Cheesy Cauliflower Mash

7 15 113
Ingredients Minutes Calories
Prep Cook Servings
3 min 12 min 2
Cheesy Cauliflower Mash
Health Highlights
This creamy and "cheesy" mashed cauliflower side dish is an excellent way to sneak in more veggies!


3 cup Cauliflower (florets, or use pre-riced cauliflower)
1 tbsp Nutritional yeast
1 tbsp Almond butter
1 tsp Sea Salt
1/2 tsp Black pepper
1 dash Nutmeg, ground (pinch)
1 tbsp Almond milk, unsweetened (optional)


  1. Steam the cauliflower florets in a steamer or over a pot of boiling water until soft, or use ready-made cauliflower rice.
  2. Remove cauliflower from heat and combine in a food processor with the nutritional yeast, almond butter, salt, pepper, nutmeg, and almond milk and pulse until completely mashed together, but not runny. If the mixture is too thick, add an extra tablespoon of almond milk.
  3. Transfer mixture to a bowl and finish with toppings of choice, such as sesame seeds, chopped chives, green onions or slivered almonds.


Nutritional Note:

  • Cauliflower is a cruciferous vegetable that is high in fiber and B vitamins!

Nutrition Facts

Per Portion

Calories 113
Calories from fat 47
Calories from saturated fat 5.9
Total Fat 5.3 g
Saturated Fat 0.7 g
Trans Fat 0
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 3.0 g
Cholesterol 0
Sodium 1247 mg
Potassium 652 mg
Total Carbohydrate 11.4 g
Dietary Fiber 5.2 g
Sugars 2.9 g
Protein 7.7 g

Dietary servings

Per Portion

Meat Alternative 0.3
Vegetables 2.8

Energy sources