Mashed Cauliflower

Vegetarian
Health score
11%
Mashed Cauliflower
55 min.
4
277kcal

Suggestions


Looking for a comforting yet healthy side dish? This Mashed Cauliflower is the perfect choice for those who want to indulge in a creamy, flavorful dish without the heaviness of mashed potatoes. Packed with a rich, buttery flavor and a creamy texture from the combination of sour cream and milk, this dish will quickly become a family favorite. What’s more, it’s a fantastic vegetarian option that doesn’t compromise on taste. The crispy, golden bread crumbs on top add a lovely crunch to balance the softness of the mashed cauliflower, making each bite a delightful experience.

Whether you're preparing for a holiday dinner or a simple weeknight meal, Mashed Cauliflower offers a lighter alternative to traditional mashed potatoes, while still delivering all the indulgence you crave. It's the kind of dish that pairs well with virtually any main course, from roasted meats to savory vegetarian entrees. Easy to make and ready in just under an hour, this dish is a go-to for anyone looking to make a satisfying, guilt-free side without sacrificing flavor.

Ingredients

  • tablespoons butter 
  • head cauliflower cut into florets
  • servings salt and ground pepper black to taste
  • cup italian-seasoned bread crumbs 
  • 0.5 cup milk 
  • 0.5 cup cup heavy whipping cream sour

Equipment

  • oven
  • pot
  • baking pan
  • immersion blender

Directions

  1. Preheat the oven to 375 degrees F (190 degrees C).
  2. Bring a large pot of water to a boil. Cook cauliflower in the boiling water until tender, about 10 minutes; drain and set aside.
  3. Melt butter in the same pot over medium heat. Stir cauliflower, milk, and sour cream into melted butter.
  4. Mash cauliflower in the pot using a hand blender until creamy.
  5. Transfer cauliflower mixture to a baking dish; evenly cover with bread crumbs and season with salt and black pepper.
  6. Baking in the preheated oven until bread crumbs are lightly browned, about 30 minutes.

Nutrition Facts

Calories277kcal
Protein12.28%
Fat44.99%
Carbs42.73%

Properties

Glycemic Index
38
Glycemic Load
1.92
Inflammation Score
-7
Nutrition Score
17.497825964637%

Flavonoids

Apigenin
0.04mg
Luteolin
0.13mg
Kaempferol
0.52mg
Quercetin
0.78mg

Nutrients percent of daily need

Calories:276.5kcal
13.83%
Fat:14.28g
21.97%
Saturated Fat:7.67g
47.97%
Carbohydrates:30.51g
10.17%
Net Carbohydrates:26.14g
9.51%
Sugar:6.92g
7.69%
Cholesterol:35.97mg
11.99%
Sodium:509.46mg
22.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.77g
17.54%
Vitamin C:70.36mg
85.28%
Vitamin K:37.26µg
35.48%
Folate:119.59µg
29.9%
Manganese:0.54mg
26.76%
Vitamin B1:0.38mg
25.56%
Vitamin B2:0.3mg
17.86%
Fiber:4.37g
17.48%
Vitamin B6:0.35mg
17.33%
Phosphorus:170.84mg
17.08%
Potassium:583.81mg
16.68%
Calcium:154.9mg
15.49%
Selenium:9.99µg
14.27%
Vitamin B5:1.37mg
13.65%
Vitamin B3:2.64mg
13.2%
Iron:2.11mg
11.73%
Magnesium:42.21mg
10.55%
Vitamin A:461.9IU
9.24%
Zinc:1.04mg
6.96%
Copper:0.14mg
6.8%
Vitamin B12:0.34µg
5.7%
Vitamin E:0.48mg
3.21%
Vitamin D:0.34µg
2.24%
Source:Allrecipes