Cauliflower No-Mash Potatoes
Mouthwatering Cauliflower No-Mash Potatoes
Easier than mashed potatoes but just as delicious! This creamy no-mash cauliflower recipe is not only a healthy alternative to mashed potatoes, but the garlic takes this dish from bland to mouthwatering!
Special thanks to our partner, National Kidney Foundation, for sharing this transplant friendly recipe.
Prep 1 hour
Cook 1 hour
Total 2 hours
- 1 head of garlic
- 2 tablespoons olive oil
- 1 head cauliflower
- 1 to 2 teaspoons prepared horseradish (0 to 20 milligrams sodium per teaspoon, depending on brand)
- ¼ cup Greek yogurt
- 3 tablespoons chives, finely chopped
- ¼ teaspoon black pepper
- Heat oven to 375ºF.
- Cut the top off the head of garlic so it exposes the insides of the bulb.
- Place both garlic halves in a small piece of foil.
- Drizzle the top of the exposed bulb with 1 tablespoon of olive oil, wrap rightly, and place on a sheet pan or in an ovenproof dish, and set the garlic in the oven to roast for 45 minutes.
- Meanwhile, cut the cauliflower florets off the stem (should yield about 4 cups) and set aside.
- Place a steamer basket in a medium-sized pot and fill the pot with water so that it’s just below the steamer basket. Then place the florets on top of the steam basket, bring the water to a boil, cover the pot, and lower the heat to medium-low. Steam for 10 minutes or until the cauliflower is soft. Carefully remove the cauliflower to another bowl and drain the pot.
- Using a cloth, dry the inside of the pot and set aside … we’ll return to it in a moment.
- When the garlic is tender and cool to the touch, use your fingers to remove the roasted bulbs from their husk. Or, on a cutting board, place the flat side of a knife over an individual bulb, and with the palm of your hand, smash out the roasted garlic flesh. Set aside.
- In your pot, heat the remaining tablespoon of olive oil. When hot, add the garlic and stir. Add the steamed cauliflower and horseradish. Cook for 5 more minutes, stirring, and then remove it from the heat.
- Use a potato masher or an immersion blender to transform the cauliflower from chunky to creamy.
- When it looks like mashed potatoes, add the yogurt, the black pepper and the chives.
- Stir gently until combined and serve immediately or cover and keep cool in the refrigerator, reheating quickly right before eating.
Appropriate for those with diabetes, CKD Stages 1, 2, 3 & 4, transplant.
Diets: gluten-free, halal, kosher, low-calorie, low-carb, low-phosphorus, low-protein, low-sodium, nut-free, vegetarian
- Calories 132
- Carbohydrates 13.4 g
- Dietary Fiber 4.5 g
- Protein 6.1 g
- Fat 7.5 g
- Saturated Fat 1.2 g
- Sodium 80.3 mg
- Potassium 688.3 mg
- Calcium 78.1 mg
- Phosphorus 124.6 mg