Healthy Holiday Recipe: Mashed Cauliflower

Denise Austin by Denise Austin | November 23, 2015 | Nutrition

Hi Everyone! What a wonderful time of the year, filled with family, friends and…YUMMY FOOD!  The holidays can be a difficult time to stay on track with a healthy diet, but there are little things you can do to still stay on course.  I LOVE healthy food swaps!  They are a great way to replace the “traditional” dishes with healthier alternatives without taking away from the TASTE!  I want to share one of my favorite side dish swaps: Mashed Cauliflower! It’s so easy to make and delicious too! I have lots more recipes like this in my LifeFit 360 Plan, so start your 7-day free trial now and check out all the great offerings!

Let’s get fitter, together – inside and out,


Mashed Cauliflower – 20 Minutes Total Cooking Time

Servings: 4

What you’ll need:

  • 1 medium sized cauliflower head
  • 1⁄2 tablespoon of olive oil
  • 11⁄2 tablespoons of unsalted butter
  • 3/4 teaspoon of salt
  • sprinkle of black pepper
  • 3/4 teaspoon of crushed garlic
  • 1⁄4 cup of Parmesan cheese (grated) [optional]
  • fresh chives, herbs, or green onions [optional]

mashed cauliflower - denise austin


  1. Cut cauliflower into small pieces.
  2. Grab a microwave-safe bowl and place a splash of water in it
  3. Add cauliflower pieces
  4. Microwave for 8 minutes or until soft (microwave times will vary)
  5. Remove plate and smash and stir
  6. Add in the other ingredients
  7. Mix
  8. Add garnish of fresh chives, herbs, or green onions [optional]
  9. Serve and enjoy!

mashed cauliflower - denise austin

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