Low carb, high-fat. Lacto-ovo vegetarian.


  • ½ medium cauliflower or 2 c. cauliflower florets
  • 2 oz. cream cheese, softened
  • ½ c. shredded cheese
  • Sea salt to taste
  • Freshly ground black pepper to taste
  • Pinch of ground or grated nutmeg
  • 1 T. sliced green onion
  • 2 T. butter


  1. Bring a large pot of salted water to a boil. Cut cauliflower into florets, then add to boiling water and cook 8 to 10 minutes or until a fork can easily pierce through the cauliflower. OR cook cauliflower in microwave 10-12 minutes; do not add water.
  2. Drain cauliflower then put it back into the hot pot (off the heat) and cover with lid. Let stand 2 to 3 minutes. If microwaved, do the same.
  3. Add the cream cheese, a pinch of sea salt, and freshly ground black pepper to the cauliflower.
  4. Add ½ c. of shredded cheese when you smash the hot cooked cauliflower.
  5. Then use a potato masher or immersion blender to smash the cauliflower.
  6. Finish with a pinch of nutmeg.
  7. Sprinkle sliced green onions on top.
  8. Serve with butter melting on the top to add more healthy fat.


Servings: 4

Nutrition Information (per serving):