Roasted Garlic & Herb Cauliflower Mash + A Surprise Ingredient

Greenletes / Recipes / Roasted Garlic & Herb Cauliflower Mash + A Surprise Ingredient

Although I’m soon to be 32 years old, I feel like this is the first year that I’m a real adult.  I have a full-time job AND I’m contributing a dish to Thanksgiving dinner.  Granted, I usually make the vegetarian lasagna for Christmas, but this is different. I asked my aunt if I could make a vegetable side dish, and she was happy to let me contribute.  In typical Dietitian blogger fashion, I wanted to create something different and healthy to add to the Thanksgiving feast, so I came up with a roasted garlic & herb cauliflower mash with a secret ingredient….white beans.  I know what you are thinking, but hear me out! I wanted to make this cauliflower mash delectably creamy without the addition of any butter or cream.  I decided to try using white beans and 2% plain Greek yogurt to add cream, and it turned out absolutely fantastic.  I almost don’t want to tell my family how healthy it is because I don’t think they will believe me when they try it.  Add this to your Thanksgiving table, and I think your family will be fooled!

Makes 8 side servings

Roasted Garlic & Herb Cauliflower Mash


3 cloves garlic, unpeeled

1 head of cauliflower

1 pot of boiling water

1 cup of cooked white beans

1 7-oz.container of 2 % plain Greek yogurt

½  cup of fresh parsley, picked off the stems

4 stalks scallions (only the green part)

2 teaspoons of salt

1 teaspoon of black pepper

Roasted Garlic & Herb Cauliflower Mash Close-up_edited-2


  1. Preheat the oven to 350 degrees.  Place the garlic in the oven (with the peels on) for 15- 20 minutes.
  2. While the garlic is roasting, bring the pot of water to a boil.  Cut the stem off the cauliflower and chop it into large pieces.  Immerse the cauliflower in the boiling water.  Boil for 10 minutes or until tender.
  3. Once the garlic is roasted, take it out of the oven and set aside to cool.  When it’s cool to the touch, peel the garlic.
  4. Pour the cauliflower and water into a colander and strain.
  5. Once the cauliflower is cool, put it in a blender or food processor.  Add the garlic cloves, Greek yogurt, parsley, scallions, salt and pepper. Puree until smooth.
  6. Serve warm.

*Optional: add a drizzle of olive oil or pumpkin seeds (as pictured)


Nutrition Notes:

  • Cauliflower is a fall seasonal vegetable. This means it grows best in fall and can be picked at the peak of nutrient composition.
  • One cup of cauliflower contains only 27 calories and has more than ¾ the daily value of Vitamin C, which may help fight off cold-weather colds.
  • It also contains Vitamin K that the body uses for blood clotting and fiber to aid in digestion and keep you full long after a meal.


  1. Elizabeth Shaw

    Woohoo for that stealth health approach! Love the beans and yogurt you were able to sneak in here! What a brilliant idea!


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I’m Natalie Rizzo, an NYC-based Registered Dietitian.

My mission is to help everyday athletes fuel their fitness with plants.

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