Creamy Mashed Cauliflower Dip: A Guilt-Free Indulgence

Aishwarya Aneesh

Aishwarya Aneesh
Oct 2021

2 min read

Cooking Time

15 minutes

Total Time

25 minutes

  • Olive oil- 4 tsp
  • Cauliflower florets - 8 nos
  • Non-fat Buttermilk - 1/3 cup
  • Garlic (crushed and peeled) - 4 cloves
  • Butter - 1 tsp
  • Salt
  • Move over hummus and guacamole, there’s a new dip in town! Creamy mashed cauliflower dip is the latest trend in healthy and delicious snacking. To make this flavorful and nutritious dip, you blend mashed cauliflower with Greek yogurt, garlic, lemon juice, and herbs. It’s a low-carb and low-calorie alternative to traditional dips, making it perfect for anyone looking to indulge in a guilt-free snack. You can use it not only as a great appetizer but also as a healthy topping for baked potatoes, roasted vegetables, or grilled meats.

    How To Prepare Creamy Mashed Cauliflower Dip

    1. Place the cauliflower florets and garlic in a steamer over boiling water.
    2. Now, cover it and steam until tender for 12 to 15 mins.
    3. Further, transfer the steamed cauliflower and garlic cloves to a blender.
    4. To this, add buttermilk, 2 tsp oil, butter, salt and pepper. 
    5. Blend the mixture several times until it becomes smooth and creamy.
    6. Now, transfer it to a serving bowl. Drizzle the dip with 2tsp of oil.
    7. Serve it hot and enjoy! You can even store it in the fridge to consume later.

    Health Benefits Of Creamy Mashed Cauliflower Dip

    Creamy mashed cauliflower dip is not only delicious but also provides numerous health benefits. Some health benefits of this trendy dip are:

    • Low In Calories And Carbs: Mashed cauliflower dip is a great alternative to high-calorie and high-carb dips like sour cream or ranch. One cup of mashed cauliflower contains only 25 calories and 5 grams of carbs.
    • Rich In Vitamins And Minerals: Loaded with vitamins and minerals, cauliflower contains vitamin C, vitamin K, folate, and potassium. These nutrients help to support a healthy immune system, promote bone health, and lower blood pressure.
    • High In Fiber: Mashed cauliflower dip is high in fiber, which helps to promote digestive health and keep you feeling full and satisfied.
    • May Help With Weight Loss: The low calorie and low carb content of mashed cauliflower dip make it a great choice for anyone trying to lose weight.
    • Supports A Healthy Heart: Cauliflower contains compounds that may help to lower cholesterol levels and reduce the risk of heart disease.

    Fun- Fact

    Do you know, giloy, also known as Guduchi, is a versatile herb that can be added to creamy mashed cauliflower dip. Its medicinal properties, such as boosting the immune system and reducing inflammation, make it a great addition to any healthy snack or dip.

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    Ayesha sought help from our weight loss experts to achieve her weight loss goals. Our experts designed a meal plan that included natural foods that were easy to make. It also offered outside options as well. Despite Ayesha’s frequent cheats and pauses in her plan, the experts remained committed to helping her reach her weight loss goals.

    Frequently Asked Questions

    Q: Is Mashed Cauliflower Dip Vegan?

    Ans: You can make mashed cauliflower dip vegan by using a dairy-free alternative to Greek yogurt. Such as almond yogurt, coconut yogurt, or vegan sour cream.

    Q: How Long Does Mashed Cauliflower Dip Last?

    Ans: Mashed cauliflower dip can last in the refrigerator for up to 4 days when stored in an airtight container.

    Q: What Can I Serve With Creamy Mashed Cauliflower Dip?

    Ans: You can serve creamy mashed cauliflower dip with a variety of foods, such as raw vegetables, pita bread, crackers, or tortilla chips. You can use it not only as a great dip but also as a topping for baked potatoes or grilled meats.

    Q: Can Mashed Cauliflower Dip Be Frozen?

    Ans: You can use it not only as a great dip but also as a topping for baked potatoes or grilled meats. It’s best to enjoy mashed cauliflower dip fresh or store it in the refrigerator for up to 4 days.

    Contact Us Today

    If you’re searching for the right guidance and better assistance, then your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


    This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. In addition, it is important thing to consider your health before starting a restrictive diet. However, always seek advice from a doctor/dietitian before starting if you have any concerns.

    Eat Healthy, Live Healthy, and also Enjoy a long happy life.

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