This healthy cauliflower Creamed Spinach is a lighter take on classic creamed spinach, made without flour or roux. Instead, blended cauliflower creates a rich, velvety sauce that delivers all the comfort of traditional creamed spinach with fewer carbs and calories.
A Quick Look at the Recipe
✅ Recipe Name: Healthy Cauliflower Creamed Spinach
🕒 Ready In: ~25 minutes
👪 Serves: 4 servings
🍽 Calories: ~190 per serving (estimated)
🥣 Main Ingredients: Frozen spinach, cauliflower florets, mozzarella cheese
📖 Dietary Info: Gluten-free; low carb; keto-friendly
👌 Difficulty: Easy - simple prep with blending for a creamy texture
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Perfect for weeknight dinners or holiday meals, this dish is naturally gluten-free and low carb while still feeling indulgent. It's an easy side dish that pairs well with everything from steak to chicken, making it a great option when you want something creamy without being overly heavy.
If you're building a healthier menu, this dish pairs perfectly with mains like Swedish Meatballs, Maple Roasted Ham, or Baked Ranch Chicken Thighs. It also fits right in alongside other veggie-forward sides like Carrot Mashed Potatoes or Shaved Brussels Sprouts Salad, making it easy to round out a balanced meal.
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Why You'll Love this Creamed Spinach:
Lighter, smarter creaminess: Blended cauliflower creates a smooth, velvety sauce without flour or a traditional roux.
Vegetable-forward: Spinach and cauliflower combine for a nutrient-dense side dish that still feels satisfying.
Balanced flavor: Butter, cream, nutmeg, and mozzarella add richness without overpowering the vegetables.
Weeknight-friendly: Made with frozen spinach and everyday ingredients, ready in about 25 minutes.
Easy to pair: A flexible side dish that works well with steak, chicken, fish, or holiday meals.
Key Ingredients:
- spinach. Fresh or frozen both work well. If using frozen, thaw and squeeze out excess moisture. For fresh, sauté briefly until wilted before blending into the dish.
- cauliflower. Create a creamy, veggie-based sauce when steamed and blended. A great low-carb swap for flour or heavy cream bases.
- garlic. Just one clove infuses the dish with bold flavor, sauté until fragrant but not browned.
- mozzarella. Melts into the sauce for a creamy, stretchy finish. You can swap in cream cheese or add parmesan for a more complex flavor.
- heavy cream. Adds richness and smooth texture. Half-and-half works as a lighter option.
Scroll to the recipe card at the bottom of this page for exact quantities.
Easy Substitutions & Variations:
- Use fresh spinach: Swap the frozen spinach for 1½ pounds of fresh spinach. Sauté until wilted, then squeeze out excess moisture before adding to the skillet.
- Change the cheese: Mozzarella keeps the sauce mild and smooth, but grated Parmesan or Gruyère can be used for a sharper, more classic creamed spinach flavor.
- Dairy-free option: Replace the butter with olive oil and use a full-fat dairy-free cream alternative. Skip the cheese or use a dairy-free mozzarella-style shreds.
- Extra flavor: Add a pinch of red pepper flakes or a small splash of lemon juice to brighten the finished dish.
- Thicker sauce: For a richer texture, blend in an extra ½ cup of steamed cauliflower.
How to Make Creamed Spinach:
- In a pot with a steamer basket or a microwave-safe bowl, steam the cauliflower florets until very soft, about 8-10 minutes.
- In a skillet, melt the butter over medium heat. Add the diced onion and cook until softened, about 4-5 minutes. Add the garlic and sauté for another 30 seconds until fragrant.
- In a blender or food processor, combine the steamed cauliflower, sautéed onion and garlic, heavy cream, nutmeg, and mozzarella cheese. Blend until smooth and creamy.
- In the same skillet, add the spinach and cook for 2-3 minutes (until wilted if fresh or warmed through if frozen and drained).
