4:38 am

    I actually made mashed cauliflower twice earlier this week! Coincidence!! I too, am not a fan of cauliflower on it’s own, but I really enjoyed it mashed.

  2. 2

    The Teacher Cooks — January 14, 2011 @ 8:10 am

    I have tried mashed cauliflower before and it was not good! Your recipe though I am trying. The addition of the Greek yogurt sounds good to me. I love following you on Twitter BTW! You make me smile.

  3. 3

    notyet100 — January 14, 2011 @ 8:27 am

    slurp,..looks so delicious

  4. 4

    Wendi @ Bon Appetit Hon — January 14, 2011 @ 8:28 am

    I am a fan of the mashed cauli. And I love the idea of adding greek yogurt to give it more of that mashed potato experience.

  5. 5

    Sunit — January 14, 2011 @ 9:05 am

    Such a good idea!! I’ve been on the lookout for a nice mashed potato recipe but this sounds better than anything I could’ve ever found. Thanks!

  6. 6

    Shawnda — January 14, 2011 @ 10:59 am

    Greek Yogurt makes everything better :) Mashed potatoes are high on my indulgence list so now I’m super intrigued!

  7. 7

    Amy (Sing For Your Supper) — January 14, 2011 @ 11:14 am

    It’s high time I tried mashed cauliflower! I’ve been wanting to and never have for some silly reason! You’ve inspired me, Jessica! This really looks delicious!

  8. 8

    Ellie — January 14, 2011 @ 11:46 am

    This looks delicious! I have been wanting to try out a cauliflower recipe, and this one looks like a winner!

  9. 9

    Amy @ The Nifty Foodie — January 14, 2011 @ 11:58 am

    Great idea! H hates cauliflower, but maybe if I kick him out of the kitchen, I can trick him into thinking these are just runny potatoes. Muahaha!

  10. 10

    Evan Thomas — January 14, 2011 @ 12:05 pm

    This looks delicious. I can’t believe it’s so light! I would be happy to eat a bowl of this.

  11. 11

    Leah (So, How's It Taste?) — January 14, 2011 @ 12:46 pm

    I’ve made cauliflower before as “mashed potatoes” and loved it, but I would have never thought about the Greek yogurt to mimic the sour cream! What a perfect idea. Thanks for the recipe! I’ll be making this soon!

  12. 12

    Carrie — January 14, 2011 @ 1:40 pm

    I actually liked mashed cauliflower but always forget to make it. I am going to try this recipe next time.

  13. 13

    DeAnna — January 14, 2011 @ 3:39 pm

    I’ve made smashed cauliflower with Ranch Dressing before but this sounds even better. Gotta try this on fo sho.

  14. 14

    Kocinera — January 14, 2011 @ 4:38 pm

    Smashed cauliflower sounds really cool! I’m a huge red potato fan as well, but the added butter and such really doesn’t do wonders for my jean size. 😀 This would be a great recipe to try!

  15. 15

    dot — January 14, 2011 @ 6:52 pm

    I’m definitely going to try this. I actually like cauliflower, but I’ve tried the fake potatoes before and had them rejected by the rest of the family!

    (ps, linking to this tomorrow on Foodwhirl, too!)

  16. 16

    wooliegirl — January 14, 2011 @ 8:37 pm

    Thank you so much for sharing this recipe! I too have had trouble tricking my mind into loving it like the potatoes. But I will get Greek yogurt tomorrow and have some for dinner. (Love your blog).
    Now, how can I trick my mind into thinking I am really eating cake and ice cream when I am actually eating a rice cake????

  17. 17

    Cydney — January 14, 2011 @ 8:43 pm

    Sounds yummy! I actually substituted cauliflower for potatoes in a soup recipe and it worked out really well, too. I’m thinking the Greek yogurt would help to convince my husband to try smashed turnips, even. Don’t laugh, my grandma used to make them all the time and I love them, but have a feeling he’ll think I’ve lost my mind if I don’t do something fancier with them. 😉

  18. 18

    Anna Johnston — January 15, 2011 @ 3:55 am

    Absolutely, smashed cauliflower with greek yoghurt gives just the right texture & taste to tuck on into a big old steak & satisfy for sure & very ass friendly. Have you ever tried steaming the cauliflower to ‘just tender’ (not soft) & transfer it to a food processor, a few quick pulses & it resembles rice – I’ve made some wicked curries & stirfry’s & ass friendlied them up that way too :)

  19. 19

    Jocelyn — January 15, 2011 @ 5:14 pm

    If you really want to glam up the mashed cauliflower and have less of the watery texture, roast it in the oven first (deepens the flavour, gets rid of a lot of moisture)(and throwing in some garlic to roast as well wouldn’t hurt!), or at a pinch steam it rather than boil it.

