clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon print print icon squares squares icon

Healthy Creamed Cauliflower

  • Author: Katie Kimball
  • Prep Time: 10 mins
  • Cook Time: 10 mins
  • Total Time: 20 mins
  • Yield: 4-8 servings
  • Category: side dish


This low-carb substitute for mashed potatoes is kid-friendly, healthy, and so easy. It’s not going to fool anyone – it’s not mashed potatoes – but it’s a great way to cook a healthy vegetable LIKE mashed potatoes so you can remember how to do it!


  • 1 head cauliflower
  • 3 Tbs. butter
  • 1/4 c. cottage cheese
  • 1/4 c. sour cream (optional)
  • salt (Use the code kitchenstewardship for 15% off of your first purchase) and pepper to taste (usually at least 1/2 tsp. salt and 1/8 tsp. pepper)
  • 1/81/4 tsp. garlic powder (optional)
  • 1/41/2 c. whole milk
  • shredded cheese (optional)


  1. Boil water with a steamer basket overtop. Wash cauliflower and remove large leaves. Chop into big chunks, stem included, and steam until soft with the lid on (usually about 10 minutes).
  2. If you don’t have a steamer basket, just boil a half inch to an inch of water and put the cauliflower right in. The bottom pieces may boil, but the rest will steam anyway as long as the pot is covered.
  3. Drain the cauliflower and return it to the pot.
  4. Add the butter, cottage cheese, sour cream, salt, pepper and garlic powder. Once the butter is nearly melted, blend thoroughly with an immersion blender right in the pot (aka hand blender or stick blender). Add milk a bit at a time until you are satisfied with the texture, and/or feel free to double the cottage cheese or sour cream as well.
  5. If you have veggie-phobic eaters (or just love cheese), add some shredded cheese (cheddar is my favorite) when the cauliflower is very hot and allow it to melt into the dish.
  6. Serve warm, no gravy necessary.
  7. Can also be eaten cold.


• Add up to 1/3 broccoli in place of the cauliflower. It will be green, but it still tastes great!

• You can also add a few big handfuls of spinach, kale or other leafy green to the cauliflower for the last two minutes of steaming. You’ll get St. Patrick’s Day inspired creamed cauliflower, but the greens don’t impact the taste very much.

• Feel free to omit the cottage cheese and sour cream if you’d rather not use it; just mix up the cauliflower however you would normally make mashed potatoes.

• Experiment with herbs: parsley, marjoram, chives, and thyme are good places to start.