Low Fat Creamy Cauliflower Mash
Transform your side dish game with this Low Fat Creamy Cauliflower Mash, a guilt-free alternative to traditional mashed potatoes that’s packed with flavor and nutrition. Made with tender cauliflower simmered in savory chicken or vegetable broth, this recipe achieves its velvety texture with a touch of low-fat cream cheese and an extra hint of richness from sautéed garlic. In just 25 minutes, you’ll have a light, smooth, and cheesy mash that’s perfect for pairing with your favorite mains. Finished with a sprinkle of fresh chives, this low-calorie, high-flavor dish is gluten-free, keto-friendly, and utterly satisfying. Whether you're hosting a holiday feast or upgrading your weeknight dinners, this healthier twist on comfort food will keep everyone coming back for seconds.
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Recipe Information
Ingredients
- 1 large head cauliflower
- 1 cup chicken or vegetable broth
- 2 cloves garlic, minced
- 2 tablespoons low-fat cream cheese
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons fresh chives, chopped
Instructions
Begin by trimming the leaves and base from the cauliflower. Cut the cauliflower into equal-sized florets.
In a large pot, add the cauliflower florets and the chicken or vegetable broth. Bring to a boil over medium-high heat.
Cover and reduce the heat to medium-low. Allow the cauliflower to simmer for about 10-12 minutes, or until tender and easily pierced with a fork.
Drain the cooked cauliflower, reserving a few tablespoons of broth, and set aside.
In the same pot, add the minced garlic and sauté for 1 minute until fragrant, using medium heat.
Return the cauliflower to the pot with the sautéed garlic. Add in the low-fat cream cheese, salt, and black pepper.
Using an immersion blender or a food processor, blend the cauliflower mixture until smooth and creamy. If the mash is too thick, blend in the reserved broth a tablespoon at a time until the desired consistency is reached.
Taste the mash and adjust seasoning with additional salt or pepper as needed.
Transfer the cauliflower mash to a serving bowl and garnish with freshly chopped chives. Serve warm.
Nutrition Facts
Calories |
305 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 3379 mg | 147% | |
| Total Carbohydrate | 46.9 g | 17% | |
| Dietary Fiber | 17.2 g | 61% | |
| Total Sugars | 17.4 g | ||
| Protein | 20.0 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 251 mg | 19% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 2618 mg | 56% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
