This Sour Cream and Spring Onion Cauliflower Mash is a delicious lower carb alternative to traditional mashed potatoes, with a creamy texture and plenty of flavour from the spring onions and tangy sour cream. It is the kind of side dish that surprises people because it tastes so good that you can easily forget it is made primarily from cauliflower.
It is perfect served alongside your favourite mains, but it also works brilliantly as a topping for shepherd's pie or cottage pie, creating a lighter twist on a traditional comfort food favourite.
Calories in Soured Cream Spring Onion Cauliflower Mash
This recipe serves 4 and is 93 calories per serving.
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See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Cauliflower: Cauliflower forms the base of this mash and creates a surprisingly creamy texture once blended. It is a great lower carb alternative to mashed potatoes and absorbs the flavours of the other ingredients beautifully.
- Garlic: A clove of garlic adds a subtle savoury flavour that works perfectly with the cauliflower and spring onions without overpowering the dish.
- Reduced Fat Soured Cream: Adds creaminess and a slight tang that gives the mash plenty of flavour. If preferred, you can use Greek yogurt with a squeeze of lemon juice for a lighter alternative.
- Chicken or Vegetable Broth: Cooking the cauliflower in broth rather than water adds much more flavour to the finished mash. Vegetable broth is a great option if you want to keep the dish vegetarian.
- Salt and Black Pepper: Simple seasoning helps bring out the flavour of the cauliflower and balances the tanginess of the soured cream.
- Spring Onions: Spring onions add freshness and a mild onion flavour that complements the creamy mash perfectly. Stir them through at the end for the best flavour and texture.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
There are plenty of ways to adapt this Sour Cream and Spring Onion Cauliflower Mash depending on what you have on hand, whether you want to change the flavours or make it even creamier.
Soured Cream Alternatives: Reduced fat soured cream works perfectly, but you can use full-fat soured cream, Greek yogurt with a little some lemon juice also works well.
Onion swap: Spring onions add a mild onion flavour, but finely chopped chives or sautéed shallots can be used instead or even some cooked leftover cabbage or kale.
Add Cheese: Stir through some grated cheddar, parmesan, Gruyère or cream cheese for an even richer and more indulgent mash.
Garlic: If you love garlic, feel free to add an extra clove or two. Roasted garlic is also delicious and gives the mash a sweeter flavour.
Fresh Herbs: Chopped parsley, chives, thyme or dill can be stirred through before serving for extra freshness and flavour.
Make It Extra Creamy: Add a little cream cheese, butter or extra soured cream for a smoother, creamier texture.
Broth Options: Chicken broth adds great flavour, but vegetable broth works just as well and keeps the dish vegetarian.
Extra Flavour: A little Dijon mustard, paprika, onion powder or blackened seasoning can be added to give the mash a different flavour profile.
Serving Suggestions
This Sour Cream and Spring Onion Cauliflower Mash makes a delicious lower carb alternative to mashed potatoes and pairs well with all kinds of meals. It is especially good alongside grilled chicken, roast chicken, pork chops, steak, meatloaf or sausages.
It also works beautifully with fish dishes such as salmon, cod or haddock, where the creamy texture complements the lighter protein perfectly.
For comfort food favourites, use it as a topping for shepherd's pie, cottage pie or fish pie ( I recommend adding a couple of eggs to make if firm up more as it cooks). It is also delicious served alongside meatballs, stews and casseroles, soaking up all the flavours from the sauce or gravy.
For a vegetarian meal, serve it with roasted vegetables, lentil or bean based casseroles, vegetarian sausages with gravy or a fried egg on top.
Storing, Freezing and Reheating
Storing: Allow the cauliflower mash to cool completely, then transfer to an airtight container and refrigerate for up to 3 days.
Freezing: Cauliflower mash can be frozen, but I find the texture is not quite as good once thawed. The cauliflower can release extra moisture, making the mash a little thinner than when freshly made. If you do freeze it, store in airtight containers for up to 3 months and defrost overnight in the refrigerator before reheating.
Reheating: Reheat in a saucepan over a low heat or in the microwave until piping hot throughout. If the mash seems a little loose after storing, simply stir and allow any excess moisture to evaporate as it reheats.
More Side Dishes
Looking for some more side dish ideas? Check out these:
See more Side Recipes →
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Recipe Card
Sour Cream and Spring Onion Cauliflower Mash
Serve this lower carb sour cream and spring onion cauliflower mash with your favourite main course. It is packed full of flavour and delicious
Ingredients
- 1 head of cauliflower
- 1 clove of garlic
- 6 tablespoons of reduced fat soured cream
- 4 cups (960ml) of chicken broth or vegetable broth
- salt and black pepper
- 2 spring onions, finely sliced
Instructions
- Break the cauliflower into small florets and place in a large saucepan or deep frying pan along with the garlic clove. Pour over the stock.
- Bring to a boil, then reduce the heat and simmer until the cauliflower is fork tender.
- Drain off any excess liquid, then return the cauliflower and garlic to the pan and place back over a low heat for about 30 seconds, stirring gently to allow any remaining moisture to evaporate.
- Transfer the cauliflower and garlic to a food processor and blend until smooth and creamy, resembling mashed potatoes. Alternatively, you can use a stick blender.
- Transfer to a bowl and stir through the soured cream and spring onions. Season to taste with salt and black pepper.
- Serve and enjoy!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly - use gluten free stock
- Vegetarian/Vegan Friendly
- ❄️ Freezer Friendly - see storing, freezing and reheating
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Nutrition Information
Yield
4Serving Size
1 SERVINGAmount Per Serving Calories 92Total Fat 2gSaturated Fat 5gUnsaturated Fat 3gCholesterol 24mgSodium 791mgCarbohydrates 14gFiber 4gSugar 6gProtein 7g
Nutritional information and valuesetc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Maria Kennedy says
Hello Siobhan
First, thank you, thank you. I am an avid user of your recipies and love all of them. Again, thank you.
Quick question, in your Sour Cream and Spring Onion Cauliflower Mash - you reference Greek yogurt in the preamble, but in the recipe itself you mention quark - which is better to use. Let me know
Maria Kennedy
Killiney
Co Dublin
Ireland
Siobhan (Slimming Eats) says
Hi Marian - I've made it with both, Greek yoghurt and Quark, either are fine. Enjoy!!