Garlic Parmesan Avocado Cauliflower Mash!


One of my favorite side dishes growing up was mashed potatoes. After switching to a healthy lifestyle, limiting my potato intake was hard. I still enjoy the occasional mashed potatoes, but not every week. Thank goodness for whoever invented the “cauliflower mash”. This taste so much like the real thing, it feels like an indulgence.

A lot of people think you need high-tech equipment like a ricer or food processor to make these, but you don’t. You can make this in your dorm room or in a camper out in the wilderness!

I wanted to share my recipe for a simple cauliflower mash that I make at least once a week. It’s a huge favorite in the house! My parents always request it when I am in town. It’s full of fiber, low calorie, low sugar, high protein, and low carb! What more could you ask for? I am making it for our Memorial Day BBQ tomorrow!


All you need:
-One Head Cauliflower
-A Steamer Bag
-Three Tbsps Parmesan Cheese
-One Avocado
-One Tbsp Garlic Onion Seasoning
-Three Tbsp Greek Yogurt


-Chop up cauliflower head and place it into the steamer bag. You may have to do this twice. My cauliflower didn’t fit, but I reused the bag for the left over cauliflower.

-Add the steamed cauliflower to a mixing bowl.


-Mash the steamed cauliflower with a fork. You can use a food processor or blender, but this is less messy.

-Add Greek yogurt and seasoning to the cauliflower and mix. The Greek yogurt makes the cauliflower mash so creamy and fluffy.


-Dice avocado and mix it into the mash.

-I like to dice it while it’s in the skin and scoop it out with a spoon. Dicing it on the counter is messy and the avocados mash and bruise.


-Add Parmesan and mix in lightly. If you are serving this on individual plates, topping each serving with Parmesan on top is delicious too!

-I stored the leftovers in the fridge and placed the avocado pit in the bowl with the mash. The pit helps the avocado stay green and fresh.


Recipe makes 8 Servings, Serving Size 3/4 Cup.

Nutrition Per Serving: 83 Calories, 4.3 g Fat, 9 g Carbs, 5 g Fiber, 1.4 g Sugar, 4.5 g Protein

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