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Fully-Loaded Hi-Protein Cauliflower Mash

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Who says carbs have all the fun? You can still enjoy low-carb meals that are FULL on flavor and macronutrients. Here’s a low-carb spin on a “fully loaded baked potato.” And it’s easy to customize to fit a carnivorous or vegetarian diet. Guarantee you won’t be able to eat just one serving!

Ingredients for up to 4 servings:

  • 1 medium head cauliflower
  • 4 slices of turkey bacon (natural, nitrate free, uncured) OR (sauteed and shaved tempeh for vegans)
  • 1/3 cup 2% Greek yogurt
  • 1/3 cup chicken broth
  • 1 tbsp garlic paste (or minced garlic)
  • 1 tbsp Italian seasoning (or oregano)
  • 4 tbsp reduced fat shredded cheddar cheese (optional, 1 tbsp per serving)
  • chopped chives to taste
  • sea salt & pepper to taste
  • coconut oil spray


  • High powered blender or food processor. I used the Vitamix 750.



  1. Chop stem and leaves from cauliflower head and add the remaining florets to boiling water. Boil cauliflower until it is soft.
  2. Cook turkey bacon in a nonstick skillet. Lightly spray with coconut oil so they become crispier when cooking.  Allow them to cool on a paper towel and then chop into pieces.
  3. In a high-powered blender, add cauliflower, Greek yogurt, chicken broth, garlic and Italian seasoning. Pulse blend until smooth.
  4. Season to taste with sea salt & pepper. Add chopped chives and cheddar if desired.


Approximate macros for 1 of 4 equally-divided servings:

107 calories, 13g protein, 9g carbs, 4g fat, 4g fiber, 4.3g sugar




low carb loaded cauliflower mash

low carb loaded cauliflower mash low carb loaded cauliflower mash


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