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
SUMMARIZE & SAVE THIS CONTENT ON
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.
Jump to:
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.
Save this Recipe
Enter your email address and we'll send it straight to your inbox.
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.
Grab your free copy
Get a FREE Healthy Meal Planning Ebook
Tips, Tricks, and Recipes for Stress Free Meal Planning
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.
Leslie says
I'm surprised that nobody mentioned this before, but in the photos, you are using fresh spinach, but in the ingredients you say frozen spinach!! I'm guessing it doesn't matter which one you use!!
Fudge says
Hi. I'm making it now. Realise the clove of garlic is left out from the method. I'm gonna assume it goes with the onions. Yes? 🙂
Roche Woodworth says
Yes, this is correct!:)
Amanda says
Can this be frozen and reheated?
Crystal says
What is a serving?
Jackie says
can you use frozen cauliflower for this recipe
Roche Woodworth says
Yes, I frozen cauliflower rice will work just fine!:)
Yvonne says
Really love this- one of my favorite side dishes - like to add extra spinach! Goes so good with steak! Thank you for sharing
Mwade says
I just made this for our Thanksgiving dinner and it was a HUGE hit! I made it exactly like the recipe stated; no changes and it was fantastic. Everyone loved it and it even reheated well. I intend to make it again very soon with a pork loin.
Roche Woodworth says
Thank you do much for the feedback, happy you enjoyed the recipe:)
Kelly Barker says
Hi,
I'm in the process of making this wonderful looking dish. I have a feeling I over bought on the cauliflower. Would you be able to estimate how many cups of boiled cauliflower you put in the food processor? Also, what size baking dish are you using? In the video the dish is rectangular, but I'm guessing it's not as big as a 9" X 13"? Thanks for the advice and sharing the recipe!
Roche Woodworth says
Hi Kelly! The size of the dish I used was a 10”x6” - I will add this information to the recipe card. We are in the process of updating a lot of our older recipes.
Also, I think the head of cauliflower we used got us about 2-3 cups of cauliflower. Hope that helps!
Takenya says
Can I use frozen cauliflower and spinach or does it have to be fresh?
Roche Woodworth says
Hello Takenya - Frozen spinach will work just fine! 🙂
Julie says
Just made this served with steak it was a hit added extra onions and cream and more spinach
Roche Woodworth says
Thanks for the feedback! Glad it was a success 🙂
JOHNNA says
Interesting post!! I've started LCHF a month ago, and so far I am getting used in this way of eating. I love that I don't feel bloated all the time, And I’ve never felt so much better like this before. I think I found the best diet for me!! Thank you for this awesome recipes.
Lesa says
I love this recipe! Thank so much for sharing ????
Roche Woodworth says
Thank you for the feedback Lesa! Glad you liked the recipe 🙂
madelyn miller, the travellady says
Anything besides spinah you would suggest? Kale? Swiss Chard? finely chopped brocolli?
Shay says
Kale would definitely do great, Swiss chard as well. And who knows, maybe even broccoli...I might give that a try myself!:)
madelyn miller says
I am going to do a variation of this as a pasta sauce. And imagine cauliflower/spinach toast like avocado toast.
madelyn miller miller says
I read the recipe and had to make it right away (after midnight) So I used what I had. I boiled the cauliflower, moved it to blender with a slotted spoon.
It was slow blending so I added a tablespoon of butter. The I decided to just put in the fresh spinach. It gave it a crisp taste. I couldn't decide if I should use unflavored yogurt or coconut milk. I seasoned it with a onion/garlic/parsley spice mix from Trader Joe's. I used Oxacan grated cheese because it melts so well.
Next time I will follow the recipe but I was delighted with my results. I ate half of it for dinner. The rest will be beaten in with some eggs for breakfast.
This would be a great potluck dish--especially since it can be made vegan so easily.
This is the first of your recipes I have tried--now I am going to go down the list and try others
Shay says
Glad it inspired you to create something yummy! Hope you like the original recipe as well when you try it:)
Sean Mahan says
These pictures made my mouth water, it looks so delicious! I'm already saving the link so I can try later today. Thanks!
Kimberly says
I cook every day but have never tried cooking cauliflower. I skipped over all the recipes for it thinking surely it wouldn't taste good as a replacement for rice or mashed potatoes. So I saw this recipe and had everything except the cream so decided to try it. I didn't add the cloves because I only had whole cloves and didn't feel like processing them. I used 2% milk instead of cream and threw in a little parmesan cheese with the mozzarella. I didn't see where in the recipe to add the garlic so I put it in when the spinach was almost wilted. I thought it was really good, my husband who resembles a three year old when trying new foods said it was ok. I would make it again but without the nutmeg, to me it gave an odd flavor but maybe that's because I didn't use the cloves. I'm for sure a new fan of cauliflower and can't wait to try it other ways.
Shay says
Happy you liked it Kimberly!
Paula says
There are no cloves in this dish, it's garlic clove.
Roché Woodworth says
Correct. There are no cloves in this dish, only one garlic clove.