Healthy Meal Prep
Quick-Mash Cauliflower Recipe

Quick-Mash Cauliflower


Step up your dinner game and try this quick-mash cauliflower instead of mashed potatoes--it's wholesome and easy to prepare!


  • 4 cups chopped cauliflower
  • 2 tablespoons water
  • ½ (8 ounce) package cream cheese, cubed
  • 1 tablespoon butter
  • 2 green onions, chopped
  • salt and ground black pepper to taste


  1. Microwave cauliflower with water in a microwave-safe bowl until tender, 6 to 7 minutes. Do not drain.
  2. Add cream cheese and butter to the bowl and mash until smooth. Stir in green onions. Season with salt and pepper.

Add comment

Nutritional Information

Quick-Mash Cauliflower

Servings Per Recipe: 4
Calories: 150.6
% Daily Value *
protein: 9 %
carbohydrates: 2 %
exchange other carbs:
dietary fiber: 11 %
fat: 20 %
saturated fat: 40 %
cholesterol: 13 %
vitamin a iu: 11 %
niacin equivalents: 10 %
vitamin b6: 15 %
vitamin c: 80 %
folate: 16 %
calcium: 5 %
iron: 5 %
magnesium: 7 %
potassium: 10 %
sodium: 7 %
thiamin: 7 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Powered by the ESHA Research Database © 2018,
ESHA Research, Inc. All Rights Reserved