Cauliflower Mashed Potatoes

5 from 7 votes
6 Comments

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Cauliflower mashed potatoes have the taste and texture of regular mashed potatoes but about HALF the calories! You won’t even be able to taste a difference!

a bowl of cauliflower mashed potatoes topped with butter, pepper, and chives
Featured with this recipe
  1. Ingredients
  2. How to Make Cauliflower Mashed Potatoes
  3. What to serve with Cauliflower Mashed Potatoes
  4. Frequently Asked Questions
  5. Storing and Reheating
  6. Caught Up With Cauliflower
  7. How to Make Cauliflower Mashed Potatoes
  8. Cauliflower Mashed Potatoes Recipe

Cauliflower mashed potatoes are simply cauliflower added to regular mashed potatoes using a 1:1 ratio. We do this with cauliflower rice too! The taste and texture of traditional mashed potatoes remain the same, but the calorie count is half that of a regular serving of mashed potatoes. This cauliflower mashed potatoes recipe is a healthy alternative but still has all the flavor that mashed potatoes have.

Ingredients

Mashed potatoes are always an important part of any holiday meal as well as rolls. Now you can cut the carbs and enjoy more cauliflower mashed potatoes and still feel light and healthy during your meal. This is a one pot side dish that is simple to make and comes together quickly.

  • Cauliflower florets – Cut the cauliflower into even chunks to help boil them down before blending them into a cauliflower puree. This will soften the cauliflower making it easier to use.
  • Yukon potatoes – Wash and peel the potatoes before adding them to boil. The boiling process will soften the potatoes and help them to mash easier.
  • Greek yogurt – Gives softness and flavorful add to the mashed vegetables. This adds a soft and creamy texture to every bite and takes the place of cream cheese, which is higher in fat.
  • Butter – Butter should be softened to help melt over the top of the mashed cauliflower recipe. The butter will help soften and bring the potatoes and cauliflower together like a binder.
cubed potatoes and cauliflower florets in a bowl


How to Make Cauliflower Mashed Potatoes

We love a good side dish and these mashed cauliflower potatoes are just that. They are easy to make by boiling water, softening vegetables, and blending them. It is that simple and delicious! No one will ever know there is cauliflower in the potatoes!

  1. Boil – Steam or boil potatoes and cauliflower until fork tender and soft. Strain the vegetables and drain the excess water if necessary.
  2. Blend – Add all ingredients to a mixer and mash or blend until you have a smooth potato consistency. Using a potato masher, immersion blender, or food processor will help get the ingredients combined quickly and easily.
  3. Season – Season with kosher salt and black pepper. You can also add garlic powder, or any fresh herbs or other herb mixture you like.
  4. Top – Make it a classic mashed potato by topping it with sour cream, diced green onions, chives, and butter, or shred fresh parmesan cheese or cheddar cheese with a sprinkle of garlic over top.

“This was delicious and great way to have a healthy side dish!”

-Melissa
a bowl of cauliflower mashed potatoes topped with butter, pepper, and chives with a scoop taken out

What to serve with Cauliflower Mashed Potatoes

Cauliflower adds additional fiber and antioxidants to this delicious side dish. Not only is Thanksgiving a great time to make them but year-round making our favorite pork chops or any chicken recipe always needs a light and tasty side dish like this cauliflower mashed potato. This healthy side is perfect alongside roast beef, baked chicken, a good steak, just about any protein you like. Serve it with Thanksgiving turkey dinner, Christmas beef tenderloin dinner, meatloaf, any meal can be made better with this simple side dish.

a bowl of cauliflower mashed potatoes topped with butter, pepper, and chives

Frequently Asked Questions

Why is my cauliflower mash runny?

If your side dish is too runny or too watery add in more cooked cauliflower to offset the liquid. You can also reheat it and cook off some of the excess liquid.

Is mashed cauliflower better than mashed potatoes?

