When you need a quick, easy, and macro-friendly side dish to complement your dinner, this creamy mashed cauliflower is a game-changer. It’s rich, velvety, and packed with flavor—without the heavy carbs and calories of traditional mashed potatoes. Plus, it’s ready in just 25 minutes, making it a perfect last-minute addition to any meal.
3 Reasons Why You'll Love This Recipe
- Just 4 Simple Ingredients – No complicated steps or endless ingredient lists here! This mashed cauliflower keeps it simple with just four core ingredients, making it easy to whip up any night of the week.
- A Lighter Alternative to Mashed Potatoes – Don’t get me wrong, I love a good serving of creamy mashed potatoes, but they aren’t always the best option when I’m trying to stay on track. This recipe gives you that same comforting, creamy texture—without the extra calories.
- An Easy Way to Sneak in Veggies – If you struggle to get enough vegetables in your meals, this is a great way to add an extra serving while still feeling like you’re indulging in a classic comfort food.
What Makes This Mashed Cauliflower Macro-Friendly?
Mashed cauliflower is a fantastic macro-friendly alternative to traditional mashed potatoes because it cuts down on carbs and calories while still delivering a rich, creamy texture. The combination of cauliflower, olive oil, and sour cream keeps the fat content balanced while providing a satisfying, nutrient-dense side dish. Plus, since it’s made with whole, simple ingredients, it’s easy to track and fit into your macros—whether you're cutting, maintaining, or carb cycling.
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What to Serve With Mashed Cauliflower
This dish pairs well with just about anything! Here are some of my favorite ways to serve it:
✔ With protein-packed mains – Grilled chicken, steak, or even salmon all taste amazing with a scoop of mashed cauliflower on the side.
✔ Alongside roasted veggies – If you want to go full-on veggie mode, pair it with roasted Brussels sprouts or green beans.
✔ Topped with gravy – Yes, you can still enjoy a little drizzle of gravy for that classic mashed potato feel!
Make It Your Own
Want to switch things up? Here are some easy ways to customize this recipe:
- Add Parmesan cheese – A sprinkle of grated Parmesan will add a boost of savory, cheesy flavor.
- Mix in fresh herbs – Try chives, rosemary, or parsley for an extra layer of freshness.
- Make it extra creamy – Swap sour cream for Greek yogurt for a tangy, protein-packed twist.
No matter how you serve it, this mashed cauliflower is a delicious, healthy side dish that you’ll want to make again and again.
Track It! MyFitnessPal & MacrosFirst Pre-Log
“FHM Mashed Cauliflower”
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Mashed Cauliflower (Macro-Friendly Side Dish!)
Equipment
- 1 High-speed blender
- 1 Large Pot
- 1 Cooking spoon/utencil
Ingredients
- 3 lb Cauliflower head but into florets
- 3/4 cup Low-fat sour cream
- 1/4 cup Extra virgin olive oil
- 2 large Garlic cloves, peeled
- Salt & pepper, to taste
Instructions
- In a medium pot, add about an inch of water. Place cauliflower florets in the pot, cover, and set the heat to medium-high, bringing the water to a gentle boil. Allow the florets to steam for 12-17 minutes until they are fork-tender and soft.
- Drain all the water from the pot and transfer the steamed cauliflower to a blender. Add olive oil, sour cream, garlic cloves, and salt and pepper to taste.
- Blend on high speed until the mixture becomes smooth and creamy, scraping down the sides of the blender as needed.
- Scoop the cauliflower "mashed potatoes" into a serving bowl. Enjoy!
