Garlic-Parmesan Mashed Cauliflower Recipe

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Here's a skinny alternative to mashed potatoes. With the addition of sour cream and Parmesan cheese this dish is delicious.—Amy Green, Carrollton, Texas
TOTAL TIME: Prep: 30 min. Bake: 25 min.
MAKES:4 servings
Diabetic Exchange Test Kitchen Approved
TOTAL TIME: Prep: 30 min. Bake: 25 min.
MAKES: 4 servings


  • 1 medium head cauliflower, broken into florets
  • 2 garlic cloves, peeled
  • 1/4 cup 2% milk
  • 1/4 cup sour cream
  • 1/4 cup grated Parmesan cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Nutritional Facts

3/4 cup equals 98 calories, 4 g fat (3 g saturated fat), 16 mg cholesterol, 280 mg sodium, 10 g carbohydrate, 4 g fiber, 6 g protein. Diabetic Exchanges: 1 vegetable, 1 fat.


  1. Place 1 in. of water in a large saucepan; add cauliflower and garlic. Bring to a boil. Reduce heat; cover and simmer for 10-12 minutes or until crisp-tender. Drain and cool slightly. Transfer to a blender; add the remaining ingredients. Cover and process until smooth.
  2. Spoon into a 1-qt. baking dish coated with cooking spray. Bake, uncovered, at 350° for 25-30 minutes or until heated through and top is lightly browned. Yield: 4 servings.
Originally published as Garlic-Parmesan Mashed Cauliflower in Taste of Home Christmas Annual Annual 2011, p84

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Reviewed Feb. 18, 2016

"Very delicious and healthy! Loved that it didn't add in a lot of extra fat. Thanks Amy!"

Reviewed Jul. 29, 2013

"it sounded interesting but -wow!!- i was not prepared for how good this was. we've always liked cauliflower but this could probably win over some of the haters too."

Reviewed Mar. 19, 2013

"Great alternative to mashed potatoes. Easy to make and very tasty. I substituted plain greek yogurt for the sour cream and felt it gave a nice flavor. I also doubled the garlic based on comments in other recipes."

Reviewed Nov. 12, 2012

"one word...Yumm!"

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