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67
Sides & Snacks· American
Cauliflower Cheese Mash
Buttery cauliflower blended with cheddar and cream — a low-carb stand-in for mashed potatoes.
KetoLow-CarbVegetarianGluten-Free
🧺 You have 0/6 tracked ingredients — missing Cauliflower, Butter, Cheddar Cheese, Heavy Cream +2.
4Serves
10mPrep
15mCook
25mTotal
EasyLevel
•Go easy on butter~1.5× a typical amount · high in saturated fat
Ingredients
Make
4
servings- ·1 large head cauliflower, cut into florets~840 g↗ Cauliflower
- ·3 tbsp butter~43 g↗ Butter
- ·1/2 cup shredded cheddar cheese~56 g↗ Cheddar Cheese
- ·1/4 cup heavy cream~60 gHeavy Cream
- ·2 cloves garlic~6 g↗ Garlic
- ·Salt and pepper to taste~2 gSalt
Steps
- 1Steam or boil the cauliflower florets until very tender, about 12 minutes.
- 2Drain very well, then add to a food processor with the butter, cream and garlic.
- 3Blend until smooth, then pulse in the cheddar.
- 4Season with salt and pepper and serve hot.
Tips
- 💡Drain the cauliflower thoroughly so the mash isn't watery.
Nutrition · 1 serving (~252 g)
🔥 Calories238
🥩 Protein8.0g16% DV
🍞 Carbs11g4% DV
🥑 Fat19g25% DV
🌿 Fiber4.2g15% DV
Sugar 4.4 gSodium 428 mg
Vitamins
Vitamin C139mg155%
Folate154mcg38%
Vitamin B60.50mg29%
Vitamin A169mcg19%
Vitamin K20mcg16%
Riboflavin0.20mg15%
Thiamin0.14mg12%
Vitamin B120.18mcg8%
Niacin1.2mg7%
Vitamin E0.71mg5%
Vitamin D0.29mcg1%
Minerals
Potassium1027mg22%
Phosphorus231mg19%
Selenium9.4mcg17%
Calcium181mg14%
Manganese0.24mg10%
Zinc1.1mg10%
Magnesium39mg9%
Copper0.08mg9%
Iron1.0mg6%
Estimated per serving — for guidance, not a measured label.
What drives the score
67
67/100
Grade B
Nutrient density32/35
Protein quality8/15
Fiber5/10
Healthy fats4/10
Bioactives10/15
Glycemic impact10/10
− 4 anti-nutrient penalty
Bioactives
sulforaphaneflavanols
⚠ Very high saturated fat
⚠ Moderate sodium
What's in it — ingredient scores
This recipe scores 67 / B — the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.
