Creamy Cauliflower Mash Recipe

Creamy Cauliflower Mash Recipe

February 21, 2020

Mashed potatoes are a traditional side dish for many people. If you enjoy mashed potatoes but don't like to eat potatoes, you don't have to with this recipe. This Creamy Cauliflower Mash Recipe is packed with vegetables and uses chickpeas. Chickpeas are a nice bonus since they have vitamins, minerals, and fiber. Who needs potatoes when you can make this dish?

Creamy Cauliflower Mash Recipe

Recipe by: Annessa Chumbley, RD
Makes 8 (1/2 cup) servings

Prep time: 10 minutes; Total time: 25 minutes


  • 2 heads cauliflower, cut into florets (about 6-7 cups of florets)
  • 1 large clove garlic, grated
  • 1/2 teaspoon kosher salt
  • Vegetable broth – about 2 cups
  • 1 tablespoon butter spread
  • 1/2 cup shredded Parmesan cheese
  • Freshly ground black pepper


  • 1/4 cup chickpeas, drained, rinsed, and dried
  • 4 Brussels sprouts
  • 1/2 teaspoon paprika
  • 1/2 teaspoon chopped fresh rosemary


  1. In a large pot, add the cauliflower florets, grated garlic, and kosher salt. Add just enough vegetable broth or water – about 1/2 to 1 inch from the bottom of the pot. This will help steam the cauliflower. Bring that liquid to a boil, then reduce to a simmer and put on a tight-fitting lid. Simmer just until the cauliflower is fork-tender, about 15-20 minutes.
  2. Meanwhile, toss ingredients for topping on a baking sheet and spray generously with nonstick olive oil cooking spray. Roast at 450º for 15 minutes, until Brussels sprouts and chickpeas are crispy and crunchy. Remove and let rest.
    Drain cauliflower and add it to a food processor along with the butter spread, Parmesan cheese, and freshly ground black pepper. Process until smooth and creamy.
  3. Scoop mashed cauliflower into a bowl, top with roasted Brussels sprouts, chickpeas, extra sprinkles of Parmesan cheese, and added black pepper if desired. Serve hot!

Nutritional Info Per Serving

Calories 117; Carbohydrates 17 grams; Fat 3 grams; Protein 7 grams

Check out more recipes by Annessa on ObesityHelp!

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Annessa Chumbley, RD, is a bariatric dietitian and her website "Annessa Nutritionist" provides inspiring nutrition information to the bariatric community and general public. She enjoys getting the community healthy through nutrition segments on Indianapolis' FOX 59 Morning News, and 93.1 WIBC called "Power Up Your Week!", as well as a local healthy cooking show.

Find more recipes from Annessa!  
Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.