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.
Diane says
This was amazing! I used it as a main dish by cooking chicken thighs in the skillet first. Added the rest of the ingredients and had a fabulous meal. I also cooked the cauliflower in my instant pot instead of boiling it.
Laverne says
Whole family LOVED it!! Thanks xoxo
Shay says
Glad you loved it!! Thanks:)
April Finnell says
I've tried several different cauliflower mash recipes, and this one is by far the tastiest I've made so far. So glad I found it. I'm sure I will making this again and again. Thank you for posting it!
Shay says
Glad you liked it!! Thanks for the feedback, April!:)
Pam Williams says
What a terrific side dish or even a dip. I made it and did add just a clove of ground garlic and used cheddar instead and WOW. Amazing. I will be making this again and again.
Thank you for sharing
Shay says
Thanks for the feedback, Pam! I'm happy to hear you loved it!:)
Arlene says
I’m not a huge onion fan. Will it change the taste much if I don’t use it? That will also lower carb count right? Thanks for sharing!!
Shay says
Hi Arlene, it probably won't make a massive difference in taste, but since I didn't test it that way I can't say for sure. It's true that it will lower the carb count, but not by a massive amount! Hope you like it! Let me know if it turns out okay!
Karly says
I never thought I'd be one to swoon over cauliflower and spinach, yet here I am! This looks so, so, SO incredible- need to try!
Shay says
It's definitely an all-time fave in our home! Hope you like it if you do end up trying it! 🙂
Madonna says
I am going to make this. I seldom use my microwave, but I think the cauliflower would work perfectly, still fresh tasting and not watery. Now to find a broiler-proof pan/dish.
Meredith says
It says cream.....am I missing what kind of cream? Like a heavy cream?
Shay says
Hi Meredith! Yes, heavy cream. I'll edit the recipe so it's more clear.
Dawn says
I will cream 1/2 or so of the cauliflower and leave the rest in small chunky bits. Allison, I'm with you. Garlic instead of cloves. Yum.
Theresa says
Looks sooooooo good! I am definitely making this!
Theresa
Shay says
Awesome, hope you like it!:)
Allison says
I didn't care for the cloves so I used garlic instead. This is a big hit in my household!! Thanks for the recipe.
Jodi says
Can i substitute shredded cheddar?
Lauren says
I've made this a few times already and it's amazing! I'd like to double or triple the recipe for a side for our holiday meal. Can I assemble ahead of time, refrigerate and bake to heat? Do you recommend this?
Nancy says
Lauren, I was wondering if you went ahead and made the big batch ahead of time. I would like to do it also for a family dinner. If you did, did it bake ok? Or was it too watery the next day. Thanks.
Jen says
This was awesome! Made it last night to have alongside roast chicken. ..love me some cauliflower and always looking for new ways to incorporate it into meals!
Megan says
Great recipe! I was just wondering what kind of cream you used?