Healthy Cauliflower Mash

Here is a recipe for a healthy balanced side for those of you with starch cravings:

Cauliflower Mash:

  • 1 medium head cauliflower
  • 4 slices of turkey bacon (natural, nitrate free, uncured) OR (sauteed and shaved tempeh for vegans)
  • 1/3 cup 2% Greek yogurt
  • 1/3 cup chicken broth
  • 1 tbsp garlic paste (or minced garlic)
  • 1 tbsp Italian seasoning (or oregano)
  • 4 tbsp reduced fat shredded cheddar cheese (optional, 1 tbsp per serving)
  • chopped chives to taste
  • sea salt & pepper to taste
  • oil spray


  • servings: 4
  • Calories: 110
  • Protein: 13g
  • Carbs: 9g
  • Fat: 4g
  • Fiber 4g
  • Sugar: 4.5g


  1. Boil cauliflower until soft.
  2. cook turkey bacon in nonstick skillet. You can use oil spray to enhance the crispy aspect of the bacon if desired. Then pat with papertowels and cut into pieces.
  3. In a blender, add cauliflower, yogurt, chicken broth, garlic, and Italian seasoning. Blend until desired consistency.
  4. Season to taste with salt and pepper. Add chopped chives and cheddar if desired.

Recipe found at


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I am a senior at The University of North Carolina at Charlotte. I will be graduating May 2015 with a BS in Exercise Science. After graduation I will be Commissioning as a 2nd lieutenant in the United States Army.

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