  20. 20

    Joanne — January 16, 2011 @ 12:12 pm

    Greek yogurt is my all-time favorite sour cream substitute! It really tastes incredibly similar. These cauliflower mashed potatoes sound awesome! I need some lower carb options in my life also. These sound awesome.

  21. 21

    justcooknyc — January 16, 2011 @ 12:16 pm

    i honestly really like cauliflower, but i just don’t have interesting ways to prepare it. this looks pretty tasty though.

  22. 22

    Sandi — January 18, 2011 @ 10:42 pm

    What a brilliant idea! Definitely gonna try this. I love mashed potatoes, but definitely need something a little more ass friendly. :o)

  23. 23

    Krystyna — January 20, 2011 @ 10:29 pm

    Just made these tonight to top off a clean eating shepard’s pie. Amazing! I hate cauliflower, but this was great! I will definitely be using this recipe again!

    • Jessica replied: — January 23rd, 2011 @ 11:18 pm

      I would have never thought to put these on top of shepards pie! I am so happy you liked them though! :-) I know a lot of people are still scared to try them!

  24. 24

    Stephanie — January 21, 2011 @ 8:00 am

    I found your site through Foodbuzz (Top 9 today referenced you). I am going to try your mashed cauliflower this week! How creative! And I loved reading your blog. It’s whimsical and delightful!

  25. 25

    Christine — January 24, 2011 @ 9:49 pm

    Almost had the hubby convinced it was real mashed potatoes. Almost.

    And then he took a bite. 😉

    Found this on Foodbuzz and gave it a whirl tonight. It was pretty darn close to the real thing, but my mistake was using I guess too big of both a shallot and garlic clove, because PHEW this knocked even me down, and I LOVE garlic. It left a slight burning sensation in the back of my throat, even 15 minutes after I was done eating! LOL! I should have known better since with stuff like garlic and onion, the taste explodes when it’s put in a food processor! I’ll be going a little more bland next time ha ha!

    • Jessica replied: — January 25th, 2011 @ 12:38 am

      Oh man….would you be totally grossed out to find out that I actually add an additional garlic clove to mine? LOL! Sorry it was a little to potent for y’all but glad you will be trying it again anyways 😉

  26. 26

    Michelle — January 24, 2011 @ 9:54 pm

    We made these on Saturday night and very much enjoyed them. Thanks so much for sharing the recipe (found it via Tastespotting)!

    • Jessica replied: — January 25th, 2011 @ 12:36 am

      Yay! I am so glad y’all liked them! I am still trying to convince my Mom to try them lol

  27. 27

    morgan — February 2, 2011 @ 12:34 pm

    I feel your pain. I CANNOT eat steak without potatoes. Like I CANNOT eat burgers without fries. And sandwiches without chips… All equally ass unfriendly. And I cheat and put some potatoes in my mashed cauliflower so I will have to try the yogurt next time instead! Thanks for the tip.

  28. 28

    The Teacher Cooks — February 3, 2011 @ 2:09 pm

    I have tried these before and did not care for them, but your recipe does sound really good. The addition of the boullion and the yogurt sounds like it might make a huge difference.

  29. 29

    The Good Wife — March 23, 2011 @ 10:28 am

    Thanks for the great recipe.

  30. 30

    Meg — May 24, 2011 @ 12:25 pm

    Thanks for the recipe! I was skeptical at first, but glad I tried anyway. Very delicious! I threw the shallot/garlic into the cauliflower pot for the last 3 min or so just to soften it up and take some of the bitterness out, which worked really well. Thanks again :)

  31. 31

    The Novice Chef » Fall has…sprung? fallen? oh screw it, Fall is here! — October 6, 2011 @ 12:46 am

    […] been wanting to make a Cauliflower soup for the past year. Ever since I made the faux potatoes smashed cauliflower, I knew I would have to one day find a soup that encompasses all the same goodness…without […]

  32. 32

    ATasteOfMadness — March 6, 2012 @ 10:50 pm

    I’m not very creative with vegetables, so I’m blown away by this idea. This sounds great!

  33. 33

    Bountiful Baskets Roundup and Menu Plan 8.25.12 | Natural Health and Weight Release Solutions For Busy Moms — August 25, 2012 @ 1:42 pm

    […] Beef Enchiladas, Smashed Cauliflower […]

  34. 34

    Chobani Yogurt -Blog - Mashed Cauliflower & Potatoes — November 19, 2012 @ 6:27 pm

    […] fluffy and good for you. When we came across this recipe for mashed cauliflower on Jessica’s blog, we thought we’d take a stab at creating some creamy deliciousness. We even threw two potatoes in […]

  35. 35

    Food Coach Me 12 Days of Healthy Sides: Mashed Cauliflower - Food Coach Me — December 4, 2013 @ 8:39 am

    […] The Novice Chef: Smashed Cauliflower […]

Leave a Comment