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Whipped Cauliflower

Total Time

Prep/Total Time: 20 min.


4 servings

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.


  • 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


  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.

Nutrition 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.

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