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Cauliflower and Green Onion Mash

Cauliflower and Green Onion Mash RecipePhoto: 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


Preheat oven to 500°.

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
Calories from fat: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
Carbohydrates 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

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