Mock Mashed Potatoes Recipe Photo - Diabetic Gourmet Magazine Recipes

We’ve taken an all-American favorite comfort food – mashed potatoes – and replaced the potatoes with cauliflower. For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein. This version has only 10g of carbs and 87 calories.

Recipe Yield: Makes 4 servings.


  • 1 medium cauliflower
  • 4 green onions, sliced, including half green stems
  • 2-4 cloves garlic
  • 1/4-1/2 cup unsweetened plain almond milk
  • 4 tsp. extra virgin live oil, divided
  • Salt and freshly ground black pepper to taste
  • 1 Tbsp. chopped chives


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  1. Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
  2. Place cooked cauliflower, onions and garlic in blender or food processer.
  3. Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
  4. For creamier consistency add more milk in 1 tablespoon increments.
  5. Season to taste with salt and pepper.
  6. Transfer to serving bowl.
  7. Drizzle with remaining oil and garnish with chives. Serve.

Nutritional Information Per Serving:

Calories: 87
Fat: 5 grams
Saturated Fat: less than 1 grams
Fiber: 4 grams
Sodium: 61 milligrams
Protein: 3 grams
Carbohydrates: 10 grams