Microwave Mashed Cauliflower with Herbed Goat Cheese
Microwave Mashed Cauliflower with Herbed Goat Cheese blends tender steamed florets with tangy, aromatic chèvre for a creamy, potato-like mash that feels light yet satisfying. The goat cheese adds a gentle herbaceous zing and silky texture, making it a great weeknight side or a fresh alternative for holiday spreads.
- Prep10 mins
- Cook5 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Microwave Mashed Cauliflower with Herbed Goat Cheese, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 94 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 21
- Heart Health
- 79
- Metabolic
- 29
- Digestive
- 20
- Inflammatory
- 50
- Performance
- 45
- General Wellness
- 1
Put the cauliflower florets in a large microwave-safe bowl with just enough water to cover the bottom.
- 2
Loosely cover the bowl with waxed paper or a paper towel. Microwave on high until tender, 4 to 5 minutes; then drain.
- 3
Transfer the drained cauliflower to a food processor with the goat cheese; blend until completely smooth. Season with black pepper.
- Calories 119.38 kcal Moderate 6%
- Protein 8.09 g Moderate 16%
- Carbohydrate 7.94 g 3%
- Total Fat 6.83 g Moderate 9%
- Saturated Fat 4.67 g High 23%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 25.24 mg Moderate 8%
- Sodium 474.4 mg High 21%
- Dietary Fiber 3.82 g Moderate 14%
- Total Sugars 4.03 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 27.63 mg Low Source 2%
- Iron 0.55 mg Low Source 3%
- Potassium 235.66 mg Low Source 5%
- Vitamin A 1.72 mcg Low Source 0%
- Vitamin C 78.0 mg Good Source 87%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
About This Recipe
Microwave Mashed Cauliflower with Herbed Goat Cheese is made with 3 ingredients and serves 4. It takes about 15 mins and is rated easy. Key ingredients include Black Pepper, Cauliflower, and Herbed Goat Cheese. Each serving provides about 119.38 kcal.
Recipe Questions
- What is Microwave Mashed Cauliflower with Herbed Goat Cheese made of?
- The main ingredients are Black Pepper, Cauliflower, Herbed Goat Cheese. The full list of 3 is above.
- How long does it take to make Microwave Mashed Cauliflower with Herbed Goat Cheese?
- About 15 mins in total: 10 mins to prepare and 5 mins to cook.
- How many calories are in one serving?
- One serving provides about 119.38 kcal. The full nutrition breakdown is above.
- Is Microwave Mashed Cauliflower with Herbed Goat Cheese easy to make?
- This recipe is rated easy, with 3 ingredients and 3 steps.
- Is Microwave Mashed Cauliflower with Herbed Goat Cheese healthy?
- Microwave Mashed Cauliflower with Herbed Goat Cheese has an easyChef Pro health score of 46/100. Per serving, it provides 119.38 calories and 8.09 g of protein, or 16% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 474.4 mg (21% of the Daily Value) and saturated fat at 4.67 g (23% of the Daily Value). It contains Milk, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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