Mediterranean Diet Creamy Mashed Cauliflower

Indulge in the velvety, guilt-free delight of Mediterranean Diet Creamy Mashed Cauliflower—a wholesome, lower-carb alternative to traditional mashed potatoes that's bursting with flavor and nutrition. Made with tender cauliflower florets, tangy Greek yogurt, and a hint of zesty lemon juice, this recipe achieves a luxuriously creamy texture without the need for butter or cream. Infused with aromatic sautéed garlic and finished with a drizzle of heart-healthy olive oil, this dish perfectly embodies the essence of the Mediterranean diet. Ready in just 35 minutes, it’s a simple yet elegant side perfect for weeknight dinners or holiday spreads. Garnish with a sprinkle of fresh parsley for a vibrant pop of color and citrusy freshness that ties the flavors together beautifully.

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 Olive oil
• 2 cloves Garlic
• 0.5 cup Greek yogurt
• 2 tablespoons Lemon juice
• 2 tablespoons Fresh parsley
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Start by preparing the cauliflower: remove the leaves and the core, then cut it into florets.

Step 2

Bring a large pot of salted water to a boil. Add the cauliflower florets and boil for about 10-15 minutes, or until the cauliflower is very tender when pierced with a fork.

Step 3

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

Step 4

Once cauliflower is tender, drain it thoroughly and place it back into the pot, allowing any excess steam to escape.

Step 5

In a small pan, heat olive oil over medium heat. Add minced garlic and sauté until fragrant but not browned, about 1-2 minutes.

Step 6

Transfer the drained cauliflower into a food processor. Add the sautéed garlic and olive oil, Greek yogurt, lemon juice, salt, and pepper.

Step 7

Blend the mixture until smooth and creamy. If needed, you can add a small splash of almond milk or additional olive oil to reach the desired consistency.

Step 8

Taste the mash and adjust seasoning if necessary.

Step 9

Serve immediately, garnished with freshly chopped parsley.

Nutrition Facts

Serving size	(995.2g)

Amount per serving	% Daily Value*
Calories	559.7

Total Fat 31.1g	0%
Saturated Fat 5.8g	0%
Polyunsaturated Fat 2.9g
Cholesterol 4mg	0%
Sodium 2442.7mg	0%
Total Carbohydrate 50.7g	0%
Dietary Fiber 17.4g	0%
Total Sugars 19.9g
Protein 24.7g	0%

Vitamin D 0IU	0%
Calcium 298.1mg	0%
Iron 4.4mg	0%
Potassium 2725.6mg	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: 48.1%

Protein: 17.0%

Carbs: 34.9%