Roasted Garlic Cauliflower Potato Mash

The short answer: This cauliflower potato mash is half Yukon gold potato and half cauliflower, so it tastes like real mashed potatoes at roughly 150 calories a serving. A whole head of roasted garlic, butter, Greek yogurt and chives give it the rich, savory flavor you want next to chili or roast chicken. It takes about 40 minutes, mostly hands-off.

It’s the side dish everybody reaches for first, the one that disappears before the main course does. You don’t want a bowl of plain steamed cauliflower pretending to be potatoes. This is the middle road, and it’s the one most people can’t tell apart from the original.

It’s one of the meals from our guide to healthy comfort food swaps, and it’s built the Clean Fit Fab way: real food, big flavor, and no seed oils.

Why this cauliflower potato mash works on tired nights

• Half and half is the secret. All-cauliflower mash is watery and thin. Keeping half the potatoes gives you the body and the starch that make a mash feel like a mash.
• Roasted garlic replaces the heavy cream. A whole head turns sweet, soft and savory, so the mash tastes rich with far less fat.
• Greek yogurt adds tang and protein. It does the job of sour cream for a fraction of the calories.
• It’s a 40-minute side that reheats well. Make it the day before a big dinner and nobody will know.

Cooked cauliflower has roughly 30 calories per cup compared to about 160 for potato, and it brings vitamin C and fiber along. The Harvard Nutrition Source covers why eating a mix of vegetables like this pays off over time.

The flavor: what makes it taste so good

Mashed potatoes with no seasoning but salt are the reason people think healthy sides taste sad. So this cauliflower potato mash builds flavor in three layers before the butter ever goes in.

• A whole head of roasted garlic, sweet and jammy
• Fresh thyme and black pepper cooked right into the potato water
• Chives and a squeeze of lemon at the end for brightness
• Butter and Greek yogurt for richness and tang

What you need

Here’s a quick look at the ingredients. Exact amounts are in the recipe card below.

• Roasted garlic: whole head of garlic, extra virgin olive oil
• Mash: Yukon gold potatoes, head of cauliflower, fresh thyme, sea salt, butter, plain Greek yogurt, extra virgin olive oil, sea salt, black pepper, lemon juice, chives

Also, a note on fat: we cook with extra virgin olive oil, avocado oil, butter or ghee. They taste better, and they’re real food.

How to make cauliflower potato mash

First, roast the garlic while the potatoes and cauliflower simmer together in one pot with thyme. Next, drain well and let the steam escape, because dry vegetables make a fluffy mash. Then mash or whip with the roasted garlic, butter, Greek yogurt, salt and pepper, and finish with chives. The full recipe card is below.

Roasted Garlic Cauliflower Potato Mash

Half Yukon gold, half cauliflower, whipped with a whole head of roasted garlic, butter and Greek yogurt. About 150 calories a serving.

40minutes

5gprotein

150calories

6servings

Servings

1x2x3x

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Ingredients Uncheck all

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Roasted garlic

• 1 whole head of garlic
• 1 tsp extra virgin olive oil

Mash

• 1 lb Yukon gold potatoes peeled and cut in 1-inch chunks
• 1 medium head of cauliflower cut in florets (about 6 cups)
• 3 sprigs fresh thyme
• 1 tbsp sea salt for the cooking water
• 2 tbsp butter
• 1/3 cup plain Greek yogurt
• 1 tbsp extra virgin olive oil
• 3/4 tsp sea salt
• 1/2 tsp black pepper freshly cracked
• 1 tsp lemon juice
• 3 tbsp chives chopped

Instructions

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1. Heat the oven to 400 degrees F. Slice the top off the garlic head, drizzle with the olive oil, wrap it in foil and roast for 30 to 35 minutes until the cloves are soft and golden.
   Start 35 min timer
2. Put the potatoes, thyme and the tablespoon of salt in a large pot, cover with cold water and bring to a boil. Cook for 10 minutes.
   Start 10 min timer
3. Add the cauliflower florets and cook for 10 to 12 more minutes until everything is fork-tender.
4. Drain well, pull out the thyme stems and return the vegetables to the hot pot. Let them sit uncovered for 2 minutes so the steam escapes.
   Start 2 min timer
5. Squeeze the roasted garlic cloves into the pot. Add the butter, Greek yogurt, olive oil, salt, pepper and lemon juice. Mash by hand or whip with a hand mixer until smooth.
6. Taste for salt, fold in most of the chives and serve with the rest on top.

Calories 150Protein 5gCarbohydrates 20gFat 6gFiber 4gper serving, estimated

Serving ideas

Spoon it under a ladle of our smoky chipotle turkey chili, next to roast chicken, or beside baked fish. For a holiday table, top it with a little melted butter, extra chives and a crack of black pepper.

Nutrition at a glance: each serving has about 150 calories, 5g protein, 20g carbs and 4g fiber. Numbers are estimates and change with your exact ingredients.

Swaps and variations

• Use sweet potatoes for half the mix for a sweeter, orange mash.
• Stir in a handful of grated parmesan or sharp cheddar for a cheesy version.
• Swap the chives for scallions or chopped parsley.
• Add a pinch of smoked paprika or cayenne for a little heat.

Make-ahead and storage tips

Keep leftovers in a sealed container in the fridge for up to 4 days. Reheat in a skillet over low heat with a splash of milk or broth, stirring until hot and smooth. You can also make the whole batch a day ahead and warm it in a covered dish in a 325 degree oven for about 20 minutes.

Frequently asked questions

Save this one for your next long day. Want more? Try our butternut squash mac and cheese next.

This article is for general information and is not medical or nutrition advice.