Mashed Cauliflower with Cheese and Chives

Amy Goodson, MS, RD, CSSD, LD

Craving mashed potatoes, but don’t want the guilt that accompanies it? LOAD up on fiber and start shrinking your waistline.  With only 80 calories per serving, you can make this your main dish. Add chicken, corn, and lettuce to the top for a healthy bowl! Tupperware this up and it is easy to take on the road as a vegetable side dish!


  • 1 medium head cauliflower
  • 2 Tablespoons cream cheese (regular or low fat)
  • 1/3 cup shredded Parmesan cheese
  • 1 Tablespoon chopped fresh chives, plus more for garnish


  1. Trim the stem from the cauliflower and cut it into small florets.
  2. Bring a large pot of salted water to a boil. Add the cauliflower florets and simmer just until tender, about 8 minutes.
  3. Drain the cauliflower florets and transfer them to a food processor. Add the cream cheese and Parmesan cheese to the food processor and pulse until creamy.
  4. Transfer the mixture to a bowl, stir in the chives, then season with salt and pepper to taste. Serve topped with additional chopped chives.

Recipe developed by Kelly Senyei of

Nutrition Facts (Makes 2-4 servings – Nutrition facts for 1 serving)

Calories: 80 Fat: 3.5 gm, Protein: 6 gm, Carbohydrates: 8 gm, Fiber: 6 gm

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