/Mashed Cauliflower vs Mashed Potatoes

Mashed Cauliflower vs Mashed Potatoes

aka Cauliflower Mashed Potatoes that you actually want to eat!

Cauliflower is so popular these days – I’ve seen it in everything from crackers to pizza crust. One of my favorite cauliflower recipes has been the Whole Foods version where it’s roasted with curry and peas. That is until I tried Della’s cauliflower mash!! It is DELLA-icious. Her trick is to use half cauliflower and half potatoes, plus herbs, real butter and half and half for a rich flavor. I promise: this is a cauliflower-potato mash that you will actually want to eat.

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Mashed Cauliflower vs Mashed Potatoes

Why use cauliflower at all? Nutritionally speaking, the more diversity you have in your diet the better. So having both cauliflower and potatoes together is better than just potatoes. In fact, the World’s Healthiest Foods recommends eating 3/4 – 1 cup or more of cruciferous vegetables per day. (I can’t say that I meet that goal daily!) Cauliflower, as a cruciferous vegetable, has phytonutrients called glucosinolates, which support multiple of our body’s systems, and antioxidants. Don’t be fooled by its white color – cauliflower is just as rich in phytonutrients as its green cousins. (source).

Cauliflower v Potato Nutrition Facts

Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient dense. That’s why it’s popular among the low carb and weight loss communities. Here’s a side by side comparison of cooked cauliflower versus potatoes:

Cauliflower

  • 1 cup, cooked
  • 29 calories
  • 5 grams carbs
  • 2.25 grams protein
  • 2.5 grams fiber
  • Glycemic index: very low
  • Excellent source of vitamin C, K, folate, B6 and pantothenic acid

Potatoes

  • 1 cup, cooked
  • 161 calories
  • 36 grams carbs
  • 4 grams protein
  • 3.8 grams fiber
  • Glycemic index: high
  • Excellent source of nothing, but very good source of vitamin B6!

Next to one another, cauliflower has a more impressive nutritional resume and is a bit more gentle on the blood sugar, but potatoes are still considered one of the world’s healthiest foods! And they are delicious – who doesn’t love mashed potatoes?! They contain the phytonutrients carotenoids, flavonoids, and caffeic acid, and the vitamins and minerals they contain all contribute to overall good health. (Source)

Consider this recipe a combination of the rich flavor of mashed potatoes enhanced with the nutritional powerhouse of cauliflower.

How To Make Cauliflower Mashed Potatoes

This cauliflower mashed potatoes recipe makes a great side dish whenever you’d normally serve mashed taters, and you can jazz it up even more with sour cream or gravy if you fancy. If your goal is a healthy family I bet they won’t even know there is cauliflower involved. Note you could probably use an instant pot, but I haven’t tested it that way!

Ingredients you will need
  • 4-5 medium yukon gold potatoes
  • 12 oz bag frozen riced cauliflower
  • 1/2 cup water or vegetable broth
  • 1/2 cup half and half
  • 1 stick butter
  • 1/2 tsp dried thyme
  • 1/2 tsp dried rosemary
  • 1/2 tsp garlic powder
  • 2 tbsp grated Parmesan
  • 1/2 tsp kosher salt
  • Black pepper to taste
1. Boil potatoes in bite-size pieces until fork tender and drain.
2. In same pot, steam cauliflower rice in a metal colander to preserve nutrients

3. When cauliflower is tender, dump water from pot and add cauliflower, potatoes, broth, cream. Add butter, herbs, and seasonings. Bring to a simmer.

4. Using an immersion blender, blend and simmer until desired texture is reached. You could also use a food processor.

Cauliflower Mashed Potatoes

This blend of cauliflower and mashed potatoes makes a great side dish whenever you’d normally serve mashed taters.


Keyword cauliflower, mashed potatoes, potatoes

Ingredients

  • 4-5 medium yukon gold potatoes
  • 12 oz bag frozen riced cauliflower
  • 1/2 cup water or vegetable broth
  • 1/2 cup half and half
  • 1 stick butter
  • 1/2 tsp dried thyme
  • 1/2 tsp dried rosemary
  • 1/2 tsp garlic powder
  • 2 tbsp grated Parmesan
  • 1/2 tsp kosher salt
  • Black pepper to taste

Instructions

  • Boil potatoes in bite-size pieces until fork tender and drain.

  • In same pot, steam cauliflower rice in a metal colander to preserve nutrients

  • When cauliflower is tender, dump water from pot and add cauliflower, potatoes, broth, cream. Add butter, herbs, and seasonings. Bring to a simmer.

  • Using an immersion blender, blend and simmer until desired texture is reached.

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