- Pour the cauliflower sauce over the spinach and stir until everything is well combined and heated through.
- Taste and adjust seasoning with additional salt, pepper, or a touch more nutmeg if desired. Serve warm as a side dish.
Recipe Notes & Tips:
- Drain the spinach well: Thawed frozen spinach holds a lot of water. Squeeze it dry using a clean kitchen towel or paper towels to prevent a watery final dish.
- Blend until fully smooth: The cauliflower sauce should be completely creamy with no visible texture. Blend for at least 1-2 minutes, scraping down the sides as needed.
- Adjust sauce consistency: If the sauce seems too thick, add a splash of cream while blending. If it's too thin, simmer the finished dish for a few extra minutes to reduce excess moisture.
- Season at the end: Cauliflower absorbs salt differently than dairy-based sauces, so taste and adjust seasoning after everything is combined and heated through.
- Best served warm: This dish has the creamiest texture when served shortly after cooking, once the sauce has fully coated the spinach.
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How to Store:
Refrigerator: Store in an airtight container for up to 4 days. Reheat gently on the stovetop or in the microwave, stirring occasionally to keep the sauce smooth.
Freezer: Freeze in a freezer-safe container for up to 2 months. Thaw overnight in the fridge and reheat on the stove, adding a splash of cream or milk if needed to loosen the texture.
Make-ahead tip: You can prepare the sauce and spinach separately up to 2 days in advance. Combine and heat just before serving for the freshest flavor.
Creamed Spinach FAQs:
Creamed spinach usually turns watery if the spinach isn't fully drained or if the sauce isn't simmered long enough. Always squeeze thawed spinach very dry and allow the finished dish to cook briefly so excess moisture evaporates.
Absolutely. Use about 1½ pounds of fresh spinach. Cook it down until wilted, then squeeze out any excess liquid before adding it to the skillet.
This recipe uses blended cauliflower to thicken the sauce instead of flour or a roux. Fully steaming and blending the cauliflower creates a naturally thick, creamy texture.
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Creamed Spinach
Ingredients
- 3 cups frozen spinach
- 4 cups cauliflower florets
- 1 onion, diced
- 1 garlic clove, minced
- ½ cup mozzarella cheese, shredded
- ¼ cup heavy cream
- 1 tablespoon butter
- ½ teaspoon ground nutmeg
Instructions
- In a pot with a steamer basket or a microwave-safe bowl, steam the cauliflower florets until very soft, about 8-10 minutes.
- In a skillet, melt the butter over medium heat. Add the diced onion and cook until softened, about 4-5 minutes. Add the garlic and sauté for another 30 seconds until fragrant.
- In a blender or food processor, combine the steamed cauliflower, sautéed onion and garlic, heavy cream, nutmeg, and mozzarella cheese. Blend until smooth and creamy.
- In the same skillet, add the spinach and cook for 2-3 minutes (until wilted if fresh or warmed through if frozen and drained).
- Pour the cauliflower sauce over the spinach and stir until everything is well combined and heated through.
- Taste and adjust seasoning with additional salt, pepper, or a touch more nutmeg if desired. Serve warm as a side dish.
Nutrition
Notes
- Drain the spinach well: Thawed frozen spinach holds a lot of water. Squeeze it dry using a clean kitchen towel or paper towels to prevent a watery final dish.
- Blend until fully smooth: The cauliflower sauce should be completely creamy with no visible texture. Blend for at least 1-2 minutes, scraping down the sides as needed.
- Adjust sauce consistency: If the sauce seems too thick, add a splash of cream while blending. If it's too thin, simmer the finished dish for a few extra minutes to reduce excess moisture.
- Season at the end: Cauliflower absorbs salt differently than dairy-based sauces, so taste and adjust seasoning after everything is combined and heated through.
- Best served warm: This dish has the creamiest texture when served shortly after cooking, once the sauce has fully coated the spinach.
