Cauliflower is becoming a very popular vegetable! The food industry has been using cauliflower to make lower-carb alternatives for rice, pizza crust, and pasta. As Registered Dietitians we also see the advantage in tweaking traditionally carb-heavy foods into something lighter. So, we jumped on the bandwagon with a cauliflower mash! But we’ve gone the extra mile and added flavor, and extra nutrients. This arugula, beet and cauliflower mash is a low carbohydrate, creamy, nutrient-dense side dish for any night of the week!

Making a cauliflower mash is easier than making mashed potatoes because there is far less prep work! And you don’t loose the creaminess factor either by leaving out the potatoes. If you use a food processor, you can get a very smooth mouth feel. You’ll forget that you’re eating cauliflower!

This dish is diabetes-friendly, and also a good source of fiber and low in sodium! Even though cauliflower is white, it still has vitamins and minerals to offer! Just one cup of cauliflower provides over 70% of your daily vitamin C requirements! So, this could be a great vegetable to increase going in to cold and flue season. Cauliflower also provides vitamin B6, folate, and has a high antioxidant content!

Are you hungry for more cauliflower swaps? Try our Buffalo Cauliflower with Ranch Greek Yogurt or Cauliflower Mac and Cheese!

Arugula, Beet, and Cauliflower Mash

Course: Side Dish
Keyword: Easy, Fall, Fiber, Winter
Cooking Method: Food Processor, Microwave
Condition: Chronic Kidney Disease, Dairy Free, Diabetes, Gluten Free, Heart Health, Low Sodium, PCOS, Vegetarian
Servings: 4 people


  • 4 cups cauliflower rice frozen
  • 1 can beets sliced
  • 3/4 cup arugula
  • 1/4 cup walnuts chopped
  • 2 tsp garlic minced
  • 1 tsp honey


  • Heat frozen cauliflower rice in microwave according to package. ⁣
  • Add cooked cauliflower rice, beets, and arugula to food processor and blend until mashed consistency.⁣
  • Pour mash into bowl. Mix in walnuts, garlic, and honey. Enjoy


Carbohydrates: 15g | Protein: 4g | Fat: 5g | Sodium: 89mg | Potassium: 584mg | Fiber: 5g

Please note:

Nutrition info is an estimate and may contain errors. 

As a certified LEAP therapist, Dietitian Kathleen can help you solve your digestive difficulties with cutting edge research and state of the art protocols. Co-author of Cooking with Food Sensitivities Survival Guide.