Unjunked Recipes: (Episode 5) Unjunked Creamy Mashed Cauliflower

If you’ve ever wondered whether cauliflower could actually replace mashed potatoes, I promise you, it can, and it’s so good you might even forget the old version.

With so many people looking to cut back on carbs or simply find lighter options that don’t leave them feeling bloated and tired, this mashed cauliflower recipe has become one of my favorite “unjunked” side dishes.

It gives you all the creamy comfort of mashed potatoes with a fraction of the heaviness, and it’s loaded with fiber, antioxidants, and vitamins that help your body thrive instead of crash.

Why Cauliflower Is the Unsung Hero of Healthy Comfort Food

Cauliflower is one of those humble veggies that doesn’t get enough credit.
It’s:

  • Low in carbs and calories (just 5g of carbs per ½ cup vs. 15g in the same serving of potatoes)

  • Packed with vitamin C, folate, and fiber to help keep you full and support your immune system

  • Naturally light and creamy when blended, making it the perfect base for comfort food without the carb overload

Plus, it’s versatile. You can mash it, roast it, rice it, or turn it into a pizza crust

Ingredients

  • 1 large head of cauliflower, chopped into florets

  • 2 tablespoons butter or olive oil

  • ¼ cup parmesan cheese (grated)

  • Salt and pepper, to taste

  • Optional: a sprinkle of parmesan cheese or nutritional yeast

Directions

  1. 1. Steam or boil the cauliflower until fork-tender (about 10 minutes).

  3. 2. Drain well and mash with potato masher or add to a food processor for an even smoother texture.

  5. 3. Add butter and cheese and stir.

  7. 4. Season with salt and pepper, then taste and adjust.

  9. 5. Optional: add 2 cloves of minced or roasted garlic, or top with fresh chives or herbs before serving.

Unjunk It Tips

  • Add Greek yogurt for a protein boost and even more creaminess.

  • For a roasted twist, bake cauliflower florets first with olive oil and garlic before blending.

  • Mix in a few spoonfuls of mashed carrots or parsnips for a hint of natural sweetness and color.

Nutrition Snapshot

A cup of traditional mashed potatoes can easily top 240 calories and 35g of carbs, while mashed cauliflower lands closer to 100 calories and 10g of carbs, and that’s before we even talk about how much lighter you’ll feel after eating it.

This swap is perfect for anyone watching their carb intake, managing blood sugar, or just wanting to enjoy a big holiday meal without the post-dinner nap.

Real Talk: Comfort Without the Crash

If you’ve ever felt that heavy, bloated feeling after a big meal, this is your sign that it doesn’t have to be that way. You can keep the cozy, the creamy, and the comforting, and still feel amazing after dinner.

Healthy food doesn’t mean boring food. It means food that actually makes you feel good after you eat it. And that’s exactly what this mashed cauliflower delivers.

Final Thoughts

Whether you’re cutting carbs, eating more veggies, or just ready to unjunk your side dishes this holiday season, give this one a try. It’s simple, affordable, and guaranteed to earn a spot next to your turkey, roast, or weeknight chicken.

And if you loved this swap, you’ll love our Unjunk Your Favorite Meals e-book, packed with easy, family-approved versions of comfort classics like mac and cheese, casseroles, and even desserts.

👉 Grab your copy here and start unjunking your plate today!

Share It!

If you try this recipe, tag @UnjunkAmerica on Instagram or use the hashtag #UnjunkYourMeals, I’d love to see your creations!

Michelle Walker

a mom, former educator, and the founder of Unjunk America - a movement dedicated to helping families ditch processed foods, decode food labels, and reconnect with real food. With a warm, no-judgment approach, Michelle empowers parents to make simple, sustainable changes in their kitchens, one meal at a time.

Learn more or join the movement at UnjunkAmerica.com.