Cauliflower Mash

This dish is low in Calories and a good source of Protein, Thiamin, Riboflavin, Pantothenic Acid, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate and Manganese.

Cauliflower Mash Recipe by DAREBEE
INGREDIENTS 1 medium cauliflower head
2 tablespoons cooking cream or milk
Makes 2 portions 120 Calories per portion
Protein 10g
Carbohydrates 22g
Fat 3g
Fiber 12g
We Used Soy cream.
Level Up Add ½ tablespoon thyme and fresh green onions for garnish.


1Split cauliflower into florets using your hands. Steam or boil the florets and onion for 20 minutes. Drain well.

2Combine with cooking cream and mash using a potato masher or a food processor.


  • If your cauliflower has black spots over its florets you can easily scrape them off with a knife prior to cooking;
  • Pressure cooker shortcut: Use a pressure cooker to cook the entire cauliflower head and cut down on the prep time. Use a steam setting and set it for 15 minutes;
  • Any type of cream can be used. If you don’t want to use cream, you can replace it with full fat milk.
Cauliflower Mash Recipe by DAREBEE
Cauliflower Mash Recipe by DAREBEE