Roasted Garlic Cauliflower Mashed Potatoes

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This cauliflower mashed potato recipe is a quick and easy alternative to mashed potatoes that is full of flavor and sure to please! Cauliflower recipes can be intimidating, but this one is easy, approachable, and delicious. Jump to Recipe keyboard_arrow_down

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Cauliflower mashed potatoes are a great way to sneak in some extra vegetables to a weeknight meal or lunch option. It's also lower carb than typical mashed potatoes but still has the right mouth feel since it uses potatoes as well.

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 roasted garlic, cheese, sour cream, butter, 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. Add the potatoes and cauliflower to a blender with milk, half and half, salt, and pepper to taste. Blend all ingredients together until you reach a desired consistency. You may need to add some of the reserved cooking water if more liquid is needed.

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!

Cauliflower mashed potatoes in a bowl with wooden spoon and pat of butter.

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 or potatoes, give this recipe a shot with those items. You will want to reduce the cook time substantially, but it could provide the same texture and taste you are desiring
  • Pre-cut is your friend. Many deli sections of grocery stores will provide you with pre-cut vegetable options. If you know you will be running short on time, check out their selection for potential time-saving pre-cut veggies.

Meal Prep for Cauliflower Potato Mash

  • 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.

Mashed Cauliflower Flavor Combos

  • Potatoes: You can use almost any potato in this recipe and choose to make it with the skins or without the skins. 
  • 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 and half and half. 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.

Cauliflower and potato mash in a brown bowl with butter and parsley.

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 a daily value of Vitamin C and 20 percent of Vitamin K while only adding approximately 25 calories to your meal.

The Recipe
Roasted Garlic Cauliflower Mashed Potatoes

Roasted Garlic Cauliflower Mashed Potatoes

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  • 1 U potato, peeled and chopped
  • 1 U cauliflower, chopped
  • 1/4 cup skim milk
  • 2 tbsp fat free half and half (or Greek yogurt or sour cream)
  • salt and Pepper

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Bring a large pot of salted water to a boil.


Add the potatoes and cauliflower and cook for 8-10 minutes until soft.


Add to a blender with 1/4 cup milk, half and half, and salt and pepper to taste.


Blend to desired consistency. Add some of the cooking liquid if you need more liquid.

Nutritional Facts
Serving Size: 3/4 cup
Amount Per Serving
Calories 88
Calories from Fat 6
% Daily Value *
Total Fat 1g
Saturated Fat 0g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 1mg
Sodium 65mg
Total Carbohydrate 18g
Dietary Fiber 4g
Sugars 4g
Protein 5g

* 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.

Roasted Garlic Cauliflower Mashed Potatoes
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
1 Comment
On Roasted Garlic Cauliflower Mashed Potatoes
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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.
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