Garlic cauliflower potato mash

Dietician's Tip

Be sure not to over whip the potatoes or they will take on a paste-like texture.


  • 4 large russet potatoes, peeled and chopped into medium chunks
  • 2 medium heads cauliflower, cut into quarter size florets
  • 2 tablespoons unsalted butter
  • 1/2 cup Greek yogurt
  • 1 1/2 teaspoons salt
  • 1 teaspoon chopped fresh thyme
  • 1 teaspoon garlic powder
  • Pinch of ground black pepper


Bring water to a boil in two medium sauce pots. Boil potatoes and cauliflower in separate pots until each are fork tender, about 10 minutes; remove from heat and drain. Place cauliflower in a food processor and process until smooth, about 2 minutes. Place potatoes and processed cauliflower into a large mixer with a whip attachment and mix on medium speed for about 1 minute. Add the butter, yogurt, salt, thyme, garlic powder and black pepper. Mix on the stir setting until all ingredients are well-incorporated, about 2 minutes. Serve.

Serving Information

Serves 12

Nutritional analysis per serving

Calories: 81
Total carbohydrate: 13 g
Cholesterol: 6 mg
Dietary fiber: 2 g
Monounsaturated fat: 1 g
Protein: 3 g
Saturated fat: 1 g
Serving size: 1/2 cup
Sodium: 514 mg
Total fat: 2 g

DASH Eating Plan Servings

Fats and oils: 1/2
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1/2
Nonstarchy vegetables: 1/2
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Fats: 1/2
Vegetables: 1/2

Last Updated Aug 28, 2018

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