Whipped Cauliflower Recipe
Whipped Cauliflower Recipe photo by Taste of Home
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Whipped Cauliflower Recipe

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Need a low-carb substitute for mashed potatoes? This five-ingredient dish from our Test Kitchen has a mild cauliflower flavor with a smooth creamy texture.
TOTAL TIME: Prep/Total Time: 20 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 20 min.
MAKES: 4 servings


  • 1 medium head cauliflower, cut into florets
  • 1/4 cup fat-free milk
  • 2 tablespoons canola oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon white pepper

Nutritional Facts

1/2 cup: 105 calories, 7g fat (1g saturated fat), 1mg cholesterol, 199mg sodium, 8g carbohydrate (4g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.


  1. Place cauliflower in a steamer basket; place in a saucepan over 1 in. of water. Bring to a boil; cover and steam for 8-10 minutes or until tender. Cool slightly.
  2. Place the milk and oil in a blender. Add the cauliflower, salt and pepper; cover and process until blended. Transfer to a serving bowl. Yield: 4 servings.
Originally published as Whipped Cauliflower in Light & Tasty June/July 2005, p13

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mom2bendan User ID: 5338649 242525
Reviewed Jan. 25, 2016

"I added a small amount of low-fat cheddar cheese in the blender and it was delicious!!"

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