Heart-Healthy Creamy Mashed Cauliflower

Indulge in a comforting yet nutritious side dish with this Heart-Healthy Creamy Mashed Cauliflower recipe, a delicious low-carb twist on traditional mashed potatoes. Made with a base of tender cauliflower simmered in unsalted chicken stock and blended to silky perfection with low-fat Greek yogurt, olive oil, and a splash of lemon juice, this dish is both light and flavorful. Subtly seasoned with garlic, salt, and pepper, and finished with a vibrant garnish of fresh chives, this creamy mash is perfect for anyone seeking a wholesome alternative without sacrificing flavor. Ready in just 25 minutes, this satisfying, gluten-free recipe is a versatile side that pairs beautifully with a variety of mains while supporting heart health.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 medium head cauliflower
• 1 cup unsalted chicken stock
• 2 garlic cloves, minced
• 0.5 cup low-fat plain Greek yogurt
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 2 tablespoons fresh chives, chopped
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Begin by preparing the cauliflower. Remove the leaves and cut the head into small florets to ensure even cooking.

Step 2

In a large pot, bring the unsalted chicken stock to a boil over medium-high heat.

Step 3

Add the cauliflower florets and minced garlic to the pot. Cover and reduce the heat to medium-low. Simmer for about 15 minutes, or until the cauliflower is extremely tender.

Step 4

Once cooked, drain the cauliflower and set aside the cooking liquid. Allow the cauliflower to cool slightly.

Step 5

Transfer the drained cauliflower to a food processor. Add the low-fat plain Greek yogurt, olive oil, lemon juice, salt, and black pepper.

Step 6

Blend the ingredients until the mixture is smooth and creamy. If the mash is too thick, add some of the reserved cooking liquid, a tablespoon at a time, until the desired consistency is reached.

Step 7

Taste and adjust the seasoning as needed. The lemon juice and freshly ground black pepper will enhance the flavor.

Step 8

Garnish with chopped fresh chives before serving. Serve hot as a heart-healthy side to your favorite main dish.

Nutrition Facts

Serving size	(854.1g)

Amount per serving	% Daily Value*
Calories	362.2

Total Fat 18.2g	0%
Saturated Fat 4.3g	0%
Polyunsaturated Fat 1.6g
Cholesterol 12.2mg	0%
Sodium 1947.8mg	0%
Total Carbohydrate 32.5g	0%
Dietary Fiber 9.9g	0%
Total Sugars 13.7g
Protein 22.8g	0%

Vitamin D 0IU	0%
Calcium 270.9mg	0%
Iron 2.6mg	0%
Potassium 1677.1mg	0%

*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.

Source of Calories

Fat: 42.5%

Protein: 23.7%

Carbs: 33.8%