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Smashed Cauliflower and Cheese

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Mashed cauliflower is a delicious, low-starch alternative to mashed potatoes.

This cruciferous vegetable is an excellent source of vitamin C, containing almost as much vitamin C as oranges! This side dish is SO GOOD and SO EASY to make with a Vitamix or Blendtec blender, the kids will request it and want to help make it! 🙂  We have even made this a dairy-free version using vegetable broth and vegan cheese.

Mmmmmm, so good any way you smash it.

Be sure to join our community for more healthy blender recipes. If you try this recipe at home, please share your thoughts with us by rating it in comments. 😉

Swimsuit by: Syrup Swimwear 

Smashed Cauliflower and Cheese

4.50 from 4 votes
Course Side Dish
Servings 5
Calories 77.8 kcal


  • 1 large head of cauliflower chopped into florets and steamed
  • 2 tablespoons milk lowfat OR milk substitute
  • 1/4 cup sour cream lowfat/light
  • 1/2 cup cheddar cheese reduced fat to lower calories
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/4 cup chopped chives optional, for garnish


  • Add ingredients to jar in order listed and secure lid.
  • Blendtec: Press the SAUCES button
  • Vitamix: Start on speed 1, turn the machine on and slowly increase to speed 7. Blend until desired consistency is reached, approx. 1 min
  • All done! Enjoy!! Now take a photo, rate it, and share your accomplishments! 🙂 Tag @BlenderBabes & #BlenderBabes


Nutrition info includes optional chives.


Serving: 1gCalories: 77.8kcalCarbohydrates: 10gProtein: 5.4gFat: 2.9gSaturated Fat: 1.6gPolyunsaturated Fat: 0.5gCholesterol: 9mgSodium: 286.2mgFiber: 4.2gSugar: 4.3g
Tried this recipe?Let us know how it was!

“Cabbage flower” – that’s the translation of the Latin terms caulis (cabbage) and floris (flower) from which cauliflower  was born.

The oldest record of cauliflower comes from the sixth century BC, and it was noted by European writers in the sixteenth century.

Cauliflower is a very good source of vitamin C and manganese, which are both powerful antioxidants helping to reduce your risk for diseases caused by oxidative stress, such as cardiovascular diseases and cancer.

Regular cauliflower consumption can also help decrease the risk of inflammation-mediated diseases such as arthritis, obesity, diabetes mellitus, inflammatory bowel disease and ulcerative colitis.

Smashed Cauliflower and Cheese Recipe by @BlenderBabes

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Tarashaun Hausner
Tarashaun Hausner is the Founder and CEO of Blender Babes, an innovative multimedia company striving to help people lead healthier, more fulfilling lives. A former roadshow representative for a leading blender company, Tarashaun founded Blender Babes in 2012 after discovering how instrumental a high-powered blender was in getting her personal health back on track. Physically and emotionally transformed from her journey back to health, Tarashaun vowed to help others find wellness. She is committed to thoroughly test and review the best blenders and healthy lifestyle products on the market to help her community make the best choices for themselves and family. Tarashaun offers several free resources to help people use their blender to get healthy including a 7 Day Superfood Smoothie Challenge. Blender Babes has also negotiated special deals and offers for products they love most.

7 thoughts on “Smashed Cauliflower and Cheese”

  1. I just made this recipe tonight, and it was delicious! This will be on my thanksgiving menu. I sprinkled a half tbsp of low fat bacon crumbles and about 7g of shredded cheese on top. So yummy! Thanks for the great recipe!

    1. Wonderful Christine! Thank you so much for sharing how you modify it with us! I love this side dish for Thanksgiving as well! 🙂

  2. 5 stars
    Made this and it was FANTASTIC! Made a bunch and it reheats very well. I made with light sour cream and low fat cheddar. Will be making over and over again. Goodbye white potatoes!

  3. 5 stars
    This recipe was absolutely delicious!!! Even with fat free sour cream & almond milk! I roasted my cauliflower instead on 400, sprinkled with sea salt. I didn’t add cheese due to the need to keep it even lower in fat. This will be a staple! Trying to rate it with 5 stars but it’s not allowing me to via mobile.

  4. Blender Babes

    So sorry Jane! It's working for me using Safari, even when I scroll over the prompts it doesn't stop the player. Can you tell me what browser you are using? On another note, this is one of my GO TO side dishes. Soooo easy, and super yummy! Hope you like it! 🙂

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