Roasted Garlic Cauliflower Mashed Potatoes

This cauliflower mashed potato recipe is a healthier alternative to mashed potatoes that is full of flavor and sure to please. Made with real potatoes and cauliflower!

1 Comment

Mashed Cauliflower and potatoes is a great way to lighten up your favorite mashed potato recipe without sacrificing any flavor. The roasted garlic adds a ton of flavor and ensures no one misses all the butter and cream. This dish will be a hit on your holiday table and is one of our family's favorite side dishes.

The problem I have found with many cauliflower recipes is that they can be bland and sometimes have a weird consistency. Personally, I am all about the cauliflower mash, but some of my loved ones aren’t as crazy about them as I am. So to compromise, I often make this recipe which combines cauliflower and potatoes to make a lower calorie, but still potato filled mashed side dish. This version is simple but you can add  cheese, sour cream, fresh herbs , or any other favorite mashed potato mix-ins.

Now that you’re sold on this cauliflower recipe, let’s look at how we create this simple side dish. Start by bringing a large pot of salted water to a boil. While you’re waiting for the water to boil wash your potatoes and cauliflower. Once boiling, add the potatoes and cauliflower and allow them to cook for 8-10 minutes or until soft. Drain the potatoes and cauliflower in a colander and set the water aside, you may need it later.

Mash the potatoes and cauliflower using a hand masher for a thicker consistency. You can also add the potatoes and cauliflower to a blender for a super creamy option. 

Once all your ingredients are well blended and your cauliflower mashed potatoes are complete, feel free to add additional toppings of your choice. Or place them on the side for your friends or family to add at their discretion. These toppings can include extra roasted garlic, cheese, sour cream, butter, chives, or other mashed potato toppings.

This cauliflower mashed potato recipe will quickly become a fan favorite! It has a bold flavor, great consistency, and hidden nutritional goodness!

Mashed cauliflower and potatoes in a bowl with a pat or butter, fresh thyme, and a spoon.

Tips and Tricks for Making Cauliflower Mashed Potatoes

  • Depending on the type of potato you use, it can be easier to peel the skin from the potato once it is boiled, if you do not like the skin. But be very careful as it will be hot!
  • Frozen is fine! What does this mean? If you are in the freezer section and run across frozen cauliflower, give this recipe a shot with those items. You will want to reduce the cook time for the cauliflower, but it could provide the same texture and taste you are desiring
  • The most important step in this recipe is fully drying the cauliflower and potatoes. This simple step ensures that your dish has the consistency of traditional mashed potatoes. Without this step, the cauliflower retains lots of water and can lead to a watery, flavorless dish.

Can I make this in advance?

  • If you have this recipe on the menu for later in the week, you can pre-wash and cut the potatoes and cauliflower during a time where you are not busy to reduce prep time prior to the meal.
  • For even easier meal prep, make the entire recipe and keep it in the fridge until mealtime. This can be made 3-4 days in advance and can also be frozen. When reheating, you just might need to add a touch of milk or broth to keep it nice and creamy.

Flavor Ideas

  • Potatoes: You can use almost any potato in this recipe and choose to make it with the skins or without the skins. It works with sweet potatoes too. 
  • Fresh Herbs: Consider adding some chopped chives, thyme, rosemary, or parsley to the potatoes to add some extra flavor.
  • Cheese: We love cheese around here and I often time will throw in some Parmesan, cheddar, or goat cheese to my mashed cauliflower.

Make It Even Lighter

  • If you’d like to cut the calories even more, choose a non-dairy milk option in place of the milk. Season with sea salt or another low sodium spice.
  • Add more cauliflower than potatoes. Try for a 25-75 percent mixture of potatoes to cauliflower.
  • Cauliflower is not the only part of this recipe where you can save on calories and add nutrients. Consider using sweet potatoes in place of regular potatoes. You will increase color and Vitamin A along with other fantastic nutrients if you make this swap.

Garlic cauliflower mashed potatoes in a bowl with garlic and thyme on the side.

What to Serve with Cauliflower Mash

Cauliflower can be paired as a low carb and calorie side dish for most meals. This recipe is great served with meatloaf, baked or grilled fish, or your favorite baked chicken recipe. Any recipe you would normally serve regular mashed potatoes with would pair well with this recipe. Also, consider serving alongside asparagus or with cooked mushrooms as a topping.

Cauliflower Benefits & Nutrition

Cauliflower does not get enough credit for the powerful vegetable that it is. Blame it on the plain color or bland flavor when eaten raw, but this veggie should be held in high esteem. Cauliflower provides an abundance of phytochemicals which include carotenoids, tocopherols, and ascorbic acid. This combination is shown to have many health benefits. Some of the biggest claims cauliflower is able to make include; anti-inflammatory, cancer-fighting, reduce weight gain, and help prevent heart disease. A serving of cauliflower, one cup, provides nearly 80 percent of the daily value of Vitamin C and 20 percent of Vitamin K while only adding approximately 25 calories to your meal.

Looking for more cauliflower recipes

The Recipe
Cauliflower mashed potatoes with roasted garlic and butter in a ceramic bowl with a wooden spoon.

Roasted Garlic Cauliflower Mashed Potatoes

1 Comment
  • Print Recipe
  • Download PDF


  • 1 head garlic
  • 1 tsp olive oil
  • 2 large potatoes, peeled and chopped
  • 14 oz. cauliflower florets
  • 1/2 cup skim milk (use broth for Whole30)
  • 2 tbsp butter
  • Salt and Pepper

Like this Recipe? Try our Meal Plans!

  • Weekly Meal Plans
  • Easy Shopping List
  • Healthy, Low Carb, & Vegetarian
  • Nutritional Information


(Hide Photos)

Preheat the oven to 400 degrees. Cut the top off the garlic bulb and place on a piece of foil. Drizzle with olive oil and close the foil. Place in the oven and roast for 35-45 minutes until browned and tender.


Fill a large pot with water. Season with kosher salt. Add the potatoes and cauliflower. Bring to a boil and cook for 12-16 minutes until cauliflower and potatoes are fork tender.


Strain the potatoes and cauliflower. Then dry thoroughly using a kitchen towel. This ensures fluffy mashed cauliflower since it removes the extra moisture.


Add the potatoes and cauliflower back to the pot with the milk, butter, and roasted garlic cloves. Mash until it reaches your desired consistency. You can also blend. Season with salt and pepper.

Nutritional Facts
Serving Size: 3/4 cup
Amount Per Serving
Calories 190
Calories from Fat 66
% Daily Value *
Total Fat 7g
Saturated Fat 4g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 16mg
Sodium 61mg
Total Carbohydrate 28g
Dietary Fiber 5g
Sugars 4g
Protein 6g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

user image
About the authorMeet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
1 Comment
On Roasted Garlic Cauliflower Mashed Potatoes
user image
user image
Liz McGee Barr
April 5, 2016 - 12:23
Add a Rating:
Love this recipe!! It's a favorite at my house. I don't add the milk but use the fat free sour cream or Greek yogurt. This is one of my new favorite things to bake, super easy and goes so well as a side dish.
Instagram Icon
Did you make this?

Snap a picture and show us what you made on Instagram or Facebook. Tag us using @SlenderKitchen or #slenderkitchen.