Description
This Creamy Chicken and Cauliflower Mash is the ultimate comfort food made bariatric-friendly! Tender shredded chicken blends perfectly into velvety smooth cauliflower mash, creating a dish that’s rich, satisfying, and gentle on sensitive stomachs. Whether you’ve just had surgery or you’re looking for a low-carb, high-protein meal that’s packed with flavor, this recipe checks all the boxes. Moist, creamy, and loaded with lean protein, it’s a dinner you’ll want to make on repeat — even the non-bariatric eaters at your table will ask for seconds!
Ingredients
- Cauliflower florets (for the soft, creamy mash base)
- Chicken breast (cooked until tender and easy to shred)
- Chicken broth (to keep the mash moist and flavorful)
- Greek yogurt (for a protein boost and creamy texture)
- Garlic powder (adds gentle savory flavor without overwhelming spice)
- Salt and pepper (season to taste)
- Fresh parsley (for a bright, herby finish — optional)
Instructions
Cook the chicken: Poach your chicken breast in a pot of simmering broth until fully cooked and easy to shred — about 15-20 minutes. Shred the chicken finely with two forks.
Steam the cauliflower: While the chicken cooks, steam the cauliflower florets until very soft and easily mashable, about 8-10 minutes. You want them nice and tender so they blend smoothly.
Mash the cauliflower: Transfer the steamed cauliflower to a food processor or blender. Add a splash of the chicken broth, the Greek yogurt, garlic powder, salt, and pepper. Blend until silky smooth.
Combine: Stir the shredded chicken into the creamy cauliflower mash. Add another drizzle of broth if needed to keep everything moist and soft. Taste and adjust seasoning if needed.
Serve: Scoop into small bowls, sprinkle with fresh parsley if you like, and enjoy warm.
Notes
- This recipe can be made ahead and stored in the fridge for up to 3 days, or frozen in small portions for easy reheating.
- If you prefer a chunkier texture, you can mash the cauliflower with a potato masher instead of blending it.
- Greek yogurt adds extra protein, but you could also use light cream cheese for a richer taste.
- Customize the seasoning! A pinch of smoked paprika or dried thyme can add even more flavor.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner, Lunch
- Method: Stovetop, Blender
- Cuisine: Healthy, Bariatric, Low Carb
Nutrition
- Serving Size: Approximately 1/3 to 1/2 cup
- Calories: 130 kcal
- Sugar: 2 g
- Sodium: 350 mg
- Fat: 3.5 g
- Saturated Fat: 1 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 2 g
- Protein: 18 g
- Cholesterol: 50 mg
Keywords: bariatric chicken recipe, cauliflower mash, creamy chicken mash, high protein dinner, healthy comfort food