Healthy eating: Mashed cauliflower | Carson Tahoe Health

Love mashed potatoes, but trying to cut calories? Mashed cauliflower has a similar taste and texture as mashed potatoes for a fraction of the calories. Another bonus: Cauliflower also contains phytochemicals and has demonstrated anti-cancer effects.


• 1 cauliflower head, chopped*
• 1 tablespoon buttery spread
• 1 teaspoon salt
• 1 teaspoon pepper
• 1 tablespoon rosemary
• 2 tablespoon Parmesan cheese


1. Steam cauliflower. When cauliflower is soft, drain and place in blender with butter, salt and pepper.

  1. Place in bowl, and stir in rosemary and Parmesan cheese.

*Can also use frozen cauliflower; simply boil and drain well before placing in blender.

Nutrition Facts

Serves 4

Calories: 70
Total Fat: 3.5 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 690 mg
Total Carbohydrate: 8 g
Fiber: 3 g
Protein: 4 g