Cauliflower and Green Onion Mash

Cauliflower and Green Onion Mash Photo: Jan Smith


  • 1 teaspoon olive oil
  • 3 pounds fresh cauliflower, cut into florets (about 8 1/2 cups)
  • 3 garlic cloves, thinly sliced
  • 1 cup chopped green onions
  • 1 cup 1% low-fat milk
  • 2 tablespoons butter
  • 3/4 teaspoon ground black pepper
  • 1/2 teaspoon salt


  1. Preheat oven to 500°.

  2. Toss oil, cauliflower, and garlic on a jelly-roll pan. Bake at 500° for 20 minutes or until lightly browned, stirring occasionally. Place cauliflower mixture in a large bowl. Add onions and remaining ingredients to cauliflower mixture; mash with a potato masher.

    Similar to mashed potatoes, this side dish features a slightly coarser texture and yet a more delicate taste. Roasting on high heat deepens the cauliflower flavor.
  • Yield: 8 servings (serving size: about 3/4 cup)

Nutritional Information

Calories per serving: 93
Caloriesfromfat per serving: 38%
Fat per serving: 3.9g
Saturated fat per serving: 2.1g
Monounsaturated fat per serving: 1.3g
Polyunsaturated fat per serving: 0.3g
Protein per serving: 4.5g
Carbohydrate per serving: 12g
Fiber per serving: 4.8g
Cholesterol per serving: 9mg
Iron per serving: 0.8mg
Sodium per serving: 215mg
Calcium per serving: 79mg

Good to Know

Enjoy a taste similar to mashed potatoes without all the refined sugar carbohydrates. To boot, caulifower has nearly 100% of your daily vitamin C requirement.
Billy Strynkowski