Parmesan Mashed Cauliflower

Parmesan Mashed Cauliflower
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Diabetes Superfoods Cookbook and Meal Planner. 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.


  • 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 0.9g
  • Cholesterol 2mg
  • 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.

  • Recommended

    I substituted the yogurt (didn't have any) for 1/4 cup sour cream. Whole family loved it!

  • 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!