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CHEESY CAULIFLOWER MASH
19

CHEESY CAULIFLOWER MASH

NUTRITION
HEALTHY RECIPES
Mar 01, 2025

CHEESY CAULIFLOWER MASH

Cheesy Cauliflower Mash is a creamy, flavourful and low-carb alternative to traditional mashed potatoes. Made with buttery mashed cauliflower and rich cheddar cheese, it delivers all the comfort of classic mashed potatoes without the excess carbs. This keto-friendly dish is quick to prepare and pairs well with grilled meats, roasted vegetables or even as a standalone side dish. The butter adds a silky texture, while the cheese enhances the savoury depth, making each bite irresistibly delicious. Lightly seasoned with salt and pepper, this mash is simple yet satisfying. Whether you’re following a low-carb lifestyle or just looking for a tasty way to incorporate more vegetables into your diet, this dish is a perfect choice. It is also gluten-free and can be customised with different cheese varieties or added spices for extra depth and richness.

RECIPE CATEGORY

Side

SERVING SIZE

1

CUISINE

American

PREPARATION/TECHNIQUES

Boil, Mash

OCCASION/HOLIDAY

Dinner, Thanksgiving, Christmas, Family Gatherings

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Low Carb, Gluten-Free, Quick and Easy

DISH TYPE

Casserole / Gratin

INGREDIENTS

There are the following ingredients for Cheesy Cauliflower Mash:

  • 50g cauliflower, mashed
  • 10g shredded cheddar cheese
  • 1 tsp butter
  • Salt and pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 90
  • Protein: 4g
  • Fat: 7g
  • Carbohydrates: 3g
  • Fibre: 1g
  • Sugar: 1g
  • Sodium: 150mg

PREPARATION

  • Boil the cauliflower: Bring a pot of water to a boil and add the cauliflower. Cook for 6-8 minutes until tender.
  • Drain well: Remove the cauliflower from the water and let it rest for a minute to remove excess moisture.
  • Mash the cauliflower: Use a fork or a blender to mash the cauliflower until smooth.
  • Add butter: Stir in the butter while the cauliflower is still warm, ensuring it melts evenly.
  • Mix in cheese: Add the shredded cheddar cheese and mix until fully incorporated.
  • Season to taste: Sprinkle salt and pepper, adjusting to your preference.
  • Serve warm: Enjoy as a side dish with your favourite meals.

PREP TIME

5 minutes

COOKING TIME

8 minutes

TIPS

Here are some tips for Cheesy Cauliflower Mash:

  • For a creamier texture: Use a food processor or immersion blender instead of mashing by hand.
  • Reduce moisture: After boiling, pat the cauliflower dry with a paper towel to prevent a watery mash.
  • Enhance the flavour: Add a pinch of garlic powder or a splash of heavy cream for extra richness.
  • Avoid overcooking: Boiling the cauliflower for too long can make it too watery, affecting the mash’s consistency.

VARIATIONS

  • Dairy-free option: Replace butter with olive oil and use nutritional yeast instead of cheddar cheese.
  • Cheesy twist: Experiment with parmesan, gouda or mozzarella for a different flavour profile.
  • Spicy kick: Mix in a pinch of cayenne pepper or smoked paprika for a bolder taste.
  • Loaded version: Top with crispy bacon bits and chopped chives for a loaded mashed cauliflower dish.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stovetop.
  • Freezing: Freeze in individual portions in an airtight container for up to 2 months. Thaw in the fridge before reheating.

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