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Mashed Cauliflower Cups

Prep Time: 15 minutes

Cook Time: 20-25 minutes

Servings: 6



6 small CrepiniⓇ Egg Wraps with (Cauliflower or Gluten-Free Grains)
Coconut oil spray, as needed
¼ teaspoon kosher salt
¼ teaspoon ground black pepper


For the Mashed Cauliflower

16-ounce bag frozen cauliflower
2 tablespoons unsalted butter
2 cloves garlic, minced
¼ cup heavy whipping cream
1 ounce (¼ cup) grated Parmesan cheese
½ teaspoon kosher salt
¼ teaspoon ground black pepper

For Finishing

Unsalted butter pats
2 tablespoons chives or green onions, snipped
Black pepper, for garnish


    1. Preheat oven to 350°F. Lightly coat the back of a 12-cup muffin tins with cooking spray. Set aside. 
    2. Spray coconut oil on both sides of each Crepini.
    3. Sprinkle tops with salt and pepper.
    4. Lay each Crepini over the top of a muffin cavity.
    5. Bake until Crepinis are golden and crispy, 7-9 minutes. Remove from oven, take off the muffin tins, and let cool before assembly.
    6. Cook cauliflower according to package directions.
    7. To a small saucepan over medium heat, melt the butter.
    8. Add garlic to pan. Let cook until fragrant, 1-2 minutes. Remove pan from heat. 
    9. To a food processor add cooked cauliflower, garlic butter mixture, heavy whipping cream, Parmesan, salt, and pepper.
    10. Process until smooth and mixture resembles the texture of mashed potatoes. If texture of the mixture seems too thick, add heavy cream a teaspoon at a time, until desired texture is reached.
    11. Fill Crepini cups with mashed cauliflower. Garnish with pats of butter, chives or green onions, and black pepper. Serve immediately. 


    Nutritional Information (per serving)

    Calories: 81 Total Fat: 5.8g Cholesterol: 27mg Sodium: 369mg Total Carbohydrates: 4.7g Protein: 2.8


    Tips and Tricks

    You save over 32g of carbs and 100 calories per serving by substituting mashed potatoes with cauliflower and Crepini!