Cauliflower Mashed Potatoes – 0 Carbs on Carb Light Living™ Program!

February 8, 2012: Recipe submitted by Joann Mercer

March 8, 2012: Recipe updated to include Nutritional Information, entered by Christine Cummins, Nutrition Student, West Chester University, West Chester, PA.

Cauliflower that has been steamed, and then mashed or pureed, is a super-fantastic substitute for potatoes!  It’s also a BIG O on the Carb Light Living™ program!

Cauliflower Mashed Potatoes

Nutritional Info
Servings Per Recipe: 4
Calories: 157.4
Total Fat: 13.6 g
Cholesterol: 36.7 mg
Sodium: 198.4 mg
Total Carbs: 8.1 g
Dietary Fiber: 3.6 g
Protein: 3.4 g
Weight Watchers Points: 4


  • 1 medium to large head of cauliflower
  • 1/4 cup low fat half and half (half milk and half cream)
  • 4 tablespoons of butter
  • 1/2 teaspoon salt


  • Break the cauliflower into large sections or florets.  Steam until tender.
  • Use a hand blender, hand mixer, or food processor to puree the cauliflower.
  • Add the low fat half and half, the butter, and salt and blend.

Carb Light Living™ Tips:

1. The mashed cauliflower is wonderful as it is.  However, you can add garlic or Parmesan cheese if you like extra flavor.

2. Maike, one of our CLL subscribers, offers this wonderful suggestion- use any of the Laughing Cow cheeses in place of the half and half to lower the fat, and still retain the creaminess of the dish.  Maike accurately notes that “creativity is a must in the weight loss battle! Laughing cow cheese is my go to sub for many things, gives you the creaminess without all those fat calories! Just made cauliflower mash today for me and a friend and she loved it!”

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