Fully-Loaded Hi-Protein Cauliflower Mash

Photo Jan 18, 5 16 00 PM

Who says carbs have all the fun? You can still enjoy low-carb meals that are FULL of flavor and macronutrients. Here’s a low-carb spin on a “fully loaded baked potato.” And it’s easy to customize to fit a carnivorous or vegetarian diet. Guarantee you won’t be able to eat just one serving!!

Ingredients for up to 4 servings:

1 medium head cauliflower
4 slices of turkey bacon (natural, nitrate free, uncured) OR (sautéed and shaved tempeh for vegans)
1/3 cup 2% Greek yogurt
1/3 cup chicken broth
1 tbsp. garlic paste (or minced garlic)
1 tbsp. Italian seasoning (or oregano)
4 tbsp. reduced fat shredded cheddar cheese (optional, 1 tbsp. per serving)
chopped chives to taste
sea salt & pepper to taste
coconut oil spray


High powered blender or food processor. I used the Vitamix 750.

Video tutorial:


1. Chop stem and leaves from cauliflower head and add the remaining florets to boiling water. Boil cauliflower until it is soft.
2. Cook turkey bacon in a nonstick skillet. Lightly spray with coconut oil so they become crispier when cooking. Allow them to cool on a paper towel and then chop into pieces.
3. In a high-powered blender, add cauliflower, Greek yogurt, chicken broth, garlic and Italian seasoning. Pulse blend until smooth.
4. Season to taste with sea salt & pepper. Add chopped chives and cheddar if desired.

Approximate macros for 1 of 4 equally-divided servings:

107 calories, 13g protein, 9g carbs, 4g fat, 4g fiber, 4.3g sugar

About the Author

photo 1 (1)Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.

He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.

The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”

Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!

Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?

You can find Kevin and follow the Fit Men Cook movement online at: