Mashed Cauliflower

Recipe posted in: Sides

If you’re looking for a simple, nutritious and great-tasting way to eat your vegetables and stay on the path to weight loss glory, look no farther than mashed cauliflower.

In this video, the latest in our #VeggieSexy series, Nutrisystem dietitian Mandi Knowles demonstrates just how fast and easy it is to make mashed cauliflower, which pairs well with most of Nutrisystem’s entrees but goes especially well with our barbecue chicken. And the best thing about it? It’s unlimited, meaning you can have as much of the side dish as you want. Go ahead and try it. We dare you to tell us it’s not mashed potatoes!

To stay on track towards your weight loss goals, make sure to log this recipe in the NuMi app! >

Mandi Knowles: Cauliflower is a really versatile and delicious vegetable. You can make cauliflower rice. You can make cauliflower mashed potatoes, and you can even make cauliflower hummus.

Today we’re going to focus on making easy cauliflower mashed potatoes. You’re just going to cut off the stem, and then you need to remove the leafy greens so you can do that by hand, and then just cut it in half. Then you can just cut out this big stalk in the middle like an egg shape, and then just remove that easily. Cut it into chunks. No rhyme or reason here, and what we’re going to do is take it over to the stove and throw it in some boiling water for about five to eight minutes or until it turns opaque. So you’ll know it’s done when you can stick a fork in one of the pieces of cauliflower.

We’re going to turn the burner to low, drain it, come back and mash it, but first we’re going to add in about a tablespoon of butter and a little bit of reduced-fat milk just to mix it together, and then mash away. [Blender sound] And if you don’t have a hand blender, you can use whatever you use to make mashed potatoes, whether that’s a fork or a hand masher or a blender.

Here’s our cauliflower mashed potatoes, and it looks just like regular mashed potatoes. So here we’ve paired it with our chicken and barbecued baked beans, and to make that first you take it out of the box. Peel back the corner about an inch to let it steam. Microwave for one to one-and-a-half minutes. When it’s done take the cover off and you’re ready to eat.

Share your #veggiesexy Nutrisystem recipes with us on our Facebook and Twitter page. For Nutrisystem I’m Mandy Knowles.

Servings: 4 (1 serving = 1 cup)

Calories per Serving: 79

On Nutrisystem, Count As: 2 Vegetables and 1 Extra


  • 1 head of cauliflower
  • 1 Tbsp. butter
  • 1/2 cup reduced fat milk
Click to rate this recipe!
[Total: 5 Average: 3.4]