Handful says
This looks superb! I think it will be on the menu tonight as I scored 2 heads of cauli yesterday for a great price!
Denise says
What is the net carb count on this per serving?
Christina says
I just made this & let me tell you!!! All my picky boys LOVED it! My husband & youngest added bacon bits to theirs but oldest loved it the way it is!!! Since I've been trying to incorporate more veggies in my boys diet; the best part is that only my husband knew it was cauliflower! My boys just thought it was my new mashed taters!!!
Shay says
Haha love it!! 😀
Janet says
Hi all. This sounds amazing. Any idea of the carb count per serving?
Kate says
Do you think this would freeze well?
Shay says
I haven't ever made enough at a time to try freezing it, but I believe it could do well.
Karen says
This looks delicious. I'm going to try it with fresh spinach first, but do you think it would work with frozen, thawed spinach if I needed to use that sometime?
Shay says
Hi Karen! It would definitely work, just be sure to squeeze out all the excess moisture from the thawed spinach before adding it to the cauliflower 🙂
Amber K says
Hello...not sure if this was asked but do you drain the cauliflower with a cheesecloth or anything before putting it in the blender? I've had an experience where I didn't drain it and the dish was soupy.
Shay says
Hi Amber 🙂 I don't drain the cauliflower - I just scoop the florets out of the water with a slotted spoon and use it as is! I've made this recipe countless times myself and have never had an issue with it being soupy.
Virginie says
Do you think peices of chicken breasts would tast good in it?
Shay says
Hi Virginie, I can't see why not! 😀 It'll probably taste good, I'm going to give it a try next time I cook it!
Joe says
Great recipe. My wife and family really like it. Would you happen to know the nutritional information per serving?
Shay says
Thanks Joe! 🙂 Unfortunately I am not a qualified nutritionist/dietitian and cannot give nutritional information on my recipes. Sorry about that!
Katrina says
Find an app like My Fitness Pal and go to the recipe tab. Add the ingredients. It should give you all of the nutritional info from calories, carbs, fat , and vitamin content. It's a free app.
Misty says
You can use a great app MyFitnessPal and put in any recipe and it breaks down the nutritional value. Best diet and exercise app ever!
Jilly says
Delicious food and a tiny house? You people are a dream❤
Sheri says
This is really good. I used 2 bags of frozen cauliflower and a stick mixer. I did add the butter but it was plenty moist enough I didn't use the cream. I did add a little low fat sharp cheddar along with the mozzarella. I like to change up recipes, next time I think I will also add some broccoli Yum!
Shay says
Glad you liked it, Sheri! Adding broccoli sounds delicious! I think I might give that a try next time too 😀
Diann says
I can't wait to add this side with some lemon pepper wings.
Shay says
Sounds good! Let me know it turns out 🙂
Patricia says
This was a great recipe, I made it and I will make it again and again as my husband and I loved it.
Shay says
Awesome, Patricia! Glad you liked it 😀
Sherri Robinson says
Today I made it. I tasted it very good. I make more sometime.
Beth says
Super easy but i found the clove flavor super strong. Any suggestions?
Shay says
Hi Beth, thanks for the feedback. As stated in the recipe, I recommend adding just a pinch of ground cloves (which is less than 1/16th of a teaspoon if we're being technical) - that's definitely not enough to give an overpowering taste. So, you might have added just a bit too much. If you do make this again, I would suggest adding just a tiny amount or forego it completely if you do not like the taste of cloves. Hope this helps 🙂
Cheryl says
For those who do not like the taste of cloves, I omitted that and added 1 tsp. basil. It tasted like an alfredo sauce.
madelyn miller miller says
great idea. Serve it over zuchinni zoodles.
Sonia Gupta says
It surely is amazing recipe and yet so simple in making. Thank you very much. It would taste awesome too. Sometimes, we want something differently. So, it is the answer.
Shay says
Hey Sonia, good to hear! Hope you like it 🙂