3 Low Calorie Side Dish Recipes Starring: Cauliflower

Cauliflower is a hearty, filling vegetable that is low calorie and very tasty (if you know how to dress it up!) Just because you eat low calorie and healthy doesn’t mean you have to forgo satisfying side dishes to accompany your main entree. Read on for 3 great low calorie side dishes starring…cauliflower!

Low Calorie Roasted Cauliflower Recipe

Cauliflower takes on a new, complex and nutty flavor when roasted. If you haven’t tried it, what are you waiting for? It’s simple and┬ádelicious.


  • 2 cups of cut-up cauliflower, 1/2 pieces
  • 1 tbsp of extra virgin olive oil
  • salt, to taste


  1. Place cauliflower in a non-stick baking tray and lightly drizzle with olive oil.
  2. Sprinkle on a bit of salt, as desired.
  3. Bake at 400 degrees for 20 minutes, or until the cauliflower has browned from the roasting.
  4. Enjoy!

Notes and variations:

You can also try spices such as curry, which goes amazingly with cauliflower. Dry mustard would also work great.

To check if the cauliflower is done, poke a knife through the thickest part on the stem to see if it easily inserts.

Low Calorie Cauliflower “Mashed Potatoes” Recipe

Creamy mashed potatoes can pack in a lot of calories. Fool your taste buds and enjoy this creamy cauliflower recipe that tastes very similar in texture and taste to mashed potatoes.


  • 1 cauliflower, cut into 1/2 inch florets.
  • 1/2 cup low-fat milk
  • 1 tbsp of low calorie, low fat margarine spread
  • salt, to taste
  • pepper, to taste


  1. Boil cauliflower until it’s done cooking.
  2. Drain well and place in a large mixing bowl.
  3. Mash well with a fork or a potato masher.
  4. Add in milk and margarine.
  5. Mix thoroughly and add salt and pepper, if desired.
  6. Enjoy!

Notes and variations:

Try not to include any of the stem, as this will create a chunky texture. Just use the florets.

You could also add in a bit of Parmesan or fat-free cheddar cheese for cheesy “mashed potatoes”. Yum!

Steamed Cauliflower with Creamy Mustard Sauce

My mom used to make a variation of this recipe (much more fattening) when I was growing up. Hers included butter and mayonnaise, which is not an option for me these days. This is very quick and simple!


  • 2 cups of steamed cauliflower florets

For creamy mustard sauce:

  • 3 tbsp of fat-free Greek yogurt
  • 1 tbsp of mustard (I prefer Dijon)


  1. Combine Greek yogurt and mustard in a small bowl.
  2. Mix thoroughly with steamed cauliflower and serve.


You can also use this sauce for dipping roasted cauliflower in. Either way, it’s very flavorful!

3 Low Calorie Side Dish Recipes Starring: Cauliflower
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