How to Make the Perfect Microwave Cauliflower Mash
American · Easy · 9 min · 4 servings
This microwave cauliflower mash is a creamy low-carb alternative to mashed potatoes that comes together in under 10 minutes. The quick microwave method makes it incredibly easy to get a smooth and satisfying side dish without any boiling or draining.
Why this recipe works
This Microwave Cauliflower Mash recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 9 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 90 calories with 4g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 5 simple ingredients that you can find at any grocery store:
- 1 medium head cauliflower cut into florets
- 2 tablespoons butter
- 3 tablespoons cream cheese softened
- 0.5 teaspoon garlic powder
- 0.5 teaspoon salt
Step by step instructions
Step 1: Microwave the Cauliflower
Place the cauliflower florets in a microwave-safe bowl with 2 tablespoons of water, cover with plastic wrap, and microwave on high for 6 minutes until completely soft and tender.
Step 2: Drain Thoroughly
Carefully uncover the bowl and drain all the water from the cauliflower. It is very important to remove as much liquid as possible to prevent a watery mash.
Step 3: Blend and Season
Add the butter, cream cheese, garlic powder, and salt to the hot cauliflower. Use an immersion blender or food processor to blend until completely smooth and creamy, then taste and adjust seasoning.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- cream cheese → sour cream or plain Greek yogurt
- butter → olive oil or dairy-free butter for a lighter option
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Not draining the cauliflower thoroughly after cooking which results in a watery and unappetizing mash
- Under-cooking the cauliflower which makes it impossible to blend into a smooth and creamy texture
Nutrition facts
Per serving: 90 calories, 4g protein, 10g carbs, 5g fat, 4g fiber.
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