Creamed Cauliflower

Healthy Living, Recipes


This easy creamed cauliflower recipe will quickly become one of your favorite Thanksgiving recipes. It’s so creamy, light and fluffy; you’ll skip the mashed potatoes.

You’ve probably noticed that cauliflower is the new “it” vegetable. Look around your produce and frozen departments at the supermarket to find riced cauliflower, both fresh and frozen, cauliflower pizza crusts, cauliflower tots and cauliflower purees like this one. What’s the hype? Cauliflower’s texture lends it to being used similarly to potatoes or rice, and when a binder like eggs or cheese is added, can resemble pizza crusts. Naturally gluten free, cauliflower is lower in calories than potatoes while containing satisfying and healthy fiber. Cauliflower is also a non-starchy vegetable so it won’t cause the glycemic, or sugar, spike that those who have diabetes have to avoid. Following a lower carb eating plan to save calories heading into the holiday season? This is a good swap that will help you eat less at your holiday meal.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital


  • 1 cup skim milk
  • 1 cup 1% milk
  • 2 cups water
  • 4 cups chopped cauliflower
  • 2 Tbsp reduced-calorie trans fat free margarine
  • 1/4 tsp salt
  • Black pepper to taste


In a medium saucepan, mix together milk and water. Add cauliflower and cook over medium heat, stirring occasionally, until liquid simmers.

Reduce heat to low and simmer for 10 minutes, or until cauliflower is tender. In a colander or strainer, strain cauliflower, reserving 1/2 cup of liquid.

In a blender, combine cauliflower, reserved liquid and margarine. Purée, stopping to stir occasionally, until fluffy. Season with salt and pepper. Serve warm.

Yield: 4 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 1 cup

Calories: 96

Sodium: 288mg

Fat: 2g

Carbohydrates: 12g

Saturated Fat: 2g

Fiber: 2g

Cholesterol: 4mg

Protein: 6g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

Baldwin Publishing, Inc. Copyright indicia (© 2007 – 2017 Baldwin Publishing, Inc.). All rights reserved.

Health eCooking® Trademark indicia (® Health eCooking is a registered trademark of Baldwin Publishing, Inc.)

No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.