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Bacon Garlic Cauli-Mash

Recipe Image: Bacon Garlic Cauli-MashOver here in the MRC kitchen, we can’t think of any side dish more satisfying than a nice heaping scoop of mashed potatoes. Add all the fixings to them, and you’ve got a recipe your great-grandmother would be proud of! However, our waistlines don’t always love this carbohydrate rich delicacy so much; so we’ve taken the potatoes out and replaced them with nutritious cauliflower. Why? You can obtain the same consistency without all those carbohydrates – leaving us room to use things like Unsweetened Almond Milk to make this a creamy and cheesy dish like no other!

This recipe calls for a hand blender. But if you don’t have one, any upright blender can be used in its place. Because this recipe makes two servings, we can use two healthy fats: bacon and butter – YUM! This recipe, though typically considered a side dish when made with potatoes, would actually serve as a meal: replacing 1 protein, 1 healthy fat, and 1 vegetable serving. Accompany with your favorite carbohydrate serving (we suggest corn!), and you’ve got a meal that would rival even the best mashed potatoes out there! Or, if you're not ready to go completely "potato free" you could even boil and blend in 4 oz. of potato into your mash (and that would count as your carbohydrate serving)!


  • 150 calories uncured bacon
  • 16 oz. cauliflower florets, raw
  • 2 cloves garlic, crushed
  • ¼ C. unsweetened almond milk^
  • 1 TBSP grass-fed butter
  • To taste: sea salt and black pepper
  • 1 TBSP chives, minced
  • 4-6 oz. Cheddar cheese, shredded*

*MRC Clients refer to your menu for exact protein portion size. This recipe uses 2 servings of hard cheese.

^because we are using a minimal amount per serving, this will NOT need to count towards a carbohydrate serving


  1. Preheat the oven to 350 degrees (F).
  2. Fill a large pot with water and allow to come to a rolling boil.
  3. While the water is coming to a boil, cook the bacon until crisp in a skillet. Set aside on a paper towel. Once cooled, crumble the bacon into smaller pieces.
  4. Add garlic and cauliflower to boiling water and allow to boil until the cauliflower is soft; about 15-20 minutes. Drain and return to the pot.  
  5. To the pot, add the almond milk, butter, salt and pepper. Puree with a hand blender or an upright blender. Note: you could also use a hand masher here (keep in mind this will create a less smooth texture to your mash).
  6. Mix in the chives, transfer the mixture to an 8 x 8 in. casserole dish, and top with the shredded cheese and crumbled bacon.
  7. Bake until the cheese melts and begins to brown slightly, approx 5-7 minutes.

Makes 2 Servings | Serving Size: 1/2 casserole dish | One Serving Replaces: 1 protein, 1 healthy fat, 1 vegetable

Recipe Image: Bacon Garlic Cauli-Mash

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MRC of Vancouver started me going in my attempt to loose 30 years of weight gain!! I have been using their program for about 18 months and have actually lost 30 pounds. I have changed the way I eat. I've learned what foods are best for ME. By analyzing my DNA and hormones, they helped me learn to eat what was right for me. I have "tweeked" my purchases and preparation of food to make eating healthy and still fun for me. I eat lots of veggies and salads and include a healthy diet of protein. These are very satisfying. Do I "cheat" now and then? Yes, but I don't like how I feel after eating sugar and lots of carbs so I return to my good foods quickly and continue to see my weight drop. I walk my little dog four times a day and have a part-time job that allows me a lot of movement. I feel so healthy and wonderful. It's easy to continue to eat and live a more healthy lifestyle! When I confessed about eating the wrong "foods", the gals simply encouraged me and gave me fresh ideas to satisfy my taste buds. I always felt I could be honest during my consultations with no fear of being lectured! I plan to continue until I reach my desired weight. I expect to reach my goal by 2017. After I reach my weight goal, I plan to remain in good health with my new found healthy way of eating the calories I need to maintain my proper weight. My Dr. is very pleased at my progress. She wondered how I have lost 30 pounds.


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