Low Sodium Creamy Mashed Cauliflower

Transform your side dish game with this Low Sodium Creamy Mashed Cauliflower recipe, a healthier, flavor-packed alternative to traditional mashed potatoes. Made from tender steamed cauliflower blended to velvety perfection with sautéed garlic, a touch of unsalted butter, and low-sodium chicken broth, this dish delivers creamy goodness without sacrificing your dietary goals. Accented with fresh thyme and a sprinkle of Parmesan cheese for added depth, it’s a guilt-free yet indulgent option for those seeking a low sodium, low carb delight. Perfect as a comforting side dish for weeknight dinners or festive occasions, this recipe is quick and easy, coming together in just 35 minutes. Serve it warm and enjoy a satisfying, nutritious spin on a classic comfort food!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 large head cauliflower
• 2 tablespoons unsalted butter
• 2 medium garlic cloves
• 0.5 cup low-sodium chicken broth
• 0.25 cup low-fat milk
• 0.25 teaspoon black pepper
• 1 teaspoon fresh thyme
• 0.25 cup grated Parmesan cheese

Directions

Step 1

Begin by preparing your cauliflower. Remove all the leaves and the tough stem. Cut the cauliflower into large florets.

Step 2

In a large pot, bring about 1 inch of water to a boil. Place a steaming basket in the pot and add the cauliflower florets. Cover and steam for about 10-12 minutes until the cauliflower is tender and easily pierced with a fork.

Step 3

While the cauliflower is steaming, peel and mince the garlic cloves.

Step 4

In a small saucepan, melt the unsalted butter over medium heat. Add the minced garlic and sauté for about 1-2 minutes until fragrant, making sure not to burn the garlic.

Step 5

Drain the cauliflower and transfer it to a large mixing bowl or a food processor.

Step 6

Add the sautéed garlic and butter, low-sodium chicken broth, low-fat milk, and black pepper to the cauliflower.

Step 7

If using a mixing bowl, use an immersion blender to puree the cauliflower until smooth and creamy. Alternatively, if using a food processor, pulse until the mixture is smooth and creamy.

Step 8

Stir in the fresh thyme and grated Parmesan cheese until well combined.

Step 9

Taste and adjust the seasoning if necessary, keeping in mind the low sodium requirement.

Step 10

Serve the creamy mashed cauliflower hot, garnished with additional fresh thyme leaves if desired.

Nutrition Facts

Serving size	(1038.1g)

Amount per serving	% Daily Value*
Calories	544.9

Total Fat 33.8g	0%
Saturated Fat 19.8g	0%
Polyunsaturated Fat 0.3g
Cholesterol 86.8mg	0%
Sodium 1627.0mg	0%
Total Carbohydrate 48.0g	0%
Dietary Fiber 17.3g	0%
Total Sugars 19.1g
Protein 27.8g	0%

Vitamin D 25.2IU	0%
Calcium 504.6mg	0%
Iron 3.9mg	0%
Potassium 2539.0mg	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: 50.1%

Protein: 18.3%

Carbs: 31.6%