Cauliflower Mash that tastes just as indulgent as potatoes

Cauliflower Mash

Happy Friday! We are less than a week away from Thanksgiving now, so I have another recipe for you to try! As part of my healthy Thanksgiving series, I’m sharing my recipe for Cauliflower Mash. This is a MUCH lighter version of its counterpart, mashed potatoes, and I’m about to tell you why!

Right off the bat, cauliflower has a lot less carbohydrates than potatoes do. In a half cup serving of each, you are looking at a difference of 2.7 g carbs for cauliflower to 35 g carbs in potatoes! We also substitute nonfat Greek yogurt for the heavy cream or sour cream that mashed potatoes typically calls for. But you don’t mess with the butter! Butter gives the dish a nice mouthfeel and heartiness, I just add a lot less of it.


Side note: If you are looking for a dairy-free recipe, I suggest using Earth Balance spread  and Coconut Milk Greek Style Yogurt. If lactose is more your issue, I find that I can use traditional Greek yogurt just fine and it doesn’t bother my stomach! But I definitely stick to the Earth balance butter.


And as I’ve mentioned before, cauliflower is extremely versatile. It doesn’t have a flavor so it easily takes on the flavor of the garlic and thyme in this recipe. If you want to use more fresh ingredients, try using roasted garlic and fresh thyme instead of dry. I’m just being easy and practical over here!


Want to see this recipe on another dish? Check it out on my Instagram page when I used it to make Mini Meatloves!


Cauliflower Mash

Cauliflower Mash that tastes just as indulgent as potatoes

A great low-carb substitute for mashed potatoes. Plus it’s made a lot lighter without cream!

  • Author: Samantha Elaine
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings
  • Category: Side Dish


  • 16 ounces cauliflower florets
  • 2 tbsp butter *
  • 3 tbsp nonfat Greek yogurt *
  • 1/2 tsp thyme
  • 1/2 tsp garlic powder
  • Salt and pepper


  1. Steam the cauliflower until soft, about 5-10 minutes, depending on method. While still hot, add cauliflower to a food processor or blender.
  2. Add in butter, yogurt, thyme, garlic powder, salt, and pepper. Pulse until smooth.


*To make this dish dairy-free, use vegan butter and yogurt.

I hope you enjoyed this one as much as I do! Comments, questions, concerns? Leave them in the comments below or contact directly at

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