Low Carb Cauliflower Mashers (Gluten-free)

What a wonderful substitute for mashed potatoes.  A delicious side dish if you’re on a low carb diet, gluten-free diet, or following Weight Watchers but really tasty enough for the entire family to enjoy.  Most people will not be able to guess that it’s cauliflower instead of potatoes!  One serving has only 69 calories and 3 grams of fat. These mashers might just become a weekly favorite in your house.
Low Carb Cauliflower Mashers (Gluten-free)

Helpful Tips About this Recipe

Makes 6 servings (½ cup each)

Food Facts
Cauliflower is a member of the cabbage family.  Cauliflower is composed of bunches of tiny florets on a cluster of stalks.  The entire floret portion is edible. Mark Twain said,” Cauliflower is nothing but cabbage with a college education.“
Healthy Benefits
Cauliflower is high in fiber, vitamin C and some iron.

Prep Tips

These can be made using a potato masher too.  Add the hot cauliflower to a large bowl.  Mash well with a potato masher.  Mash in the butter, sour cream, salt and pepper, until a smooth consistency.

WW Freestyle SmartPoints
WW SmartPoints 1-Green
SKINNY FACTS: for ½ cup serving
69 calories, 3g fat, 1g sat. fat, 0mg chol, 4g protein, 9g carbs, 4g fiber, 299mg sodium, 4g sugar
FACTS: for SmartPoints
33 calories, 1g sat. fat, 1g sugar, 1g protein


Low Carb Cauliflower Mashers (Gluten-free)

Low Carb Cauliflower Mashers (Gluten-free)

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Prep Time 15 minutes
Cook Time 12 minutes
Total Time 27 minutes
Course Appetizer, Side Dish, Snack
Cuisine American
Servings 6
Calories 69 kcal


  • 1 large head (~ 6 cups) cauliflower, cut into pieces ( if the head is small, you might need two)
  • 1 (10 oz) can reduced-sodium chicken broth
  • 3 tablespoon reduced-fat butter or Smart Balance Light
  • 3 tablespoons fat-free sour cream
  • 2 tablespoons fat-free milk
  • ½ teaspoons salt
  • Fresh ground pepper, to taste


  • Add the cauliflower to a medium-size pot. Pour in chicken broth, cover, and bring to a boil.  Turn down to a simmer and cook until very tender, about 10-12 minutes.
  • Add ½ of the cooked cauliflower to a blender or food processor.  Add 1½ tablespoons each butter and sour cream.  Add 1 tablespoon milk, ¼ teaspoon salt, and pepper, to taste. Blend until smooth. You’ll need to stop the blender a few times and push down the sides and blend again. Pour the first batch into a serving bowl or container.
  • Add remaining cauliflower, 1½ tablespoons of each butter, and sour cream to the blender.  Sprinkle in ¼ teaspoon salt and pepper, to taste. Blend until very smooth, stopping to scrape down the sides to get all blended.
  • Add to a serving bowl and serve warm. This can be made a day before serving. Store covered in the refrigerator.


Serving: 0.5cupCalories: 69kcalCarbohydrates: 9gProtein: 4gFat: 3gSaturated Fat: 1gSodium: 299mgFiber: 4gSugar: 4gBlue Smart Points: 1Green Smart Points: 1Plus Points: 2
Tried this recipe?Let me know how it was!


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