Cauliflower Mash

Cauliflower Mash


  • 2 medium sized Cauliflowers (stems and leaves removed and roughly cut into smaller florets)
  • 1 Russet Potato (roughly chopped, not peeled)
  • Minced garlic (from about 4 cloves)
  • ½ cup Greek Yogurt (I like 0% Fage)
  • Salt and pepper to taste
  • 1 cup frozen spinach (thawed and then well drained….ie squeeze many times with paper towels); Optional
  • 1 small can of artichoke hearts, roughly chopped; Optional


Place chopped cauliflower and potatoes into a large stock pot and cover with just enough water.  Bring to a boil and then let simmer until potatoes and cauliflower at easily pierced with a fork; probably around 10, maybe 15 minutes.

Once cooked drain the water out and add your garlic (and spinach and artichokes if you choose) to the pot.  Puree with an emersion blender (or food processor if you don’t have an emersion blender…and if you have neither then I guess you’ll have to hand mash your little heart out).  Puree enough so it’s a smooth consistency but not so much that it resembles baby food…keep it a little chunky.  Now add your greek yogurt, salt and pepper to taste and give it a good mix!

Note: I’ve also seen a can of white beans added to this recipe (pureed with the cauliflower, potatos etc) and it sounds good…but haven’t tried it

If you assume this makes 6 servings, Myfitnesspal says it has 88 calories; 18 grams of carbs; 0 grams of fat and 7 grams of protein (this calc includes the spinach and artichokes


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