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Cauliflower Mash

Cauliflower Mash Recipe

Created by Cabrillo HS, Long Beach, CA | Jaki Falch, 2014-2016 | Edited by Delphine Remy

Yields: 5-6 servings | Total time: 25 minutes

Hey, why not trade the traditional mashed potatoes for this cauliflower mash? It’s so good for you, it’s low-carb, plus it’s quicker to make!


  • 1 onion
  • 1 head of cauliflower
  • 1 clove of garlic
  • 1/2 cup almond milk
  • 2 tablespoons butter
  • 1/2 cup chicken broth
  • 1 tablespoon parsley, minced
  • Salt and pepper to taste


  • Boil the cauliflower for approximately 15 minutes until tender
  • Drain the water and move the cauliflower to a food processor.
  • Add the milk, chicken broth, butter, garlic, salt, and pepper to the processor.
  • Pulse until smooth and creamy texture.
  • Decorate with chopped parsley and ENJOY!

Did you know that cauliflower, like broccoli, contains glucosinolates that help to prevent cancer?
Almond milk is a great option! It helps strengthen your bones, it doesn’t raise blood sugar and is low in calories. Wowww!
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