Cheesy Parmesan Cauliflower Mash

If you're looking for a tasty and satisfying side dish your whole family will love, make this cheesy Parmesan cauliflower mash!

It only takes 15 to 20 minutes to make from scratch and will keep in the fridge for several days. You can serve this cauli-mash with any proteins including roast chicken, salmon, pork chops or steak — the options are endless!

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Step-by-step

1. Wash the cauliflower and cut into smaller florets. Place on a steaming rack inside a pot filled with about 2 cups (480 ml) of water. Bring to a boil and cook for about 10 to 12 minutes. When done. remove the lid and let the steam escape.

   

2. Place the hot cooked cauliflower into a blender and add the butter, grated Parmesan (or any hard cheese of choice), salt and pepper.

   

3. Process until smooth and creamy.

   

4. Serve, optionally sprinkled with more cheese and fresh herbs of choice.

5. To store, place in a container and refrigerate for up to 4 days. For longer storage, this mash can be frozen for up to 3 months.

   

Recipe

Cheesy Parmesan Cauliflower Mash

★★★★☆4.4 (16 ratings)

Cheesy cauliflower mash made with butter for extra creaminess and Parmesan for extra flavor. Make this ...

Hands on

10m

Overall

20m

Servings

5

5.7 g

Net carbs

9.9 g

Protein

18.9 g

Fat

235

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings15 servings20 servings

US + metricMetricUS

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Ingredients makes 5 servings

• 1 large cauliflower, cut into florets (900 g/ 2 lbs)
• ³/₄ stick unsalted butter (85 g/ 3 oz)
• 1 cup grated parmesan cheese or hard cheese of choice (90 g/ 3.2 oz)
• 1 tsp sea salt, or more to taste
• ¹/₂ tsp ground black pepper
• Optional: fresh herbs of choice

Instructions

1. Wash the cauliflower and cut into smaller florets. Place on a steaming rack inside a pot filled with about 2 cups (480 ml) of water. Bring to a boil and cook for about 10 to 12 minutes. When done. remove the lid and let the steam escape.

2. Place the hot cooked cauliflower into a blender and add the butter, grated Parmesan (or any hard cheese of choice), salt and pepper.

3. Process until smooth and creamy.

4. Serve, optionally sprinkled with more cheese and fresh herbs of choice.

5. To store, place in a container and refrigerate for up to 4 days. For longer storage, this mash can be frozen for up to 3 months.

Nutrition per serving, about 200 g/ 7 oz

Carbs 10%Protein 17%Fat 73% of calories

Net carbs

5.7 g

Total carbs

9.2 g

Fiber

3.5 g

Sugars

3.4 g

Protein

9.9 g

Fat

18.9 g

Saturated fat

11.7 g

Calories

235 kcal

Sodium

806 mg · 35.1% RDA

Magnesium

34 mg · 8.54% RDA

Potassium

532 mg · 26.6% EMR

Nutrition by ingredient

Per about 200 g/ 7 oz	Net carbs	Protein	Fat	kcal
Cauliflower, fresh	5 g	3.3 g	0.5 g	43
Butter, unsalted, grass-fed	0 g	0.1 g	13.7 g	122
Parmesan cheese	0.6 g	6.4 g	4.6 g	71
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0.1 g	0 g	0 g	1
Total	5.7 g	9.9 g	18.9 g	235

Serving size about 200 g/ 7 oz

• Gluten free
• Egg free
• Nut free
• Nightshade free
• Pork free
• Avocado free
• Coconut free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Vegetarian