Mashed Cauliflower vs Mashed Potatoes

Looking for Cauliflower Mashed Potatoes that you actually want to eat!? I got you! Let’s also discuss the nutritional differences between mashed cauliflower and mashed potatoes.

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Is Cauliflower Good For You?

Yep! Cauliflower is so popular these days.

That’s because it’s good for you AND it can be morphed into so many comfort foods – I’ve seen it in everything from crackers to pizza crust. 

One of my favorite cauliflower recipes has been the Whole Foods version where it’s roasted with curry and peas.

Until I tried this blended recipe!

The secret is to use half cauliflower and half potatoes, plus herbs, real butter and half and half for a rich flavor.

I promise: this is a cauliflower-potato mash that you will actually want to eat.

Mashed Cauliflower vs Mashed Potatoes

Why use cauliflower at all? Nutritionally speaking, the more diversity you have in your diet the better.

Having both cauliflower and potatoes together is better than just potatoes.

In fact, the World’s Healthiest Foods recommends eating 3/4 – 1 cup or more of cruciferous vegetables per day. (I can’t say that I meet that goal daily!)

Cauliflower, as a cruciferous vegetable, has phytonutrients called glucosinolates, which support multiple of our body’s systems, and antioxidants.

Don’t be fooled by its white color – cauliflower is just as rich in phytonutrients as its green cousins. (source).

Cauliflower v Potato Nutrition Facts

Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That’s why it’s popular among the low carb and weight loss communities.

Here’s a side by side comparison of cooked cauliflower versus potatoes:

Cauliflower Nutrition

• 1 cup, cooked
• 29 calories
• 5 grams carbs
• 2.25 grams protein
• 2.5 grams fiber
• Glycemic index: very low
• Excellent source of vitamin C, K, folate, B6 and pantothenic acid

Potato Nutrition

• 1 cup, cooked
• 161 calories
• 36 grams carbs
• 4 grams protein
• 3.8 grams fiber
• Glycemic index: high
• Excellent source of nothing, but very good source of vitamin B6!

Carbs In Mashed Potatoes: Good or Bad?

Next to one another, cauliflower has a more impressive nutritional resume and is a bit more gentle on the blood sugar, but potatoes are still considered one of the world’s healthiest foods!

And they are delicious – who doesn’t love mashed potatoes?!

They contain the phytonutrients carotenoids, flavonoids, and caffeic acid, and the vitamins and minerals they contain all contribute to overall good health. (Source)

Consider this recipe a combination of the rich flavor of mashed potatoes enhanced with the nutritional powerhouse of cauliflower.

How To Make Cauliflower Mashed Potatoes

This cauliflower mashed potatoes recipe makes a great side dish whenever you’d normally serve mashed taters, and you can jazz it up even more with sour cream or gravy if you fancy.

If your goal is a healthy family I bet they won’t even know there is cauliflower involved.

Note you could probably use an instant pot, but I haven’t tested it that way!

Ingredients

• 4-5 medium yukon gold potatoes
• 12 oz bag frozen riced cauliflower
• 1/2 cup water or vegetable broth
• 1/2 cup half and half
• 1 stick butter
• 1/2 tsp dried thyme
• 1/2 tsp dried rosemary
• 2 tbsp grated Parmesan
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt
• Black pepper to taste

Instructions

Step 1. Boil potatoes in bite-size pieces until fork tender and drain.

Step 2. In same pot, steam cauliflower rice in a metal colander to preserve nutrients

Step 3. When cauliflower is tender, dump water from pot and add cauliflower, potatoes, broth, cream. Add butter, herbs, and seasonings. Bring to a simmer.

Step 4. Using an immersion blender, blend and simmer until desired texture is reached. 

Recipe Tips

The Best Way To Mash

If you don’t have an immersion blender, you can use a regular blender, food processor or a potato masher. For the best results, you’ll want to blend so you don’t have any chunks. 

Topping Ideas

• A drizzle of garlic-infused oil
• Fresh herbs (I love rosemary)
• Diced bacon 
• Shredded cheddar cheese
• Greek yogurt
• Freshly minced chives

Print Pin

Cauliflower Mashed Potatoes

This blend of cauliflower and mashed potatoes makes a great side dish whenever you'd normally serve mashed taters.

Course Side Dish, Sides

Cuisine American

Keyword cauliflower, mashed potatoes, potatoes

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Equipment

• Immersion blender

Ingredients

• 4-5 medium yukon gold potatoes
• 12 oz bag frozen riced cauliflower
• 1/2 cup water or vegetable broth
• 1/2 cup half and half
• 1 stick butter
• 1/2 tsp dried thyme
• 1/2 tsp dried rosemary
• 1/2 tsp garlic powder
• 2 tbsp grated Parmesan
• 1/2 tsp kosher salt
• Black pepper to taste

Instructions

• Boil potatoes in bite-size pieces until fork tender and drain.
• In same pot, steam cauliflower rice in a metal colander to preserve nutrients
• When cauliflower is tender, dump water from pot and add cauliflower, potatoes, broth, cream. Add butter, herbs, and seasonings. Bring to a simmer.
• Using an immersion blender, blend and simmer until desired texture is reached.