Parmesan Mashed Cauliflower

Parmesan Mashed Cauliflower
Source: Diabetes Superfoods Cookbook and Meal Planner/Diabetes Forecast. Recipe Credit: . Photo Credit: Photography by Eric Hinders; Food Styling by Caroline Tremmel; Art Direction & Styling by Haleigh Eason.

Trade out mashed potatoes for this low-carb copycat! Cauliflower easily replaces potatoes in this flavorful side dish.

Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here

This recipe featured in:

Diabetes Forecast Magazine


  • Prep time
    10 min
  • Cook time
    8 min
  • Servings
    4 Servings
  • Serving size
    1/2 cup
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1/2 cup
  • Amount per serving Calories 60

  • Total Fat 2g
    • Saturated Fat 1g
  • Cholesterol less than 5mg
  • Sodium 90mg
  • Total Carbohydrate 7g
    • Dietary Fiber 3g
    • Total Sugars 4g
  • Protein 6g
  • Potassium 240mg
  • Phosphorus 105mg

Choices/Exchanges: 1 Nonstarchy vegetable, 1/2 Fat



  • cauliflower
    1 medium head
  • plain nonfat Greek yogurt
    6 tbsp
  • freshly grated Parmesan cheese
    1/4 cup
  • garlic powder
    1/2 tsp
  • black pepper
    1/4 tsp
  • chopped green onions
    1 tbsp


  1. Wash the cauliflower and cut it into florets.

  2. Place the cauliflower florets in a microwave-safe dish and microwave for about 8 minutes, until the cauliflower is soft. Stir halfway through the cooking time.

  3. Place the cauliflower, yogurt, cheese, garlic powder, and pepper in a food processor or blender and blend until smooth,

  4. Top with the onions and serve.

  • Not recommended

    This recipe was gross. I think the Greek yogurt made it too tart. I felt sick, I couldn't swallow, just spit out!