Mashed Cauliflower

Mashed Cauliflower
Fat 73% Carbs 18%
Percent Calories

1 scoop of mashed cauliflower contains 128 Calories. The macronutrient breakdown is 18% carbs, 73% fat, and 8% protein. This is a good source of vitamin c (63% of your Daily Value).

4 scoop
Prep Time
10 minutes
Cook Time
5 minutes



  1. Cook the cauliflower according to the package directions until it's very soft, but not waterlogged. Drain the water from the cauliflower and place the florets in the food processor.
  2. In a microwave-safe bowl or small suacepan, heat the garlic, coconut oil, coconut milk, salt, and pepper for about 1 minute.
  3. Puree the cauliflower in the bowl of a food processor, scraping down the dies. Add the coconut milk to the processor, along with 1 tablespoon chives. Process about 10 seconds. Taste and adjust seasonings. Sprinkle with remaining chives before serving.

Nutrition Facts

For 1 scoop of mashed cauliflower (148g)

Nutrient Value %DV
Calories 128
Fats 11g 15%
Saturated fats 10g 49%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 70mg 3%
Carbs 6g 2%
Net carbs 4g
Fiber 3g 10%
Sugar 3g
Protein 3g
Calcium 32mg 3%
Iron 2mg 20%
Potassium 288mg 6%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 8μg
Caffeine 0mg
Choline 50mg 9%
Copper 0.1mg 10%
Fluoride 0μg
Folate (B9) 77μg 19%
Lycopene 0μg
Magnesium 27mg 7%
Manganese 0.5mg 20%
Niacin 1mg 4%
Pantothenic acid 0.2mg 4%
Phosphorus 69mg 10%
Retinol 0μg
Riboflavin (B2) 0.1mg 6%
Selenium 1μg 2%
Theobromine 0mg
Thiamine 0.1mg 5%
Vitamin A IU 82IU
Vitamin A 5μg 1%
Vitamin B12 0μg 0%
Vitamin B6 0.2mg 13%
Vitamin C 57mg 63%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 0.1mg 0.5%
Vitamin K 17μg 14%
Zinc 0.4mg 3%
Sugar 3g
Sucrose 0g
Glucose 0g
Fructose 0g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Saturated fats 10g 49%
Monounsaturated fats 1g
Polyunsaturated fats 0.3g
Trans fats 0g
Fatty Acids
Total omega 3 0g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 0.1g
Arginine 0.2g
Aspartic acid 0.3g
Cystine 0g
Glutamic acid 0.4g
Glycine 0.1g
Histidine 0.1g
Hydroxyproline 0g
Isoleucine 0.1g
Leucine 0.2g
Lysine 0.1g
Methionine 0g
Phenylalanine 0.1g
Proline 0.1g
Serine 0.1g
Threonine 0.1g
Tryptophan 0g
Tyrosine 0.1g
Valine 0.1g

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