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KFC Inspired Mashed "Potato" Bowl

By: Rocky Barragan
This image courtesy of

A typical KFC recipe is not normally associated with healthy cooking. This KFC Inspired Mashed "Potato" Bowl recipe from Rocky Barragan is so great because it is one of the most innovative healthy restaurant copycat recipes out there. This mashed cauliflower dish will blow you away. This healthy cooking recipe should take about about 40 minutes total to make from start to finish.


For more information about and recipes from Rocky, check out her Featured Foodies profile page.

To see exactly how Rocky makes this healthy KFC copycat recipe, watch this cooking video:

Makes2 servings

Cooking MethodMicrowave


  • 2 breaded chicken tenders
  • Trader Joe's Lite 3 Cheese Blend, 1/4 cup per person
  • Sweet corn, 2/3 cup per person
  • 2 cups cauliflower
  • 1 tablespoon chicken broth
  • 1 tablespoon Fage yogurt
  • 8 sprays of I Can't Believe It's Not Butter
  • Salt and black pepper, to taste
  • GRAVY:
  • 2 tablespoons quinoa flour
  • 3/4 cup chicken broth
  • 1 1/2 tablespoon lite butter


  1. First up get a sauce pan filled with water boiling. Chop up your cauliflower. Once your water has come to a boil toss in your cauliflower and cook until tender.
  2. Get your chicken tenders in the oven and cook per instructions.
  3. Get your frozen corn into a microwavable dish and put that in the microwave and cook until heated.
  4. For your gravy, heat up a skillet and drop in your butter and allow to melt. Add your quinoa flour to the melted butter and mix together. Once mixed add your chicken broth and stir until your liquid has thickened. Add some salt and pepper and allow the quinoa flour to cook through. Set aside.
  5. Once your cauliflower is tender mash them up and add your chicken broth, Fage yogurt, I Can't Believe It's Not Butter spray, salt and pepper.
  6. Time to assemble! In your bowls add your mashed cauliflower first then your gravy, corn, chicken and top with your cheese. Serve and enjoy!

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