Science-Backed Health Benefits of Cauliflower “Mashed Potatoes” for Thanksgiving

Using cauliflower for a low-carbohydrate this Holiday Season? Great! Not only does it work well as mashed “potatoes,” rice, soup bases and more, but it is also absolutely packed with nutrition. In fact, it’s more than just a grain substitute.  It works to heal cells and support health from your brain to your toes. Today, we’ll discuss 8 amazing science-backed health benefits of cauliflower.
What’s more, we have a no-fail delicious Keto Zone Cauliflower Mashed “Potato” recipe just in time for Thanksgiving.
Ready to flood your body with nutrients? Add more cauliflower this year!

Best Ever Keto Zone Cauliflower Mashed Potatoes

  • 1 medium head cauliflower, chopped into small chunks
  • 1 tablespoon full-fat cream cheese, softened
  • 1/4 cup grated Parmesan
  • 1 teaspoon garlic, minced
  • salt, to taste
  • 1/8 teaspoon freshly ground black pepper
  • 1/2 teaspoon chopped fresh or dry chives, for garnish
  • 3 tablespoons butter (organic if possible)


  1. Bring a pot of water to boil over high heat.
  2. Add cauliflower and boil for about 5-6 minutes, until soft. Drain well but don’t allow to cool. Pat dry using layers of paper towels.
  3. Using an immersion blender or food processor, blend hot cauliflower pieces with cream cheese, parmesan, garlic, salt and pepper until desired smoothness. Add chives and butter. Serves 6.

8 Amazing Science-Backed Health Benefits of Cauliflower

1. Nutrition Powerhouse with Only 2 Grams of Net Carbs

Many people want to cut carbohydrates and enter the Keto Zone while still consuming nutrient-loaded vegetables.  Cauliflower is a perfect choice.
 Not only does it contain vitamins, minerals, phytochemicals, and more, it only contains 5 grams of carbohydrates and 3 grams fiber per cup. In fact, each cup contains (1):
  • 27 calories
  • 2 grams of protein
  • 0.3 grams of fat
  • 5 g of carbohydrate (3 g of fiber and 2 g of sugar)
  • 24 milligrams of calcium
  • 16 mg of magnesium
  • 47 mg of phosphorus
  • 320 mg of potassium
  • 51.6 mg of vitamin C
  • 16.6 micrograms of vitamin K
  • 0.197 mcg of vitamin B6
  • 61 mcg of folate

2. High Fiber for Digestive Health and More

Cauliflower is great for digestion because it is high in both fiber and water. Together, fiber and water can help prevent constipation and support the growth of healthy bacteria in the gut (23).

These bacteria improve immune function and help diminish bodily inflammation. What’s more, dietary fiber improves whole-body health. Studies show may reduce the risk of (456):

  • obesity
  • diabetes
  • heart disease
  • metabolic syndrome
  • some cancers
  • stroke
  • heart disease and high blood pressure

In fact, recent studies have shown that fiber may be a therapeutic option for reducing hypertension.

3. Better Brain Health and Memory Support

Cauliflower also contains an important nutrient called choline. In fact, each cup contains about 11% of a woman’s daily value (and 8% for men).

Choline is important for sleep, learning, and memory. Additionally, it is part of cellular membranes, involved in nerve impulse transmission, fat absorption, and the reduction of inflammation (7). Choline also:

  • Supports DNA Synthesis (8)
  • Helps Prevent of Fat Accumulation in the Liver (9)
  • Reduced Risk of Dementia and Alzheimer’s (10)

Choline is an important nutrient, but not many foods contain it. Luckily, cauliflower is a potent source.

4. Stronger Bones

Cauliflower is a good source of Vitamin K. Vitamin K is an important bone and blood vitamin. In fact, inadequate vitamin K can increase the risk of bone fractures and osteoporosis.
What’s more, Vitamin K can improve the absorption of other bone-supporting nutrients like calcium. This is great news since cauliflower also contains many other bone-supporting nutrients including calcium, phosphorus, and magnesium.

5. Cellular Detox

Cauliflower’s phytochemicals also include a group that works directly on cellular detoxification – both Phase 1 and Phase 2 cellular detox.

These phytochemicals belong to the glucosinolates group and include glucobrassicin, glucoraphanin, and gluconasturtiin.  Add to it cauliflower’s high content of fiber, which directly promotes gut health and therefore indirectly promotes improved immune function, and you’ve got yourself a serious health-promoting vegetable.

If you want to include more detox vegetables along with your cauliflower, add Brussels sprouts, Savoy cabbage, Broccoli, and Kale.  All great during the Holidays!

6. Cauliflower is Loaded with Antioxidants and Cancer-Fighting Nutrients

Cauliflower contains a little known, but well-studied nutrient called sulforaphane. Sulforaphane is extremely important because it seems to play a role in suppressing cancer and tumor growth (1112).

In fact, some studies have found that it actually destroys the cells cancer targets. It is specifically important against colon and prostate cancer but may be effective against others (13).

In addition, cauliflower is loaded with antioxidants. These powerful nutrients reduce oxidative stress and neutralize harmful free radicals in the body.

 7. Weight Loss Aid

Cauliflower also supports weight loss. To start, each cup only contains 25 calories and only 2 grams of net carbs. Any high-volume, low-calorie, and low-carbohydrate food can help you feel full while losing weight.

Next, it’s loaded with fiber. Cauliflower’s fiber slows digestion and promotes feelings of fullness, which can also help weight loss (14).

Maybe most importantly, cauliflower is an easy substitution for many high carbohydrate starchy vegetables and grains. It allows you to enjoy many foods, and enter the Keto Zone for optimal health and fat loss.

Bottom Line

Cauliflower is a wonderful nutrition-packed vegetable. It works amazingly as a grain substitute, even for delicious Holiday dishes. With all the many health benefits of cauliflower mashed “potatoes,” it’s a no-brainer to for this year’s Holiday Menu.


  1. mary ann Sylvester says:

    Thank you

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