Recipe Drop: Mini-Feast Swap – Creamy Protein-Packed Mashed Cauliflower

Your lighter, high-protein Thanksgiving side that doesn’t skimp on comfort.
Servings: 4 small portions (perfect for post-op or portion-conscious eaters)
Prep Time: 10 minutes
Cook Time: 15 minutes
Ingredients:
  • 1 medium head of cauliflower, chopped into florets
  • 1/2 cup unsweetened protein-rich milk alternative (like a whey or plant-based protein shake)
  • 2 tbsp light cream cheese or Greek yogurt (for creaminess)
  • 1 tsp garlic powder (or 1 clove fresh garlic, minced)
  • Salt and pepper, to taste
  • Optional: pinch of nutmeg or smoked paprika for warmth
  • Optional garnish: chopped chives or parsley
Instructions:
  1. Steam cauliflower florets until fork-tender, about 10-12 minutes.
  2. Transfer steamed cauliflower to a food processor or blender.
  3. Add protein-rich milk, cream cheese or Greek yogurt, garlic, salt, pepper, and optional spice.
  4. Blend until smooth and creamy. Adjust texture by adding more protein milk if needed.
  5. Taste and adjust seasoning.
  6. Serve warm, garnished with fresh chives or parsley if desired.
Tips for Bariatric-Friendly Swaps:
  • For extra protein, stir in 1-2 scoops of unflavored or savory protein powder after blending.
  • Keep portion sizes small to maintain post-op comfort.
Nutrition Highlights (per serving, approximate):
  • Calories: ~80–100
  • Protein: 8–12g (depending on protein addition)
  • Carbs: 8g
  • Fat: 3g

 

Meta Title:

Meta Description:
Swap traditional mashed potatoes for this creamy, high-protein mashed cauliflower. Perfect for Thanksgiving or post-op meals, this Bariatric Eating-friendly side is flavorful and satisfying.
Excerpt:
Enjoy a lighter Thanksgiving side with this creamy, protein-packed mashed cauliflower. Perfect for post-op or portion-conscious eaters, it’s comfort food without the guilt.
Tags (comma-separated):
bariatric recipes, Thanksgiving sides, high protein, mashed cauliflower, post-op meals, healthy holiday, mini-feast swaps, Bariatric Eating, low calorie, protein-rich
Alt Text for Recipe Images: Creamy protein-packed mashed cauliflower in a white serving bowl with parsley garnish
October 30, 2025
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