Cauliflower “Mashed Potatoes”

Cauliflower “Mashed Potatoes” (Contest Prep Friendly!!) 

The majority of my diets for both myself and clients included don’t restrict non-starchy vegetables in any way.

By giving clients the ability to have unlimited vegetables they not only feel more satisfied with the volume of food their eating, but also with the variety as they have the ability to be creative with so many different vegetables and preparation methods.

One of my all time favorite veggies to use is cauliflower because it can easily be mixed into sweet and savory dishes to add more volume and creates a satisfying replacement for more starchy carbohydrate options, like potatoes!





1-2 whole heads of cauliflower (depending on quantity wanted, I like to make bulk batches as it lasts for days)

No-sugar added cashew or almond milk

Optional: Your favorite spices, I use: Molly McButter, garlic powder, salt, and black pepper!


To Make: 

1. Steam or boil cauliflower until fork tender

cauli 1


2. Add cooked cauliflower to blender with almond or cashew milk (start with 1/4-1/2 cup and add as needed)

cauli 2


3. Add spices of your choice (for 2 heads of cauliflower I use 2 tsp Molly McButter, 2 tsp garlic powder, S+P!)

cauli 3



4. Blend until desired consistency (I like mine smooth!)

cauli 4



The Finished Product!
The Finished Product!


100 g of cauliflower contains only 5 g of carbohydrates, 3 of which are from fiber, and 2 g of protein for an extremely low calorie, high volume add in! With cashew milk being only 25 calories per cup the added calories per serving are negligible. These are a great option for a replacement and are totally satisfying to replace a starchy carbohydrate!

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