Healthy Mashed Potatoes not only contain less carbs than traditional mashed potatoes, but combining them with whipped cauliflower gives them an objectively better, creamier texture. Serve as a lighter option for the holidays, or as a nutritious side dish with dinner tonight!
When I tell you I CACKLED after no one in my family, including my three young children, detected this bowl of deliciousness is half cauliflower…!
Ahem.
Whether you’re looking to lighten the carb load of a holiday meal, or serve a nutritious and delicious side dish with dinner tonight, my veggie-packed Healthy Mashed Potatoes are going to knock your socks off!
Objectively Better Mashed Potatoes
Healthy Mashed Potatoes cuts steamed potatoes with cauliflower to create a light and whippy, smooth and creamy, objectively better version of mashed potatoes.
There, I said it.
We keep the coziness of mashed potatoes then add the velvety texture of whipped cauliflower to create a wholesome side dish that pairs with pretty much any dinner. Here are a few more reasons why you’ll love them!
- Texture: if you’ve ever whipped or blended steamed cauliflower then you know it takes on the texture of edible velvet. The whipped cauliflower mixed with steamed potatoes produces a smooth and creamy mashed potato that won’t become thick and pasty.
- Taste: my healthier mashed potatoes taste like…mashed potatoes! As I mentioned above, the first time I served my family this recipe, none of my three children nor my husband (who is a mashed potato connoisseur) had any idea there was cauliflower in their mashed potatoes.
- Nutrition: cauliflower is not only low carb and low calorie, but loaded with nutritional benefits including fiber, vitamins C and K, plus folate. If you’re watching your carbs and/or looking for ways to eat more veggies, this is a fantastic dish to work into your week.
Ingredients Needed
All you need are a handful of everyday ingredients to whip up this tasty, comforting side dish.
- Russet potatoes: form the base of the healthy mashed potatoes. You’ll need 2 large russets which, from a taste and texture standpoint, pair perfectly with cauliflower.
- Cauliflower: trim then chop a head of cauliflower into florets, or purchase pre-cut florets from the store.
- Milk: I typically use unsweetened almond milk since my daughter has a dairy allergy, but use whatever you keep on hand for drinking.
- Butter: again, I opt for vegan butter, but use what you have on hand.
- Smashed garlic cloves: infuse the mashed potatoes and cauliflower with the most delicious and cozy flavor! If you’re sensitive to garlic, leave it out or decrease the amount.
- Salt and pepper: to taste — you know yours better than enyone!
How to Use Them
As I mentioned, Healthy Mashed Potatoes are a great way to lighten up an otherwise heavy holiday dinner table, but are easy enough to make any night of the week.
Pair with roasted, baked, or Air Fried Chicken, a steamed or Air Fried veggie, or side salad, and dinner’s done.
I’ll show you how!
Serve with Baked Chicken Breasts
How to Make Healthy Mashed Potatoes
Step 1: Prep the ingredients.
Start by prepping potatoes and head of cauliflower. You’ll need 2, large russet potatoes that weigh ~1-1/2lbs total, and a 2lb head of cauliflower
Peel then dice the potatoes into 1″ cubes, then trim the cauliflower into similar-sized florets. You’ll need ~5 cups cauliflower florets.
Prep Tip
Trim the cauliflower up to 3 days ahead of time then store in a gallon-size Ziplock bag in the fridge. Peel and dice the potatoes up to a day ahead of time then store submerged in a bowl of water in the fridge.
Step 2: Steam the vegetables.
Fill a large pot with a couple inches of water then place a steamer basket inside and turn the heat to high to bring the water to a boil.
Steamer baskets are fairly inexpensive and stand the test of time — I’ve had this stainless steel steamer basket that’s under $10 for 15+ years!
Once the water is boiling, add the potatoes to the steamer basket then spread into an even layer. Place a lid on top then steam for 5 minutes.
After 5 minutes, add the cauliflower florets in an even layer on top of the potatoes then place the lid back on top.
Steam the potatoes and cauliflower together for 15-20 minutes or until both vegetables are tender.
Step 3: Warm the milk and butter.
