Cauliflower mashed ‘potatoes’

By Mayo Clinic Staff

Dietitian’s tip:

Cauliflower is a good source of vitamin C and folate.

Number of servings

Serves 4

  1. Low Sodium
  2. Low Fat
  3. Healthy carb


  1. 1 head cauliflower
  2. 1 clove garlic
  3. 1 leek, white only, cut in 4 pieces
  4. 1 teaspoon butter
  5. 2 teaspoons olive oil
  6. Pepper to taste


Break cauliflower into small pieces. In a large saucepan, steam cauliflower, garlic and leeks in water until completely tender, about 20 to 30 minutes.

Use a food processor to puree the vegetables until the texture resembles mashed potatoes. Process only a small portion at a time.

If you prefer a smoother texture, use a blender. Be sure to hold the blender lid on firmly with a dish towel. Add a little hot water if vegetables seem dry.

Stir in butter and olive oil. Add pepper to taste. Serve.

Nutritional analysis per serving

Serving size: 1 cup

  • Total carbohydrate 11 g
  • Dietary fiber 3 g
  • Sodium 55 mg
  • Saturated fat 1 g
  • Total fat 4 g
  • Trans fat Trace
  • Cholesterol 3 mg
  • Protein 3 g
  • Monounsaturated fat 2 g
  • Calories 79
  • Total sugars 4 g
  • Added sugars 0 g
  • Potassium 473 mg

Diabetes Meal Plan Choices

  • Fats 3
  • Nonstarchy vegetables 2

This recipe is one of 400 recipes collected in the “Fix-It and Enjoy-It! Healthy Cookbook” published by Good Books.

Sept. 22, 2021


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