Cauliflower is having it’s day in the trending sun as a healthy ingredient substitute in many of our favorite recipes—like this one, where we swap mashed cauliflower for mashed potatoes in this silky side dish.

Mashed Cauliflower with Parmesan |

At first glance, this dish does indeed appear to be one of lush, creamy mashed potatoes just waiting to be draped with a decadent gravy. Or wiped straight from the serving dish with the swipe of your finger.

But you, my friend, have just had the vegetable wool pulled over your eyes. Because potatoes it isn’t, and healthier it is.

Say hello to your new favorite mash, mashed cauliflower with Parmesan and chives. And guess who’s never going to miss the extra calories that typically come along for the ride with mashed potatoes? That’s right. YOU!

The Dude Diet Cookbook |

This recipe is from The Dude Diet cookbook by Serena Wolf of the blog Domesticate Me. She wrote this cookbook to supply healthy-ish/healthier recipes for even the most robust male eater —initially her beloved boyfriend who decided it was time to start watching his food intake a little more closely.

The title may mislead you that this cookbook is for “dudes” only. But no way.

With over 125 recipes that run the recipe gamut with a whole lot of healthy attitude (and some wonderfully witty writing, too) there’s plenty of deliciousness for every man, woman and child alike.

Healthier Turkey Meatloaf |

We made this cauli mash to serve alongside another recipe from The Dude Diet, Serena’s Epic Meatloaf recipe that I’m sharing here on the blog tomorrow.

But this recipe was so good, so flavorful and so easy I couldn’t not share it here, too.

Mashed Cauliflower with Parmesan |

Sure, potatoes in their own right are a great vegetable to love. It’s just all the good stuff that goes into them (cream…butter…all the fixins) that turn traditional mashed potatoes into hidden calorie bombs.

This recipe turns those facts upside down. Cauliflower subs in for the potatoes, and chicken broth takes the place of the cream or milk. Simmered together and then puréed in a blender or food processor turns the cauliflower into a silky texture worthy of any mash. Just 1/4 cup of Parmesan adds a cheesy bite so good you’ll never miss the butter.

Mashed Cauliflower with Parmesan |

While this side dish may not totally fool your dinner guests into believing these are true-blue mashers, I’m betting they’ll certainly forgive you for the trickery once they discover just how many calories they saved with each and every bite.

Still skeptical? Don’t be. Just try these babies, and then help yourself to seconds.

Mashed Cauliflower with Parmesan |

If you make this recipe, please let me know! Leave a comment below or take a photo and tag me on Instagram with #foodiecrusheats.

Mashed Cauliflower With Parmesan and Chives
Cauliflower florets cooked in chicken broth and then pureed until smooth make a healthier and delicious alternative to butter and cream loaded mashed potatoes.
Serves: serves 4-6
  • 2 small heads cauliflower, cored and leaves removed and cut into small florets
  • 2 cups chicken broth
  • ¼ cup grated Parmesan cheese
  • ¼ cup chopped fresh chives
  • Kosher salt and freshly ground black pepper
  1. In a medium saucepan, combine the cauliflower and chicken broth and bring to a boil. Reduce the heat to a simmer, cover with a lid, and cook for 15 to 20 minutes or until the cauliflower is tender, but not completely falling apart.
  2. Use a slotted spoon to transfer the cauliflower to a food processor and puree until silky smooth. Transfer to a bowl and stir in the Parmesan and chopped chives and season with kosher salt and freshly ground black pepper. Serve warm.
  3. Reprinted from The Dude Diet by Serena Wolf

Mashed Cauliflower with Parmesan |

More Cauliflower Stand-Ins

Cauliflower has become a healthier ingredient alternative to many of our favorite recipes. Here are a few that make cauliflower the star of the show.

Cauliflower Bolognese from Two Peas and Their Pod |

Cauliflower Bolognese

Cauliflower and lentils take the place of meat or sausage in this main course that even meat lovers will love.

Get the recipe | Two Peas and Their Pod

Cauliflower Tortillas from Recipe Girl |

Cauliflower Tortillas

They’re pliable to bend and fill with a small amount of filling for tacos, but they’re most certainly perfect to eat all by themselves too.

Get the recipe | Recipe Girl

How to Make Cauliflower Pizza Crust from Our Best Bites |

How to Make Cauliflower Pizza Crust

If you’re really trying to eat lighter, or you can’t have wheat and carbs for whatever reason, this is a pretty awesome trick to have up your sleeve.

Get the recipe | Our Best Bites

As always, thank you for reading and supporting companies I partner with, which allows me to create more unique content and recipes for you. All opinions are always my own.  

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