How to Make Cauliflower Mashed Potatoes

Leah Maroney
  • 01 of 05

    Gather the Ingredients

    ingredients for mashed cauliflower
    Leah Maroney

    Perhaps you have heard of cauliflower mashed potatoes, and maybe you're interested in giving them a try. They are a terrific alternative to ordinary mashed potatoes as cauliflower, which is very low in calories, substitutes some of the potatoes in this dish. Using part cauliflower and part potatoes allows the dish to still have the same consistency, flavor, and texture as regular mashed potatoes but with fewer calories. One cup of cooked potatoes contains about 135 calories, while a cup of cooked cauliflower contains only around 25 calories. As long as you take care with how much milk or butter you add, you can save some major calories!

    To make these easy cauliflower mashed potatoes, you will first gather together the ingredients. For this recipe you will need:

    • 2 pounds russet potoates, peeled and cubed
    • 2 cups cauliflower florets
    • 1/2 cup lowfat buttermilk
    • 1/4 tsp salt
    • 1/8 tsp ground black pepper

    Serves 6

    Per Serving Calories 121, Fat .5 gm, Pro 4gm, Carbs 27gm

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  • 02 of 05

    Cook the Vegetables

    Cooking cauliflower
    Leah Maroney

    Next, you will cook both the cauliflower and potatoes. They require different cooking times, so it is a little tricky to cook them in the same pot at the same time. We prefer to cook them separately for the best texture. You can steam the cauliflower as opposed to boiling it, which keeps the cauliflower from becoming watered-down.

    However, if you would prefer to save yourself from washing an extra pot, you could begin cooking the potatoes in a large pot, and add the cauliflower about 5 minutes later, and finish cooking the potatoes and cauliflower at the same time. 

    Follow these steps to cook the potatoes and cauliflower separately. For the potatoes, place a large pot of water over high heat and bring to a boil. Add the potatoes, then reduce the heat to medium-high. Cover the pot with a lid, and simmer for ten minutes, or until fork-tender. Drain in a colander, and set aside.

    Meanwhile, for the cauliflower, fill a large pot with about two inches of water. Add the cauliflower, and place over medium-high heat until the water simmers and produces steam. Cover, and steam the cauliflower for about five minutes until tender. Keep an eye on the water level during this step. Be sure to add a little extra water if needed as you do not want the bottom of the pot to become dry. Drain the cauliflower, and pour it into a blender.

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  • 03 of 05

    Blend the Cauliflower

    blending cauliflower with immersion blender
    Leah Maroney

    Next you will blend the cauliflower to make a sort of cauliflower puree. This will make for nice and creamy mashed potatoes. With the cauliflower in the blender or using an immersion blender, add 1/4 cup of the buttermilk (note, if you do not have any buttremilk on hand, it is quite simple to make your own using regular milk and white vinegar.) Blend on high until the mixture is relatively smooth (some small chunks are okay).

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  • 04 of 05

    Mix Cauliflower and Potatoes

    mix cauliflower and potatoes
    Leah Maroney

    Now it is time to mix the potatoes and cauliflower together to finish off your cauliflower mashed potatoes. Place the cooked potatoes in a large mixing bowl. Add the remaining 1/4 cup of buttermilk, and use a hand mixer on medium speed to mix the potatoes and milk for about thirty seconds. Then, add the cauliflower puree, the salt, and the pepper. Mix on medium speed again until the potatoes are well mixed and are smooth and creamy.

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  • 05 of 05


    Leah Maroney

    Serve the cauliflower mashed potatoes as you would any other mashed potatoes, and be amazed at how un-cauliflower like they really taste! Enjoy, as these mashed potatoes contain about one-third less calories than ordinary mashed potatoes.