Smoked Salmon Avocado Toast

A healthy alternative to mashed potatoes is mashed cauliflower. But before you turn up your nose… you should give it a try, and have a think about the difference in calories, carbs and nutrients that you will be consuming.

For example, in 1 cup of mashed potato there are approximately 210 calories and 33 grams of carbs. Conversely, in 1 cup of mashed cauliflower (from this recipe) there are only approximately 130 calories and only 16 grams of carbohydrates. 

Now that is a massive difference! Especially if this meal is accompanied by alcohol and desserts and other starchy vegetables and creamy sauces… your calories easily add up and can become excessive. This is a tasty and easy swap out to help manage that growing calorie count.

You don’t need to compromise on taste either. This recipe contains butter, garlic and thyme which adds a rich creamy texture and some holiday flavour to the dish.

Cauliflower is a cruciferous vegetable that is naturally high in fibre and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fibre to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.

An article published by the Centers for Disease Control and Prevention (CDC) places cauliflower 24th on a list of “powerhouse fruits and vegetables.” Just one cup of raw cauliflower will provide: 77 percent of daily vitamin C needs, 20 percent of daily vitamin K needs and 10 percent or more of daily needs for vitamin B6 and folate.

So, will you add mashed cauliflower to your holiday table this year?

Cauliflower Mash

Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Servings 4 servings


  • 1 head Cauliflower large, sliced into florets
  • 2 Garlic cloves, minced
  • 1 tbsps Butter
  • 1 tbsps Thyme
  • Sea Salt and Black Pepper to taste


  • Place cauliflower florets in a large steamer basket on the stove. Cover, bring to a boil and steam for 10 to 15 minutes, or until very soft.
  • Transfer steamed cauliflower to a food processor or blender along with the garlic, butter, thyme, salt and pepper. Process until desired texture. (If you like a chunkier mash, you can use a hand masher for this step.)
  • Divide between plates and top with extra butter if desired. Enjoy!


More Carbs
Make with half cauliflower and half mashed potatoes.
Replace butter with olive oil.
Make it Cheesy
Add nutritional yeast or parmesan cheese to the mash (about 1 tbsp per serving).
Nutrition Per 1 cup serving:
Calories - 130
Sugar - 3g
Fiber - 6g
Carbs - 16g
Fat - 6g
Protein - 6g
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