Meatless Monday: Garlic Cauliflower Mash

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Looking for a comfort food that won’t leave you feeling heavy and full of regret?  Mashed cauliflower is a great substitute for mashed potatoes that’s lighter in calories, carbohydrates and full of detox promoting phytonutrients. Don’t let the white color fool you, cauliflower is packed with healthy promoting properties and is a member of the cruciferous vegetable family known for their sulfur compounds that can help with immunity, estrogen balance and liver detoxification.  When we encourage you to eat by the rainbow that includes white (besides cauliflower think garlic, onions, jicama, parsnips).

3 votes, average: 4.33 out of 53 votes, average: 4.33 out of 53 votes, average: 4.33 out of 53 votes, average: 4.33 out of 53 votes, average: 4.33 out of 5 (3 votes, average: 4.33 out of 5)
Login to rate this recipe - Not a member? Join Today


  • 1 head cauliflower
  • 1 cup unsweetened coconut milk
  • 2 cloves garlic
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon chives
  • 1 teaspoon paprika
  • 1 tbsp olive oil


  1. Preheat oven to 420 F (215 C).
  2. Wash cauliflower and cut into medium sized florets, discard stem.
  3. Chop garlic.
  4. Place cauliflower on parchment paper lined baking sheet.  Drizzle with olive oil, a pinch of sea salt and pepper.
  5. Roast for 20 minutes until slightly browned.
  6. Place roasted cauliflower, garlic, coconut milk, remainder of salt and pepper into blender or food processor and puree.
  7. Serve and garnish with chives and paprika.

Prep time: 5 minutes

Cook time: 20 minutes

Total time: 25 minutes

Servings: 4

  • Nutrition per serving:
  • Calories100
  • Fat3g
  • Saturated Fat0g
  • Cholesterol0g
  • Sodium50mg
  • Carbohydrates9g
  • Fiber3g
  • Sugars4g
  • Protein 2g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

Tags: , , , , , , ,

Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

More posts from