Yes! Cauliflower is known to be lighter in calories and carbohydrates compared to potatoes. Most vegetables are low-carb and good for weight loss. These are also known as keto cauliflower mashed potatoes because they were the perfect side dish or snack when on the Keto diet. Cauliflower holds to those standards.

Do cauliflower mashed potatoes taste like real potatoes?

Yes and no. Of course, we want it to taste the same and it does for the most part but it also has a little hint of cauliflower taste too which can be bland. Where cauliflower has a very subtle taste it blends very well with potatoes giving you a low-carb alternative. Adding in just the right amount of seasonings will also help the flavor. Still leaving it a healthy and flavorful dish!

How to thicken mashed cauliflower potatoes?

To make the cauliflower potatoes even thicker, add 1 tablespoon of cornstarch to two tablespoons of water. Stir together and create a slurry. Slowly add it in as you are mixing the cauliflower mashed potatoes at the same time.

READ MORE:25 Traditional (and Easy) Sunday Dinner Ideas

Storing and Reheating

Homemade cauliflower mashed potatoes are perfect for a side dish or even making ahead for meal prep. Place the leftovers into an airtight container in the refrigerator for five to seven days. When ready to reheat, place the storage container in the microwave or cook on the stovetop until warmed through.

Caught Up With Cauliflower

If you love the idea of making cauliflower a staple in your food plan, check out these options too! This is a favorite vegetable that can be found year-round and rarely is known to be bad when picked up from the grocery store. It is light in flavor and adds so much depth to any meal.

How to Make Cauliflower Mashed Potatoes

a bowl of cauliflower mashed potatoes topped with butter, pepper, and chives

Cauliflower Mashed Potatoes

5 from 7 votes
Cauliflower Mashed Potatoes have the taste and texture of regular mashed potatoes but about HALF the calories! You won’t even be able to taste a difference!
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Side Dish
Cuisine American
Servings 2 servings

Ingredients

Instructions

  • Steam or boil potatoes and cauliflower until soft. Strain water if necessary.
    cooked potatoes and cauliflower in a bowl
  • Add all ingredients to a mixer and mix until you have a smooth potato consistency.
    cauliflower mashed potatoes mashed in a mixing bowl
  • Season with salt and pepper.
    a bowl of cauliflower mashed potatoes topped with butter, pepper, and chives

Notes

Four easy steps to perfect cauliflower mashed potatoes:
  1. Boil – Steam or boil potatoes and cauliflower until fork tender and soft. Strain the vegetables and drain the excess water if necessary.
  2. Blend – Add all ingredients to a mixer and mash or blend until you have a smooth potato consistency. Using a potato masher, immersion blender, or food processor will help get the ingredients combined quickly and easily.
  3. Season – Season with kosher salt and black pepper. You can also add garlic powder, or any fresh herbs or other herb mixture you like.
  4. Top – Make it a classic mashed potato by topping it with sour cream, diced green onions, chives, and butter, or shred fresh parmesan cheese or cheddar cheese with a sprinkle of garlic over top.

Nutrition Information

Calories: 273kcalCarbohydrates: 47gProtein: 9gFat: 6gSaturated Fat: 4gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 2gTrans Fat: 0.2gCholesterol: 16mgSodium: 98mgPotassium: 1332mgFiber: 7gSugar: 5gVitamin A: 181IUVitamin C: 95mgCalcium: 80mgIron: 2mg

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About the author

Erica Walker

Erica lives in Boise, Idaho with her husband, Jared, an attorney, and her three beautiful girls. Beyond the world of recipes, she loves adventuring with everything from kayaking, to cruising, to snowboarding and taking the family along for the thrill ride.

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Comments

  1. 5 stars
    What a great way to reduce calories and still enjoy a classic staple at dinner! Looking forward to giving this a try tonight!

  2. 5 stars
    I can’t believe this is half the calories. Cauliflower is amazing and this taste just as good as regular mashed potatoes.