Not Your Dietitian's Cauliflower Mashed Potatoes Recipe

Posted On Dec 5, 2017 By Erin Kuh, MBA, RD

Not Your Dietitian's Cauliflower Mashed Potatoes Recipe

Usually you can tell mock mashed potatoes from the real deal so what's the next best thing? A mixture of the two, of course! I recently hosted and had a few guests who needed lower-carb options. Surprisingly, these were gone before the traditional all-potato mashed potatoes! This lower-calorie higher fiber option might just become a new holiday tradition.

Cauliflower Mashed Potatoes

Prep time: 15 minutes

Cook time: 5 minutes

Total time: 20 minutes

Servings: 6-8

Serving size: 3/4 cup

Nutrition per serving:
Calories 150Fat 5 gCarbs 18 gFiber 3 gProtein 11 g

Closeup image of cauliflower mashed potatoes.


  • 1 head of cauliflower, chopped
  • 3 Russet potatoes, peeled and diced
  • 1/4 cup shredded Parmesan cheese
  • 1 cup of milk of your choice
  • 1 cup of chicken or vegetable broth
  • 1 tsp garlic, minced
  • Salt and pepper to taste
  • Chives, fresh, chopped finely


  1. Bring water to boil in medium pot. Cook cauliflower and potatoes until soft, about 5-6 minutes. Drain.
  2. Puree the potatoes and cauliflower in a large mixing bowl with the milk, garlic, and cheese with an emersion blender. If you don't have an emersion blender put all above ingredients in a blender and blend until smooth.
  3. Add salt and pepper to taste, garnish with chives and enjoy!

Tip: Adjust amounts of milk and broth for desired consistency.