Mashed Potatoes and Cauliflower

Creamy, fluffy, and oh-so-delicious, this healthy Mashed Potatoes and Cauliflower is the perfect low-carb twist on a classic!

Packed with fiber, lower in calories and fats, and bursting with flavor from golden roasted garlic this lightened-up side dish is a must-try for any healthy meal and is perfect for your holiday table.

Mashed Potatoes and Cauliflower Recipe

This Mashed Potatoes and Cauliflower recipe is a game-changer for your holiday menu! Made with wholesome ingredients like Yukon Gold potatoes, cauliflower, and roasted garlic, it delivers all the creaminess you love—without the extra fat. By blending in cauliflower, this dish is not only lower in carbs and calories but it’s also packed with fiber, making it a side that’s as good for your health as it is delicious.

Even better, you won’t even taste the cauliflower! The smooth, buttery texture and rich flavors will have everyone asking for seconds. It’s the perfect addition to your Thanksgiving or Christmas table, proving that healthy eating can still feel indulgent.

Is Mashed Potatoes and Cauliflower Healthy and Good for You?

This Healthy Mashed Potatoes and Cauliflower recipe is more than just delicious—it’s a side dish you can feel good about eating. Here’s why:

Healthier Twist: By swapping some of the potatoes for cauliflower, this recipe cuts down on carbs and calories while boosting fiber, which is great for digestion and keeping you full longer.

Lower in Fats: Made with light cream cheese and just a touch of butter, it delivers a creamy, indulgent texture without excess fat.

Macro-Friendly: With fewer carbs and more balanced nutrients, this dish fits perfectly into weight loss and fitness meals, giving you a satisfying side that doesn’t break your goals. Here’s the nutritional value of this Mashed Potatoes and Cauliflower (100 g):

Calories: 81 kcal

Fat: 2.0g

Carbohydrates: 14.6g

Protein: 2.7g

Great for Meal Prep: This mash stores well in the fridge and reheats beautifully, making it perfect for meal preps and leftovers during busy weeks.

Perfect for Holidays: Whether it’s Thanksgiving, Christmas, or just a cozy dinner, this side dish offers a healthier alternative that doesn’t sacrifice taste or tradition.

What to Pair This Mashed Potatoes and Cauliflower With?

This Healthy Mashed Potatoes and Cauliflower dish is a versatile side that pairs beautifully with a variety of main courses and other sides. Here are some delicious options to serve alongside this mash:

The Best Roast Beef: Tender, juicy roast beef is always a hit.

Turkey Leg Roulade with Easy Gravy: This elegant yet easy dish is perfect for holiday dinners.

Roasted Turkey Breast: For a healthier take on a holiday classic!

Air Fryer Chicken Drumsticks: Crispy on the outside and juicy on the inside, these drumsticks are a quick and easy to make.

Oven Baked Pesto Chicken: Add a herby twist to your plate with this pesto-infused juicy chicken.

Simply Roasted Vegetables: The contrasting textures and flavors make for a wholesome, colorful plate.

Pork Tenderloin Medallions in Mushroom Sauce: Rich and flavorful cozy meal.

Ingredients for Mashed Potatoes and Cauliflower

• Yukon Gold potatoes
• cauliflower florets
• garlic cloves
• butter
• light cream cheese
• warm milk (or reserved potato/cauliflower cooking liquid)
• salt, to taste
• green onions, for garnish

How To Make Mashed Potatoes and Cauliflower

1. Peel and chop the potatoes into even-sized pieces.
2. Place potatoes and cauliflower florets in a large pot and cover with cold water.
3. Bring to a boil, then reduce heat to a simmer. Cook for 15–20 minutes, or until both potatoes and cauliflower are fork-tender.
4. Meanwhile, preheat your air fryer or oven to 350°F (180°C).
5. Place garlic cloves on a small piece of foil, drizzle with 1 tsp. of olive oil, and wrap tightly. Air-fry the garlic or broil (on top rack in the oven) for 8–10 minutes, or until golden brown and soft. Set aside.
6. Once the potatoes and cauliflower are cooked through, drain the vegetables, reserving about 1/3 cup of the cooking liquid.
7. Add 2 tbsp. butter, cream cheese, and roasted garlic. Mash using a potato masher or a hand mixer. Gradually add warm milk (or reserved cooking liquid) while mashing, until you achieve your desired creamy consistency. Season with salt to taste.
8. Spoon the mashed mixture into a serving dish. If desired, add a pat of butter on top for extra richness. Garnish with chopped green onions for a fresh pop of flavor. Enjoy!

How Many Calories in Mashed Potatoes and Cauliflower?

Mashed Potatoes and Cauliflower

Creamy, fluffy, and oh-so-delicious, this Healthy Mashed Potatoes and Cauliflower is the perfect low-carb twist on a classic! Packed with fiber, lower in calories and fats, and bursting with flavor from golden roasted garlic this lightened-up side dish is a must-try for any healthy meal and is perfect for your holiday table.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Course Side Dish

Servings 6 servings

Calories 198 kcal

Ingredients

  

• 2.5 lb (1.1 kg) Yukon Gold potatoes (2 lb/950 g peeled)
• 1 lb (450 g) cauliflower florets
• 3 -5 garlic cloves
• 1 tsp olive oil
• 2 tbsp (22 g) butter (+ 1 tbsp for topping, optional)
• 3 tbsp (30 g) light cream cheese
• 1/3 cup (100 g) warm milk (or reserved potato/cauliflower cooking liquid)
• Salt to taste
• Green onions for garnish

Instructions

 

• Peel and chop the potatoes into even-sized pieces.
• Place potatoes and cauliflower florets in a large pot and cover with cold water.
• Bring to a boil, then reduce heat to a simmer. Cook for 15–20 minutes, or until both potatoes and cauliflower are fork-tender.
• Meanwhile, preheat your air fryer or oven to 350°F (180°C).
• Place garlic cloves on a small piece of foil, drizzle with 1 tsp. of olive oil, and wrap tightly. Air-fry the garlic or broil (on top rack in the oven) for 8–10 minutes, or until golden brown and soft. Set aside.
• Once the potatoes and cauliflower are cooked through, drain the vegetables, reserving about 1/3 cup of the cooking liquid.
• Add 2 tbsp. butter, cream cheese, and roasted garlic. Mash using a potato masher or a hand mixer. Gradually add warm milk (or reserved cooking liquid) while mashing, until you achieve your desired creamy consistency. Season with salt to taste.
• Spoon the mashed mixture into a serving dish. If desired, add a pat of butter on top for extra richness. Garnish with chopped green onions for a fresh pop of flavor. Enjoy!

Notes

How Many Calories in Mashed Potatoes and Cauliflower?

Calories (1 serv, 245g): 198 kcal	Calories (per 100g): 81 kcal
Fat: 4.8 g	Fat: 2 g
Carbohydrates: 35.9 g	Carbohydrates: 14.6 g
Protein: 6.6 g	Protein: 2.7 g

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