Creamy Low-Carb Kale Cauliflower Mash Recipe

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Layla Wells Modified: March 23, 2022
Creamy Low-Carb Kale Cauliflower Mash Recipe

How To Make Creamy Low-Carb Kale Cauliflower Mash

In place of potatoes, indulge in this delightful low-carb cauliflower mash mixed together with kale, garlic, fat-free milk, and scallions.

Preparation: 5 minutes
Cooking: 25 minutes
Total: 30 minutes



  • 6cupscauliflower head,(1 large cauliflower) cut up into florets
  • 4tspunsalted butter,divided
  • 3cupskale,chopped
  • 4clovesgarlic,crushed
  • 2scallions,chopped
  • cupfat-free milk
  • ¼kosher salt and pepper
  • ¼salt,plus more to taste


  1. Put the cauliflower in a medium pot and cover with cold water by at least 1-inch. Add salt, and bring to a boil.

  2. Cook covered for 6 to 8 minutes until fork-tender. Drain in a colander (reserve some liquid if needed).

  3. In the same pot, melt 1 teaspoon of butter on medium-high heat, and add the garlic and scallions. Cook for 30 seconds.

  4. Add the kale and ¼ teaspoon of salt. Cover and cook for 6 to 7 minutes until wilted.

  5. In a blender, puree the cauliflower with milk.

  6. Transfer to the pot with the greens and add 2 teaspoons of butter, ¼ teaspoon of salt and pepper. Keep warm.

  7. To serve, transfer to a bowl and top with the remaining teaspoon of butter.


  • Calories: 95.44kcal
  • Fat: 4.48g
  • Saturated Fat: 2.68g
  • Trans Fat: 0.16g
  • Monounsaturated Fat: 1.07g
  • Polyunsaturated Fat: 0.25g
  • Carbohydrates: 11.91g
  • Fiber: 4.02g
  • Sugar: 4.72g
  • Protein: 4.73g
  • Cholesterol: 10.58mg
  • Sodium: 501.33mg
  • Calcium: 108.26mg
  • Potassium: 619.66mg
  • Iron: 1.05mg
  • Vitamin A: 125.60µg
  • Vitamin C: 100.16mg
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