Low-Carb Whipped Cauliflower Mash
Low-Carb Whipped Cauliflower Mash is silky and rich, with Parmesan and roasted garlic lending a deep, savory flavor that recalls classic mashed potatoes. A touch of cream cheese and butter creates a luscious, cloud-like texture, perfect alongside roasted meats or as a comforting weeknight side. Serve it when you want cozy, low-carb comfort without sacrificing taste.
- Prep10 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Low-Carb Whipped Cauliflower Mash, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 59 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 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.
- 13
- Heart Health
- 79
- Metabolic
- 29
- Digestive
- 20
- Inflammatory
- 47
- Performance
- 48
- General Wellness
- 1
Bring a pot of water to a boil.
- 2
Cook cauliflower florets in the boiling water until they are very tender, about 10 minutes; drain in a colander.
- 3
Lay several paper towels over the cauliflower and use the back of a large bowl to press down, squeezing out as much liquid as possible.
- 4
Mix Parmesan cheese, cream cheese, chicken soup base, roasted garlic, and butter in a bowl.
- 5
Add cauliflower to the cheese mixture; beat with an electric hand mixer until creamy, about 3 minutes.
- 6
Beat milk into the mixture until you reach your desired texture.
- 7
Season with salt and pepper.
- Calories 92.62 kcal Low Source 5%
- Protein 5.5 g Moderate 11%
- Carbohydrate 7.84 g 3%
- Total Fat 5.28 g Moderate 7%
- Saturated Fat 2.79 g Moderate 14%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 14.17 mg Low Source 5%
- Sodium 767.68 mg High 33%
- Dietary Fiber 3.73 g Moderate 13%
- Total Sugars 3.22 g --
- Added Sugars 0.05 g Low Source 0%
- Calcium 96.28 mg Low Source 7%
- Iron 0.52 mg Low Source 3%
- Potassium 231.9 mg Low Source 5%
- Vitamin A 14.85 mcg Low Source 2%
- 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 🥛
- Garlic 🧄
About This Recipe
Low Carb Whipped Cauliflower Mash is made with 8 ingredients and serves 4. It takes about 20 mins and is rated easy. Key ingredients include Butter, Cauliflower, Chicken Base, and Cream Cheese. Each serving provides about 92.62 kcal.
Recipe Questions
- What is Low-Carb Whipped Cauliflower Mash made of?
- The main ingredients are Butter, Cauliflower, Chicken Base, Cream Cheese, Grated Parmesan Cheese. The full list of 8 is above.
- How long does it take to make Low-Carb Whipped Cauliflower Mash?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 92.62 kcal. The full nutrition breakdown is above.
- Is Low-Carb Whipped Cauliflower Mash easy to make?
- This recipe is rated easy, with 8 ingredients and 7 steps.
- Is Low-Carb Whipped Cauliflower Mash healthy?
- Low-Carb Whipped Cauliflower Mash has an easyChef Pro health score of 48/100. Per serving, it provides 92.62 calories and 5.5 g of protein, or 11% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 767.68 mg (33% of the Daily Value) and saturated fat at 2.79 g (14% of the Daily Value). It contains Milk and Garlic, 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
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