healthy mashed potatoes with cauliflower

Healthy Mashed Potatoes With Cauliflower

If you’re in search of a healthy mashed potatoes recipe that’s light on the carbs and won’t make you feel weighed down, then you are in luck!

This Cauliflower Mashed Potatoes recipe has all of the creamy, buttery taste of traditional mashed potatoes and it will not spike your blood sugar level. We’re all aware that white potatoes hold very little nutritional value, weigh us down carb-wise, and tend to be one of the least healthy vegetables of choice. However, this popular side dish continues to be a household staple.

Well, there’s a new sheriff in town, and plain old white potatoes don’t measure up. Enter your new best friend, cauliflower! Before you make any judgements, be aware that cauliflower softens and mashes easily, replicating regular mashed potatoes like the real thing.

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Nutrient-wise, they’re an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is also a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. B vitamins are great for increasing energy and promoting healthy metabolism. Biotin promotes healthy skin, nails and hair, and choline helps liver function, normal brain development, nerve function, and muscle movement. Omega-3 fatty acids are known to lower elevated triglyceride levels, can curb stiffness and joint pain, help with depression and assist in protecting against alzheimer’s disease and dementia.

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Making simple substitutions can make a huge difference in the nutrients we take in with every meal, and you won’t even notice the difference in taste and texture (especially when you generously dollop the mash with organic butter). These mashed potatoes will take you half the time to prepare and will pack your meal with body-loving nutrition. Sounds like a win-win!  Take this recipe for a whirl and be ready to want seconds!

Cauliflower Mashed Potatoes
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  • 1 head of cauliflower
  • 3 tbsp. unsweetened almond milk
  • 1 tbsp. butter
  • 1/4 tbsp. sea salt
  • freshly ground black pepper


  1. Separate the cauliflower into florets and chop the core finely.
  2. Bring about 1 cup of water to a simmer in a pot, then add the cauliflower. Cover and turn the heat to medium.
  3. Cook the cauliflower for 12-15 minutes or until very tender.
  4. Drain and discard all of the water (the drier the cauliflower is, the better) and add the almond milk, butter, salt and pepper and mash with a masher until it looks like “mashed potatoes.”


I’d love to hear from you if you make this – leave me a comment and let me know how it turned out for you!


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Shanna Lee
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