While the veggies are steaming, add milk, butter, and smashed garlic cloves to a small saucepan then turn the heat to low and allow the butter to melt and the garlic to infuse the mixture with flavor.
Once the butter has melted, place a lid on top of the pot to keep the mixture warm and allow the garlic to keep infusing the milk and butter.
Step 4: Process the vegetables.
Once the vegetables are tender, scoop the cauliflower into a food processor fitted with an S-blade. I like to use a long cooking spoon to scoop the vegetables out of the pot. I LOVE this versatile spoon that’s also less than $10!
Remove the garlic cloves from the saucepan then add half the milk/butter mixture to the food processor and process until the cauliflower is very smooth and silky, 1 minute, scraping down the sides of the bowl halfway through.
Recipe Tip
It’s ok if some of the potato pieces come with the cauliflower when transferring from the cooking pot to the food processor. Potatoes can become gummy if over-processed but a few pieces isn’t the end of the world.
Add the steamed potatoes, salt, pepper, and remaining milk/butter mixture then pulse to incorporate the potatoes into the whipped cauliflower.
Lastly, process until the potatoes are very smooth, 30 seconds or so.
Recipe Tip
Remove the chute from the food processor lid to allow steam to escape while processing the hot vegetables.
Taste then add more salt and pepper if necessary, and/or more milk to get to your desired mashed potato consistency, then scoop and serve.
I hope you ADORE this light and creamy side dish that’s boosted with extra nutrition. Enjoy — and come back to tell me if anyone in your house notices it’s half cauliflower!
Serve Healthier Mashed Potatoes with these Recipes:
- 2 large russet potatoes, ~1-1/2lbs total, peeled then cut into 1″ pieces
- 1 small head cauliflower, ~2lbs, cut into florets, 5 cups
- 1/3 – 1/2 cup milk, any kind
- 4 Tablespoons butter
- 4 cloves garlic, smashed then peeled
- salt and pepper
Prevent your screen from going dark
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Add a few inches of water to a large pot then place a steamer basket inside. Turn the heat to high to bring the water to a boil.
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Once the water is boiling, place the chopped potatoes into the steamer basket then spread into an even layer. Place a lid on top, turn the heat down to medium-low, then steam for 5 minutes.
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Add the cauliflower florets on top of the potatoes then place the lid back on top and steam for another 15-20 minutes, or until the potatoes and cauliflower are tender.
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Meanwhile, add 1/3 cup milk, the butter, and smashed garlic cloves to a small saucepan over low heat. Once the butter has melted, cover the pan with a lid and keep warm.
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Use a large cooking spoon to transfer the steamed cauliflower into a large food processor fitted with an S-blade. It’s ok if some of the potato pieces come with the cauliflower — you don’t have to be 100% precise! Remove the smashed garlic cloves from the saucepan then add half the warm milk and butter into the food processor.
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Process until the cauliflower is extremely smooth and silky, 1 minute, scraping down the sides of the bowl once. Tip: remove the chute from the food processor lid to allow steam to escape while processing the hot vegetables.
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Add the potatoes, salt, pepper, and remaining milk and butter then pulse to incorporate the potatoes into the whipped cauliflower. Process until the potatoes are smooth, 30 seconds or so, then taste and add more salt and pepper, plus up to 3 additional Tablespoons milk if needed to reach your desired consistency. Serve hot.
- Feel free to use plant-based milk and butter to keep this recipe vegan/vegetarian. I make them with unsweetened almond milk and vegan butter with fantastic results.
Serving: 1cup, Calories: 147kcal, Carbohydrates: 25g, Protein: 4g, Fat: 4g, Saturated Fat: 2g, Polyunsaturated Fat: 0.3g, Monounsaturated Fat: 1g, Trans Fat: 0.2g, Cholesterol: 10mg, Sodium: 68mg, Potassium: 654mg, Fiber: 3g, Sugar: 2g, Vitamin A: 118IU, Vitamin C: 29mg, Calcium: 47mg, Iron: 1mg
Nutritional values are estimates only. Please read our full nutrition information disclaimer.
Photos by Ashley McLaughlin