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RECIPE: Cauliflower Mashed Potatoes, The Low-Calorie “Mashed Potatoes” Alternative

A ringer for mashed potatoes; but mashed cauliflower is much better for you. Photo courtesy FAGE.


Intrepid dieters and nutrition-conscious moms have long known the secret to low-calorie mashed potatoes: Substitute cauliflower! Many a vegetable-resistant child has assumed that the mash is potatoes.

Here’s a recipe that substitutes Greek yogurt for milk, for a richer flavor. It was developed by chef Rocco Dispirito for FAGE Total Yogurt.



  • Nonstick cooking spray
  • 2-1/2 cups roughly chopped cauliflower
  • Salt and freshly ground black pepper
  • 1/2 cup FAGE Total 2%
  • Optional: 2-3 tablespoons minced chive or basil


    1. Preheat the oven to 450°F. Line a baking sheet with foil and spray it with cooking spray.

    2. Spread the cauliflower out on the prepared baking sheet. Season it with salt and pepper to taste. Top the cauliflower with another sheet with foil, and roll up the edges to form a sealed package.

    3. Roast the cauliflower for 20 minutes. Remove the top foil, being careful of the steam, and continue roasting the cauliflower until it is tender, another 15 to 20 minutes.

    4. In the bowl of a food processor, combine the cauliflower with the yogurt. Purée until mixture is smooth. Season with salt and pepper to taste, and serve.


    Add fresh herbs: minced chives or basil are a slam dunk. Add them to the food processor when you purée the cauliflower.

    If you think that some family members will not enjoy the fresh herbs, hold them aside and use them to garnish the mash for others.

    Find more recipes from Rocco Dispirito, made healthier with yogurt, at


    Related Food Videos: For more food videos, check out The Nibble's Food Video Collection.

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